Inside the Camp: How Tom Aspinall Prepared to Defend His Title

On Saturday night in Abu Dhabi, Tom Aspinall faces a formidable challenge in Ciryl Gane, a striker known for his impressive record and technical skill.

Poll

How long is your ideal workout?

30 min

45 min

60+ min

As the newly elevated champion, Aspinall is determined to prove his dominance.

To do so, he has undertaken a brutal and precise training camp designed to build a body and a strategy capable of matching Gane's pace while retaining his own raw power.

TRAIN LIKE AN OLYMPIC MEDALLIST!

A Calculated Approach to Training

Aspinall’s preparation has been about refinement, not reinvention. At 32, with a rebuilt knee and a title to defend, every session is meticulously planned. There is no guesswork.

"Mondays we grapple," he explains. "Tuesday, we spar MMA. Wednesday, technique and pads. Thursday, sparring again. Friday, fitness work. Saturday, sprints."

Evenings are dedicated to strength and conditioning, pool sprints, and bike sessions. The schedule is structured to simulate fight intensity without causing burnout.

Aspinall notes that his coaches communicate constantly to manage his workload, ensuring that "lighter" days still involve productive work like pad drills and cardio.

GET HYROX RACE READY AT GYMNATION

Building Explosive Endurance

Aspinall's rise in the UFC was marked by his incredible speed. To counter Gane, he has focused on maintaining that fast-twitch power while improving his five-round endurance. His morning sessions are built around explosive movements and short bursts.

He has incorporated pool and bike sprints to push his cardiovascular system without the heavy impact of long-distance running. "It's an effective way to improve fitness while limiting impact on your body," he says. "Don't get me wrong, it's still hard work."

His sparring has also evolved. While he spars once a week, he also endures "fresh-man rounds" two or three times per camp—five consecutive rounds against a new, fresh opponent each time.

"That's one of the hardest sessions you can do," he admits. "You're absolutely dead after that."

VINYASA YOGA CLASSES AT GYMNATION

The Science of Recovery

For the modern heavyweight, recovery is as important as training. "As I'm getting older, I've had to take recovery more seriously," Aspinall says. "I stretch, I use the ice bath, sauna, stretch in the pool. I do all of it. Sleep's the most important thing though."

He often sleeps twice a day and has recently started using a hyperbaric chamber for about 90 minutes at a time to help his body repair tissue and recover oxygen levels. He also uses hypnotherapy to help him switch off and mentally reset.

A New Level of Confidence

The long layoff following his 2022 knee injury forced Aspinall to rebuild himself properly. He believes the continuous training since his return has elevated his game significantly.

"Compared to me last year, I'm way better," he states confidently. "I've not been out of the gym once. I've added new coaches, new partners."

He dismisses criticism about his stamina, noting that his early fight finishes don't reflect his readiness for a five-round war. "If the me now fought the me from a year ago, it wouldn't be close."

Source: dailymail

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.