For years, Olympic champion diver Tom Daley’s physique was honed for precision and minimal splash, where excess muscle could be a competitive impediment. Now, having retired from professional diving after the 2024 Paris Games, Daley is embracing a new fitness journey: building muscle and getting “ripped.” This transition allows him to shift his focus from the specific demands of diving to a broader approach that emphasizes strength, mobility, and a better quality of life for himself and his children.
From Dive Board to Weight Room: A New Focus
During his illustrious diving career, approximately 65% of Daley’s extensive five to six hours of daily training was conducted on dry land, encompassing weights, strength and conditioning, gymnastics, ballet, yoga, and cardio. The goal was a powerful, yet lean, physique for explosive movements and clean entries into the water. Now, with the competitive restraints lifted, Daley and his strength coach have adapted his regimen to allow for greater muscle mass development.
The motivation behind this shift isn’t solely aesthetic. Daley emphasizes the importance of staying mobile, active, fit, and healthy to keep up with his kids, highlighting the practical benefits of his new training philosophy.
Daley’s Core Muscle-Building Principles
While specific, detailed, and up-to-the-minute workout plans for his post-2024 retirement are not extensively publicized, information from his past training and recent interviews provides insight into his approach to building a more muscular, ripped physique. His philosophy still incorporates principles of athletic training, including balance and power, but with a renewed emphasis on hypertrophy.
Incorporating Weights and Strength Training
Daley’s prior training already included weightlifting and strength-based exercises, which are crucial for muscle building. While he previously balanced this with bodyweight exercises, his post-diving focus likely involves a greater volume and intensity of weighted movements to promote muscle hypertrophy. Even during his diving career, he engaged in exercises like press-ups, pull-ups, squats, and deadlifts, gradually increasing weights.
Emphasis on Bodyweight and Circuit Training
Even with a focus on building muscle, Daley has historically advocated for accessible home workouts that require no equipment. These routines often feature circuit-style training and high-intensity interval training (HIIT), which, while excellent for fat burning and overall fitness, can also contribute to muscle definition and endurance. Exercises he has demonstrated include:
- Star Jumps
- Burpees
- Squat Jumps
- Crunches
- Press Ups (with scapular retraction)
- Referenced Exercises: RFE split squats, squat jump walk-outs, sumo squat pulses, alternating V-sits, curtsy lunges, broad jumps, glute bridges, side leg raises, and toe touches.
These bodyweight movements, especially when performed with intensity and focus on muscular contraction, can effectively stimulate muscle growth, particularly for a well-conditioned athlete like Daley.
Core Strength as a Foundation
A strong core has always been paramount for Daley, given the impact of hitting the water at high speeds during diving. This emphasis on core stability and strength would seamlessly transfer to muscle building, as a strong core is fundamental for executing heavier lifts and maintaining proper form in compound exercises, thereby preventing injury and maximizing muscle activation. Exercises like planks and static pushes have been part of his regimen.
Nutrition for Gains: Fueling the Ripped Physique
Building muscle and getting “ripped” isn’t just about the workout; it’s heavily dependent on nutrition. Daley has consistently emphasized a healthy and balanced diet, understanding the critical role of macronutrients—protein, carbohydrates, and healthy fats.
Prioritizing Protein
Protein is essential for muscle repair and growth, and Daley understands its importance, consuming protein-rich foods like chicken, fish, and red meat several times a week. He also utilizes protein supplements, such as protein powder, often opting for whey isolate to ensure a steady supply of amino acids for muscle synthesis. He has been known to add collagen and creatine powder to his morning coffee, with creatine specifically known to increase muscle mass and strength.
Strategic Carbohydrate Intake
While he previously made mistakes by cutting out carbohydrates for weight loss, Daley now recognizes their necessity for energy and athletic function, advocating for smart carbohydrate consumption. His diet includes complex carbohydrates like brown pasta, brown rice, and sweet potatoes. He balances meals with sufficient carbs and protein, and if still hungry, he loads up on low-calorie, high-volume vegetables.
Hydration and Micronutrients
Daley starts his day with water, often with lemon juice, stressing the importance of hydration. He also emphasizes consuming a colorful array of vegetables to ensure a wide range of vitamins and minerals.
A Holistic Approach to Fitness
Beyond the physical workout, Daley’s approach to fitness is holistic. He highlights the importance of rest days, often using them for stretching or light activity. He also practices mindfulness and meditation for mental well-being, recognizing their role in overall performance and a healthy lifestyle.
For those looking to build muscle and achieve a ripped physique, Tom Daley’s post-diving journey offers valuable insights: a dedicated, progressive strength training program, smart and consistent nutrition focusing on protein and strategic carbohydrates, and a holistic approach that prioritizes recovery and mental health. While the demands of Olympic diving are unique, the principles Daley applies to his current fitness goals are universally applicable for anyone aiming to transform their body and enhance their quality of life.
