Ahead of my meeting with Cheryl Cole in October, I’ve momentarily decided to bulk up and get in shape. I say momentarily, because my unrepentant gluttony will be the agent provocateur to my sitting on the couch, with a Curly Wurly, watching Keeping Up With The Kardashians. Such a philistine anti-intellectual at times…Since diving sensation Tom Daley has been engaging in a tweetathon with the Geordie singer, I’ve decided to source out his diet and training plan and see what it takes to get sculpted like Daley. Apparently Tom does press-up with the equivalent of a 13-stone man on his back, so the likelihood of this training guide actually manifesting itself into physical and painful reality, is perhaps overly ambitious. Realistically, this is the regime of an Olympic athlete, so if I do try and attempt any of it, it would most likely be for a couple of hours a day, and not a full day’s training like Tom would be required to do.
- Wake up and shower, followed by a breakfast of scrambled eggs.
- The morning session is all about building and strengthening your core.
- Warm, up with static stretches. Tom follows this with somersaults, but, lacking his flexibility, I’m going to replace them with dumbbell wrist curls to bulk forearms.
- Do some overhead and lateral extensions, using a Thera-band – these will build up the muscles in your shoulders.
- Repeat static stretches. Tom would do some board work in the pool at this stage. I’m just going to paddle.
- Post-training snack. Cereal bar and chocolate milkshake. Sometimes a piece of fruit.
- Lunch: Jacket potato and chicken to replenish protein levels during the recovery period.
- Dinner/pre-training meal: Chicken or lean protein, steamed vegetables (broccoli, green beans) and some complex carbohydrates (sweet potato, brown rice, brown pasta).
- Afternoon training session.
- 2 hours of resistance training in the gym.
- This involves weights, squats, press-ups and pull-ups.
- It is recommended that you perform 4 sets of 5 reps for each of the 4 exercises.
- As the weeks progress, you should be gradually increasing the weight for each set, to climax at 125kg for squats.
- Tom also does loaded press-ups, with 85kg on his back and weighted pull-ups with a 20kg plate.
- Tom follows this up with diving practice. This two hour session would realistically kill me, so it would complete a full day’s training.
- I’d follow up it up with a few laps of the pool, at best.
- Post-training snack. Chocolate milkshake followed by some toast and chocolate spread to replenish carbohydrate stores.
- Post-training recovery. Stretches to work off lactic acid build-up. Massage 2-3 times a week, focusing on triceps.
- Occasionally ice triceps.
As you can see it’s a full day’s training and a serious program. I’m going to try and do one of the sessions, be it the morning or afternoon one, every day, for as long as I can still breathe.
Could you handle the Triple D? (Daley’s Daily Diet).