Michael Phelps comes from the USA and keeps the record for the achievement of most Olympic medals at his age.
This includes 23 gold medals and 13 individual gold medals.
Michael was only 15 years old when he was completed for the first time for the Olympic Games – he was part of the US male swimming team.
Michael started swimming when his two older sisters suffered a swimming team when they were young.
When he was 7 years old, he was afraid to put his head under the water so that his instructors hovered on his back with him.
So it would not be surprising that he first learned backstroke! In 1996 he saw the swimmers, Tom Dolan and Tom Malchow took part in the summer games in Atlanta.
He also dreamed of being a champion. So he started his swimming career when he was at the Loyola High School.
When he started training in the North Baltimore Aquatic Club, he met his coach Bob Bowman.
Bob saw Michael’s talent swimming and started with an intensive training regime.
That started Michael his amazing swimming career. So much that Michael made it into the US National B team in 1999.
Although he did not win a medal at the Olympic Games in Sydney Australia, he became a great force with which one should count on.
In 2001 he set up a world record of 200 meters of butterfly. This made him the youngest male swimming that has ever set up a glaring balance.
In 2012 after the Olympic Games in London, he said he would retire from swimming and indicated that he could return around July 2013. But in April 2014 he announced that he would compete in Arizona at the Mesa Grand Prix.
In 2016 he was the first American swimmer (male) to get a place in five Olympic team! Also in 2016 he won another gold medal in Rio, his 19TH.
In 2016 he announced that he would retire “I could do everything I ever had in this sport in this sport. And 24 years in sport. I am satisfied with how things are doneHe said. “I am ready to retire. I’m happy about it. This time I’m in a better state of mind than four years ago.”
He lives with his wife and three sons in Phoenix Arizona.
Michael Phelps’ diet and training routine
Current statistics
Training principles by Michael Phelps
Michael made sure that he swimming at least 80,000 meters a week. He also trained twice a day and trained at least 5 to 6 hours a day.
When he swam, he put on his favorite music because he had waterproof headphones. Cool Hey!
He would also do two hours of stretching exercises before he fought for events.
After retirement
Already in 2018 he made a 30-day bicycle section on which he burned 28,000 calories! “It’s all I do. I hammer it.
I was in a row for 30 days in a row, ”he said to NBC Sports.
He says, “I was basically to the point where I will only grind and see what happens for a month. Someone said what will you do after this month? Probably keep going. I like to have this competition on my bike. I drive a peloton, so I drive in class. I have an alias. Nobody knows that I am.”
Michael Phelps’ training methods
With around 22 Olympic medals that decorate its walls, he shares some of his training methods:
1) hug of exercises
He says that long swimming is really good to improve your perseverance.
You can try out other exercises for shape and speed. “For me, some of the most effective exercises concentrate on vertical steps and underwater steps”, “ He says.
He says it could be painful, but it is very effective. Another exercise for him means sculling (this is a stroke in which phelps in the small figure eight, you move your arms back and forth.
It really helps you get the feeling for the water.
2) Get into the aisle
He says he pushes through his pool training by incorporating new training tools into his routine.
He says, “I use a series of Speedo training equipment, such as kickboards, pull from buoys, training paddles and snorkeling.”
He says he also listens to music while some of his longer training sessions with his waterproof headphones.
3) Beat the weights
He says when he was preparing for Beijing, he started to expand weightlifting his dryness work.
And since then he has expanded the number of weights he uses, and it has been running more than ever. He says that pushups and pull -ups were always essential for him.
4) rest and relax
Michael says that the best way is from the hardest training sessions to relax completely before they train hard again.
And sleep plays a major role in recovery, he says.
It is important that your body has enough rest to be ready to complete yourself for the next training session or the next race.
5) Train your brain
You have to concentrate on your goals and are sure what you can do.
As in Beijing, when his glasses filled with water, he did not panic; He relied on his training and knew how many strokes it would take to climb the pool up and down.
So he started counting his blows, and although he did not reach his desired time, he won the race.
Michael Phelps’ training routine
When he was a swimmer before his retirement, his training routine included about 13 km every day.
That’s why he had such a low body fat share.
