OLYMPIC CHAMPION DIVER Tom Daley had a slight workout issue during his athletic career that most guys would envy: He was able to gain muscle too easily. For his sport, however, carrying more mass would be an impediment to his competitive success.
“When I was diving that was a problem, because if you hit the water with too much muscle mass and a different shape, then you don’t go into the water as clean and get that rip entry where you disappear without a splash,” Daly said.
The 31-year-old Brit was one of the best in the world at doing just that throughout his time diving. He was an Olympic standout, starting as the youngest competitor at the 2008 Beijing Games at age 14, winning gold in Tokyo in 2021, and calling it a career after the 2024 Paris Games.
In his retirement, he’s switched up his workouts to better suit his lifestyle outside the pool. He’s still working with the same strength coach as when he was competing, but they’ve shifted their approach. He’s able to build more muscle mass now than when he was diving—but he’s still focused on athletic principles, like balance and power. He’s also training for a better quality of life for more than just himself.
“For me, the big motivation now is staying mobile, staying active, staying fit and healthy for my kids,” he said. “Playing tag and playing football and running around after them can be tiring, so I have to make sure I stay in some kind of shape.”
Daley visited the MH Fitness Hub in NYC timed to the release of a documentary about his career, Tom Daley: 1.6 Seconds, to show off just what that routine looks like: there’s mobility, unilateral work, and even some explosive movement. “I still enjoy it,” he said. “I still love how I feel after I work out, regardless of whether it’s for the Olympics or not.”
The Warmup
Chinese Plank March
10 to 12 reps per leg
Hip Circles
10 to 12 reps per leg
Assisted Hip Airplane
10 to 12 reps per side
The Workout
Single Leg Dumbbell Snatch
10 to 12 reps per side
Front Foot-Elevated Reverse Lunge
3 sets of 10 reps per leg
Kettlebell Squat to Box Jump
3 sets of 10 reps
Rotational Landmine Press
3 sets of 10 reps per side
Side Plank Rotational Rows
3 sets of 10 reps per side
Hanging Leg Raise
3 sets of 10 reps
Want more celebrity workout routines? Check out all of our Train Like videos.
Brett Williams, NASM-CPT, PES, a senior editor at Men’s Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
