Michael Phelps Workout & Diet

Michael Phelps is reckoned to be the greatest Olympic athlete in history. Phelps has collected 16 Olympic medals, eight in a spectacular fashion at the 2008 Beijing Olympics. So many achievements at the mere age of 23 years.

It is unquestionable that Michael Phelps was built for swimming. His incredible reach, broad shoulders, large chest and tremendous size 14 feet have made him extremely tough to compete against. He also gets a lot of strength from his relatively short legs. His knees are double-jointed and his feet can rotate 15 degrees more than possible for the average person. This enables him to fully straighten his body so his feet resemble powerful flippers. Phelps is the modern day “human dolphin.”

But it’s not just his genetic advantages that make him a powerful swimmer.

Michael Phelps Workout

Have you ever seen the Michael Phelps workout? Phelps works out for six hours a day, six days a week. No excuses. It could be his birthday, family event or even Christmas day – if it’s a training day he goes through his full day of training. His unquestionable work ethic, persistence and dedication to the sport and training have made Phelp’s the greatest swimmer of all time.

Phelps combines his swimming workouts with his gym workouts.

In the pool…

Phelps spends the majority of his time training in the pool. In the pool, he swims 80km a week, giving him an incredible 13km of swimming each day. His sample workout looks like this:

Warm Up:

  • 6x (50 free, 50 side kick, 50 fly drill, 50 pull buoy, 50 im, 50 im)
  • 20x 100 on 1:15min (25 fly, 50free, 25fly)
  • 500 stroke (50 kick 50 drill)

Main Set:

  • 2000 timed kick stroke
  • 4×100 IM drill continuous

Pulling Set:

  • 10x 200 on 3:00min [where odd =free (moderate pace); even=fly (fast pace)]

4 Speed Set:

  • 24×25 fly on :30min (1-ez drill, 1-no breath, 1-sprint)

End of practice:

  • 500 abdominal exercises and static stretching

Phelps likes to incorporate a lot of training tools in his swimming workouts. This lets him bring a lot of variation into his workouts.

“I use a bunch of Speedo training gear, like kickboards, pull buoys, training paddles, and snorkels,” Phelps says. “I’ll also listen to music during some of my longer workouts with H20 Audio’s waterproof headphones.”

In the gym…

Phelps doesn’t like spending too much time in the gym. He likes being efficient. He concentrates on functional training and incorporates dry-land training.

“In preparation for Beijing, I started adding weightlifting to my dry-land work,” Phelps says. “Since then, we’ve expanded the amount of weights I am using, and I’m running more than I ever have. Pushups and pull-ups have also always been essential.”

To help him improve his already powerful stroke, Phelps likes to incorporate exercises like the straight wood chopper and diagonal wood chopper.

Michael Phelps offers advice on resting and recovering.

The best way to benefit from your toughest workouts is to let your body fully recover before training hard again. “Sleep is also a big part of my recovery,” Phelps says. “It’s really important that my body gets enough rest so that I’m ready to go for my next race or training session.”

Michael Phelps Diet

Phelps consumes more calories in a day than some of us do in a whole week. He consume over 10,000 calories each training day. Compare this number to the average person’s consumption of 2000 calories a day. This type of eating schedule takes ridiculous dedication. But Phelps most definitely NEEDS to consume this much in order to balance out the 1000 calories he burns every hour of swimming. You do the math.

Phelp’s typical breakfast consists of:

  • Before practice:
  • Cereal or oatmeal

After practice

  • Three fried egg sandwiches topped with cheese, lettuce, tomatoes, fried onions and mayonnaise
  • Omelette
  • Porridge
  • Three pancakes
  • Two cups of coffee

Phelp’s lunch typically consists of:

  • One pound (500g) of pasta
  • Two ham and sheese sandwiches
  • Energy drinks (1000 calories)

Phelp’s dinner typically consists of:

  • Pound (500g) of pasta
  • Entire pizza
  • Energy drinks
  • Protein supplements

It’s easy to see why Michael Phelps is thought of as being the greatest Olympic champion of all time. His combination of gifted genetic composition and incredible work ethic and dedication to his training has made him the champion that he is today. It’s scary to see what the man still has in store.