MAKE WAVES

Tackle this full-body session from record-breaking swimmer Ben Proud

Ben Proud is GB's sprint-swimming sensation, who holds multiple British records and recently set the second fastest time in history in the 50m Freestyle. With Commonwealth Games titles and European Championship victories, he's hoping to claim the ultimate prize at the upcoming Paris Olympics.

Much of his training is, of course, spent in the pool, where he spends at least an hour a day, six days a week. But Proud doesn't shun gym work, either. His weekly routine consists of at least three full-body workouts, incorporating compound exercises alongside abdominal work and stretching. Non-negotiable lifts include rows, bench press and bench pull, which are key contributors to his explosive performance in the water.

Proud typically completes 4 sets of 5 reps per exercise, adjusting weights as needed. To ensure peak performance, he allows as much as three minutes of rest between sets, striking a balance between sufficient challenge and optimal recovery.

1. PULL-UP

Reps: 5 Sets: 4 Rest: 1-2 mins

• Start by hanging from the bar with your hands slightly wider than shoulder-width apart

• Engage your core and back muscles to pull your body up until your chin clears the bar