Then he also completed practical training with weights for swimming sessions.
When he also prepared for the Olympic Games, he ate more than 12,000 calories a day!
Take a look at his training routine:
Swimming training
For his swimming routine, he did 12 different exercises, which consisted of 50 repetitions of 6 sets. These routines would include:
- “Sidekick – 6 sentences, 50 repetitions”
- “Butterfly swimming drill – 6 sets, 50 repetitions”
- “Pull Boje – 6 sentences, 50 repetitions”
- “Fly – 25 repetitions”
- “Free – 950 repetitions”
- “Fly – 50 repetitions”
- “Strokes – 500 repetitions”
- “Kick – 50 repetitions”
- “Free – 50 repetitions”
- “2000 time -controlled Kick -Strokes”
- “In the (individual medley) Continuous Drill – 4 sentences, 100 repetitions”
- “From exercises – 500 repetitions”
Training plan in the gym
For this training plan in the gym, Michael made 4 various exercises, including:
- “Standing Dumbbell Press-3 sentences, 10-16 repetitions”
- “Dumbbell increase 3 sentences, 10-16 repetitions”
- “Increase Dumbbell Lateral shoulder – 3 sets, 10 to 16 repetitions”
- “Composite movements 3 sentences, 10-16 repetitions”
Michael Phelps’ diet plan
Michael told NBC during an interview when the 2008 Summer Olympics took place in Beijing in Beijing that he had 12,000 calories a day, however, he had to recharge his five hours a day, six days a week a week that led to the games.
His diet consisted of a lot of pasta and entire pizzas.
However, this is a competition. When he did not train for competitions, his diet did not consist of so many calories!
Usually he focuses on eating a lot of vegetables, lean grilled protein and fruits. He ensures that his diet is organic and clean.
This is more or less what his diet looks like:
1) Breakfast
- Fried egg -sandwiches
- Two cups of coffee
- A five eggsomelet
- French toast
- A bowl porridge
- Three chocolate chip pancakes
2) lunch
- Half a kg. From pasta – that’s a lot!
- Two large ham and cheese sandwiches
- Energy drinks
3) Dinner
- More pasta – half a kg.
- A whole pizza
- More energy drinks
“Phelps refuted the calorie bonanza as a myth”
When he had an interview with Ryan Seacrest, Michael giggled about the above allegations that he had eaten 12,000 calories a day.
He told Ryan “I never eaten so much. It’s all a myth. I’ve never eaten so many calories. I wish it’s just too much. It would be impossible.”
As Ryan Seacrest, of course, he replied something like “Well, because I started to really loathe that you could eat it all.” Ha-Ha.
This is now his new lifestyle
Phelps told GQ Although he no longer spends so much time in the pool, he does not want to lose the kind of body that brought him so many medals.
He fought with weight gain after giving up swimming, so he had to shake things up a little.
Now he wakes up every day around 5:30 or 6:30 a.m. and then, as soon as he rose, has breakfast for his family and tries to include healthy options in breakfast.
He will make a smoothie of spinach, fig, almond milk, cocoa nibs and soy milk.
If he needs an additional thrust, he has a cup of coffee.
Then he goes to the gym and then drives home a second breakfast. He enjoys variety in his meals, but still tries to integrate a salad for every evening.
Then he usually goes to bed.
“It is difficult to clean up your diet.” He told the magazine.
“There were ups and downs. When I cleaned up my diet, I saw a significant change in my feeling – I kept remembering it.
But you can be sure that he is watching his health trip so that he can maintain his health and fitness.
Michael Phelps’ dietary supplement
Michael Phelps’ used these nutritional supplements to promote his profits:
- Creatine
- Vitamin C
- Protein -shake supplement
Michael Phelps’ remarkable recommendations
Do you want to be a first -class swimmer? Take a look at these tips:
- Tip 1: Never stop taking swimming lessons as soon as you start
- Tip 2: Never end
- Tip 3: Do you always have someone on your side
- Tip 4: Work more and harder than any other
- Tip 5: One day you will also be a famous swimmer if you concentrate on your dream and work hard
“If you want to be the best, you have to do things that others are not ready.” – – Michael Phelps