We’re here with Dele and we will talk
about fitness and nutrition. We will look at how some
of the best players train and stay fit. Playing at your level, you must train
all the time on and off the pitch. Trying to stay fit isn’t just,
like, two hours a day – it’s a lifestyle. Since I started playing professionally,
you have to focus on it a lot more. But my mindset was never focused on that,
I was always focused on playing football. I got a few hamstring injuries last year. You just look
at every different area that can help – nutrition and, obviously,
doing stuff at home. And a lot of our strength work
is core-based. It can get a little bit boring
and repetitive. I was wondering if you have
any core exercises you can show me. