How to Train Like Olympic Gymnast Simone Biles

Simone Biles is a name synonymous with excellence and dedication in the world of gymnastics. Her remarkable achievements are a testament to her rigorous training regimen, which involves a meticulous blend of physical training, cross-training, nutrition, and mental health care. Let’s delve into the details of how Simone Biles trains and maintains her peak performance.

Simone Biles, the most decorated gymnast in history, has a training routine that demands extraordinary discipline and commitment. Her daily schedule and unique training methods contribute to her success and physical prowess. Beyond the gym, Simone balances her intense workouts with mental health practices, nutrition, and personal life, which all play crucial roles in her overall well-being and performance.

Fitness Routine

Daily Training Schedule

Simone’s day begins early, as she hits the gym by 7 AM, dedicating seven hours a day to training, six days a week. Her sessions are divided into morning and afternoon workouts. The morning session spans three and a half hours, followed by a break, and resumes at 2 PM until 5:15 PM. This grueling schedule is essential for mastering the intricate skills required in gymnastics.

Cross-Training

To enhance her agility and strength, Simone incorporates cross-training into her routine. This includes swimming twice a week, where she covers almost a mile each session, and biking, which involves a 10-mile ride once a week. If biking isn’t possible, she substitutes it with a mile run followed by a beam routine. This variety not only keeps her training interesting but also builds her overall stamina and muscle strength.

Nutrition

Simone follows a balanced diet that prioritizes listening to her body’s needs rather than strict calorie counting. Her typical breakfast includes oatmeal or fresh fruit when in a hurry, and protein waffles with chocolate chips when she has more time. Lunch is a mix of protein and healthy carbs, while dinner is based on her cravings, often indulging in pepperoni pizza as her cheat meal. For snacks, she opts for fruits and protein shakes to fuel her intense workouts.

Mental Health

Recognizing the importance of mental well-being, Simone prioritizes therapy sessions, especially leading up to major competitions. Music plays a crucial role in keeping her focused and preventing overthinking. By balancing mental clarity with staying present, she manages the pressures of constant performance and record-breaking achievements.

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Recovery and Muscle Care

Recovery is a vital component of Simone’s routine. Stretching before and after practice, focusing on her favorite split stretches, and using foam rollers help maintain her flexibility and relieve muscle tension. She also indulges in massages and uses vibrating devices occasionally to enhance muscle recovery.

Sleep and Social Media Detox

Adequate sleep is non-negotiable for Simone. She maintains a strict sleep schedule, aiming for at least eight hours of sleep per night, with an ideal bedtime around 9:30 PM. Additionally, she minimizes social media use before competitions to avoid stress from external pressures and criticisms, maintaining her focus and mental clarity.

Personal Life and Balance

Outside of gymnastics, Simone values her personal life, spending quality time with her husband, Jonathan Owens, and their two French Bulldogs, Lilo and Rambo. This balance between her professional and personal life helps her stay grounded and happy.

How to Train Like Olympic Gymnast Simone Biles

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Simone Biles is not just an Olympic champion; she’s a phenomenon. Known for her unparalleled skill, precision, and dedication, Simone has revolutionized gymnastics. Her training routine is designed to build incredible strength, agility, and flexibility.

Prepare yourself for a journey that combines intense upper body workouts, core strengthening, and advanced mobility exercises.

Mobility Workouts

Importance of Mobility: Mobility is crucial in gymnastics and for overall athletic performance. Simone dedicates up to 30 minutes daily to mobility exercises, which help prevent injuries and improve performance.

1. Dynamic Stretching Routine

• Hip Flexor Stretch: 3 sets of 30 seconds per leg.
• Shoulder Dislocates: 3 sets of 15 reps.
• Cat-Cow Stretch: 3 sets of 15 reps.

2. Foam Rolling

• Quads and Calves: 3 sets of 2 minutes each.
• Upper Back: 3 sets of 1 minute.

Strength and Conditioning

Simone’s strength training focuses on building explosive power and endurance, essential for her dynamic routines.

1. Rope Climb

• Technique: Use arms only, legs straight and together.
• Reps: 5 climbs, resting 1 minute between each.

2. Pike Push-Ups

• Form: Hands shoulder-width apart, hips high, lower head to the ground.
• Reps: 4 sets of 10 reps.

Core Strengthening

Core strength is vital for stability and power in gymnastics. Simone’s core workouts are intense and varied.

1. Leg Raises

• Technique: Full range of motion, legs straight.
• Reps: 3 sets of 15 reps.

2. L-Sit to Handstand

• Progression: Start with L-sit holds, progress to partial handstands.
• Reps: 3 sets of 5 reps.

Flexibility and Balance

Flexibility and balance are fundamental in gymnastics, and Simone incorporates various exercises to enhance these attributes.

1. Bridge Holds

• Duration: Hold for 30 seconds.
• Reps: 3 sets.

2. Split Stretch

• Form: Ensure both legs are straight and hips squared.
• Duration: Hold for 1 minute each side.
• Reps: 3 sets.

Advanced Techniques

Simone’s advanced training includes moves that test her limits and refine her skills.

1. Handstand Push-Ups

• Technique: From handstand position, lower head to the ground and push back up.
• Reps: 4 sets of 8 reps.

2. Planche Holds

• Progression: Start with tuck planche, progress to full planche.
• Duration: Hold for 20 seconds.
• Reps: 3 sets.

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Summary

Simone Biles’ workout regimen is intense, diverse, and highly effective. It combines mobility, strength, core stability, and advanced gymnastics techniques. By incorporating these exercises into your routine, you can improve your flexibility, strength, and overall athletic performance. Remember, consistency and dedication are key to achieving remarkable results, just like Simone.

Key Takeaways

Simone Biles’ training regimen is a comprehensive approach that combines intense physical workouts, diverse cross-training, balanced nutrition, mental health care, and adequate recovery. This holistic approach not only ensures her peak physical performance but also supports her mental and emotional well-being, setting an exemplary standard for athletes worldwide.