#MyRoutine – How Adam Peaty Prepares For A Race

by SwimSwam 28

April 05th, 2018 Video

Courtesy of Jess Metson

Swimmer Adam Peaty is one athlete that nobody wants to miss, having become a household name after claiming the top 10 fastest times ever for the 100-metre breaststroke. So, what exactly does it take to become an Olympic and World Champion in the pool?

Peaty provided an outline of his normal day in the build-up to a race, including how he turns vegetarian as a way of hitting his optimum performance weight, and how it compares to his winter regime…

06:00 // For breakfast, I’ll probably have two protein bars before my morning session. If it’s a heavy day then I’ll have a porridge pot as well.

After training, I’ll come back and probably not eat until about 10 or 11am, so I’ve already gone through the phase of burning the fat and the fuel that I’ve consumed in the morning.

10:30 // At around 10 or 11am, I’ll have a protein and vegetable hit.

13:00 // For lunch, I’ll probably have something like granola. Maybe a protein bar again, just to make sure I’m getting enough fuel.

I don’t tend to eat meat when I’m in taper, as I’m trying to keep my fat down and cut out unnecessary stuff that I don’t need in my body.

Protein bars, protein shakes or anything like that is so important to me. When I’m on the go or at the pool all day, I’m trying to find those protein hits and when I’m not eating meat, I need to make sure I’m getting enough on board.

15:00 // I’ll leave the house around 3pm, to get to the pool for half past. I fuel myself depending on the day, so if I know I’ve got another big session I’ll have more carbs beforehand. If I haven’t got such a hard session, I’ll have more protein.

When I go to the gym, I’ll be in there for about an hour-and-a-half. Some of that will be bashing a few heavy weights, working on my power moves and doing some fine tuning.

I think of it like a race car: you look at the engine and the computer and you try and fine tune it to get those extra performance benefits.

In a heavier phase, I’ll probably do six to eight reps of the weight. I’m a massive hypertrophy person, so if I start to do over six reps, I’ll put on so much muscle.

Back in January or February 2016, I was around 96kg because I was doing about a 100 reps of squats each day. We learned from that process and we’ll keep learning!

I do a lot of bench press and pull-ups, and a lot of stuff with the medicine ball and the sledge.

When I’m home after an afternoon session, I’ll have another protein bar or some granola with a bit of Alpro.

The daily routine changes for an event. As swimmers and athletes, we are based around periodic changes, so in winter, my day completely different to summer. Going into a major meet, I’ll be a completely different athlete. I’ll start visualising and thinking about the race two or three weeks before, so I’m already engaging with the competition.

18:00 // From 6pm-6am I’ll have a 12-hour fast, so I get into the phase where your body is burning those fats after the six-hour mark.

The winter calorie intake is probably two or three times higher than it is in the build-up to a race – about 5,000-6,000. It used to be around 8,000, but I’ve cut that down because as the years go on, it starts to carry on your belly a bit more!

Training in the build-up to an event and aiming to strip fat, I’m on about 2,000 calories a day and, because I’m doing all of this stuff in the pool, that doesn’t really add up to much at all. You can feel a bit weak or tired but as long as you’re fuelling for the sessions and not your taste buds, it’s ok.

You’ve got to have that discipline and it’ll eventually help you when you go through the taper anyway. Every time you go through taper, you know you’re going to be a bit hungry but you’ll be fine if you keep yourself busy.

The week before a race, I’ll start to load up with carbs so that I’m not in that deficit and to make sure my glycogen stores are full. When my glycogen stores are full, I put on a bit of weight, so I need to make sure I’m under that weight, to compensate for when I’m fully loaded up with glycogen and fuelled.

It’s complex, and that’s what makes the routine so important, but when you’ve got such a great team around you it becomes easier! I just get told what to do and when to do it.

Discover more about Adam and other athletes’ training by viewing the #MyRoutine series.

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Very meticulous


I’m actually very surprised his squat numbers are that low. In the video he was doing pull-ups with a decent amount of added weight, plus his explosive breastroke would make me think his squat numbers would be higher. 330 lbs. is pretty average for a professional athlete as dominant as he is.

Short Course Yards WR

I think 330 lbs is pretty impressive. Do any elite swimmers squat more?

King wasabi

I think I read somewhere that phelps’ max squat before rio was 385 and he could box squat 300 for 20 reps


No idea but would love to see Dressell’s, Manadou’s, and Cielo’s numbers


Proud too


Loads of those big sprinters must be able to squat some hefty numbers, Fratus is built like a linebacker.

Mavid Darsh

Phelps said his goal was to squat 400lbs/182kg because Ian Thorpe was able to do so. But it’s not always about how heavy. I assume when he squats, he’s thinking of his power output over pure strength. He probably moves 150 kg just as fast as he moves 100 kg. Just my thoughts. He’s extremely knowledgeable about his body though and his performance is a result of his meticulous and conscientious decisions as mentioned by THATGUY.


Phelps said Thorpe could hit 400

Ex Quaker

I squatted 315 back in college and was middle of the pack on my team- the top contenders were up around 450.


Josh Schneider could squat 600


I know high school swimmers who can squat around that number so it isn’t nothing too impressive. However keep in mind that’s he isn’t maxing out at 330 he’s doing it’s for quite a few reps and he himself said he could go heavier it isn’t just he want some to avoid injury.

Ol' Longhorn

AVP Wallace (a woman) did 365 I think. SwimSwam had the video with Lochte spotting her (and in shock/awe)


That was a box squat and she stopped so high no one who lifts seriously would consider that a legit lift, it was more of a half squat

Just Sayin

It’s not so much about how much he can squat but how fast he moves it. It’s all about power. People often confuse strength for power it’s not the same thing. If you’re strong but can’t use it quickly the muscle you put on will only slow you down.

Steve Nolan

From all the comments on this post, none of y’all were squatting those biggole weights anywhere near parallel.

Peaty looks like he was maybe getting down there, but the videos only ever showed like, his shoulders so idk.

I am not a snob about much, but I am a snob about LIFTIN’ BIG WEIGHTS.

Bon Jovi

was he repping it though?


Did I hear him say that he doesn’t eat meat?


During taper…