Key Highlights
- Tom Aspinall prepares for his first defense of the UFC heavyweight title against Ciryl Gane.
- The training camp focuses on improving cardio and nutrition to match Gane’s athletic abilities.
- Aspinall trains with his father, Andy, who has been his head coach since he was eight years old.
- A strict diet of over 6,000 calories a day is part of Aspinall’s regimen to prepare for the fight.
Inside Tom Aspinall’s Preparation for UFC 321
Tom Aspinall, Britain’s first UFC heavyweight champion, is preparing intensely for his upcoming title defense against Ciryl Gane at UFC 321. The fight, scheduled for Saturday, highlights the meticulous preparation that goes into one of the most prestigious titles in MMA.
The Training Ground
Aspinall’s journey to greatness has been built on a foundation laid by his father, Andy Aspinall. Since the age of eight, Tom has trained under his father’s guidance, forming a bond that extends beyond mere coaching and into a family tradition. This year, as he prepares for his first title defense against Gane, their training routine is more focused than ever.
“We’ve had millions of hours in the car all our lives,” Andy Aspinall says with a chuckle. “We chat about what needs to be worked on. He’ll say ‘I need to work on my left hand today,’ and I might suggest something different.” This dynamic, rooted in constructive criticism and mutual respect, is crucial for Aspinall’s development.
Cardio and Conditioning
The fight against Gane, known for his athleticism and excellent cardio, necessitates a specific training regimen. “My opponent moves really well, so I’m gonna have to keep up with him moving,” says Aspinall. To meet this challenge, the focus has shifted towards improving his cardiovascular fitness.
Aspinall’s new approach includes a variety of exercises aimed at enhancing mobility and stamina. These include burpees, sit-ups, and press-ups—activities that target body movement rather than weight lifting or throwing techniques. “It’s not about moving a weight or pulling something or throwing something, it’s about moving yourself,” explains Andy Aspinall.
Nutrition and Diet
To support his enhanced training regimen, Aspinall has adopted a diet that exceeds 6,000 calories per day. His daily routine involves consuming porridge for breakfast, followed by protein shakes with peanut butter and blueberries. Before morning training, he refuels with electrolytes, preparing for an intense workout session.
Lunch typically consists of chicken, rice, yoghurt, and fruit, with the afternoon training sessions requiring additional fuel in the form of more protein, carbs, and electrolytes. Aspinall wraps up his day with a large portion of steak, eggs, and rice, topped off with another protein shake.
The amount of calories burned during heavy training sessions is around 2,000 per day, indicating that most of the intake supports recovery and performance enhancement. “This is boring— are you ready for this?” Aspinall jokes before detailing his strict diet regimen.
Strategic Focus
While prioritizing cardio and nutrition, Aspinall remains focused on maintaining a strategic edge over Gane. “I’d much prefer a short fight, but if I have to do a long fight, that’s fine,” he states. Despite the changes in his training camp, Aspinall is confident in his preparation.
Aspinall’s experience as an interim champion has provided him with valuable insight into the heavyweight division. “I just want to be active. I think one of the things about the heavyweight champ is, they’ve not been very active,” he concludes. “So I would like to fight regular. Twice, three times a year, and keep the division moving.”
With these preparations in place, Aspinall aims to defend his title with both skill and determination, setting a new standard for the heavyweight division.
