A Quote by Max Holloway
I always eat before I go into a training session.
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I eat very healthy overall - but because of my weight, I need fast carbs, easy carbs. So maybe before a training session or after a training session, I eat what I want.
In the morning, before my usual larger training session, I won't eat or drink anything before but water.
When you are a footballer, you eat, sleep, and breathe football. If I have a bad training session, I can go home and do whatever I want, but you still feel an emptiness.
The problem I used to have is that I would eat in the morning, get busy training, and then maybe I'd have a shake or two throughout the day, but I wouldn't really eat anything. Then, at night, I would just kind of eat a larger meal or two, but by my second training session, I was usually kind of beat up or worn down.
On a normal day, I crawl out of bed before 8 A.M., have a protein shake, chuck my gym kit on, and go for a class or personal-training session. When I'm back, I'll have poached eggs with salmon or spinach for breakfast before my stylists arrive to do my hair - which takes ages. I then go wherever I am needed.
I have to pray before I play, and I gotta eat right before I go out there. For a while when I was younger, I would always eat chicken tenders and fries no matter what.
You can't really plan for how that training session or competition is going to go. You have to see what your horse is giving you to work with, and then you tailor all your training around that.
In terms of actual day-to-day training; a normal training day would begin with a gym session for about two hours, focusing on strength; so heavy weights on the lower body, with the main exercise being free weight squatting, with between one and ten repetitions depending on the time of year and the aim of the session.
I always feel like out of every session that I do, whether it's a record session or even a concert, I like to think that there was something in there that I didn't do before. That's my goal.
Of all the forms of exercise that I have done, Power Plate® training is the most concise. If I start my session at 9.30am, I know I can be at my desk by 10.15am and I can even fit in a workout before rehearsals. Power Plate® exercise is not at all intimidating, and I know that in a short session I have had a complete workout.
Before training, I eat slow-release energy food, such as porridge or muesli, especially in the morning. Afterwards, I eat protein so my muscles are able to recover, such as a protein bar followed by a meal of chicken and vegetables. I always stay hydrated during workouts by drinking plenty of water throughout.
It's like being at a theme park every time you go to a training session
Each training session I'm getting better and better. I have no other duties now, no worries, it's all about training, eating and sleeping. I have a lot more time and can put a lot more effort into training. I'm feeling better every day. As long as I'm feeling myself I'm definitely in no doubt I can go to the Olympics and win.
When I think of Xabi, my mind goes back to the first training session he had at Melwood in August 2004. And the same word always leaps out: wow! Rafa Benitez had talked him up before he arrived and immediately you understood.
One training session won't change anything, but 10 will. Perseverance and straight up training.
I always feel as though I've made a significant improvement after every training session. It's never S-O-S, same old stuff. It's always something new.
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