Males’s Well being UK sat down with Adam Peaty earlier than the Commonwealth Video games. Earlier than he suffered his first 100m breaststroke defeat since 2014. Earlier than he’d been chastised on social media for not taking the Video games critically sufficient, and earlier than he’d proven how a lot of a competitor he’s by profitable the 50m breaststroke.

That is what he mentioned about his hopes, heading into the competitors.

“I’ve acquired no expectation when it comes to efficiency,” he mentioned. “I am simply going to show up and see what my physique can do. I feel that is an incredible place to be in. I am not going to place any expectation on time or efficiency. Clearly, I wish to win. I flip as much as each single competitors, and I wish to win. That is what I inform myself each single day. That is what makes me drive, so I am not going to take a seat right here and go, ‘oh, I wish to get a medal’. As a result of that is not me. I am going to each single occasion to win. And I am going to simply see the place my physique can take me.”

Questioning whether or not Peaty nonetheless has his will to win is akin to questioning whether or not the solar will rise within the morning or evening will fall within the night. It would, and he does.

The sheer quantity of labor Peaty places in ensures that. Even earlier than the Video games, whereas Peaty’s foot was encased in a protecting boot, he was placing himself by way of gruelling cardio sessions. As soon as the boot got here off he was again to lifting like a powerlifter, with 125kg squats and over 500kg leg presses on his agenda.

Peaty enjoys the work, each out and in of the pool. Right here, he reveals the 5 workout routines he favors essentially the most. Unsurprisingly, they’re good for forging highly effective our bodies and much more highly effective minds. You may’t accuse Peaty of missing both.

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Males’s Well being

Dumbbell Press

Tips on how to: Lie face up on a bench whereas holding two dumbbells at chest top. Press the weights up till your arms are totally prolonged. Then slowly decrease again to the beginning place.

Peaty says: “I’d say benchpress usually, however I actually benefit from the dumbbell press as a result of it’s a must to work every arm, you may’t get away with one arm being stronger and you may’t get away with out stabilization, so it’s a must to work all these tiny little muscle tissue.”

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Again Squat

Tips on how to: Along with your toes just-beyond shoulder-width aside and a barbell throughout your higher again with an overhand grip, slowly squat down. Preserve your head up, again straight and buns out. Decrease your self till your hips are aligned along with your knees (a deeper squat will likely be extra useful however get the energy and adaptability first). Drive your heels into the ground to push your self explosively again up. Preserve kind till you’re stood up straight.

Peaty says: “You may clearly see when individuals miss leg day and again squat is a kind of that everybody tries to keep away from, but it surely’s so good for you when it comes to the entire physique chain and the energy down the backbone.”

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Males’s Well being

Leg Press

Tips on how to: Within the leg press machine place your toes shoulder-width aside on the platform. Push into the platform till your legs are outstretched with out locking your knees. Slowly decrease, till your knees are at 90 levels to the ground, then push again to the beginning place by way of your heels.

Peaty says: “I actually benefit from the leg press as a result of it is fairly simple to do, you get that stabilisation however you may as well take the load up as excessive as you may. I feel I am at 500kg on there now, perhaps a bit increased.”

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Tips on how to: Seize the handles of the pull-up bar along with your palms going through away from you and your arms totally prolonged. Your palms must be round shoulder-width aside. Squeeze your shoulder blades collectively, exhale and drive your elbows in the direction of your hips to convey your chin above the bar. Decrease below management again to the beginning place.

Peaty says: “I’d say pull ups, however solely body weight as a result of I can do loads on body weight. It will get clearly very arduous if you’re 55 or 60kg. Somebody must provide you with a machine that simply takes away the majority of the plates as a result of if you get to 3x20kg plates you have acquired no leg motion. I do not take pleasure in that as a result of it is awkward, however I do like body weight, and it is actually good on your again muscle tissue and the shoulders.”

sled push


Sled Runs

Tips on how to: Along with your torso nearly parallel to the bottom, grip the sled along with your arms locked out. Drive the sled by marching ahead as quick as you may, bringing one knee as much as your chest as your different leg extends behind you.

Peaty says: “I actually like sled runs as a result of it helps that snap on the hamstring however you may as well use it as a heavy-weight, anaerobic coaching factor or you should use it as a light-weight factor the place you may hit that cardio block. So I feel it is very very helpful for energy sports activities.”

Adam Peaty is an envoy of British sportswear model Castore, sporting Castore’s SS22 assortment on his journey to Commonwealth Video games Gold. Accessible to buy at

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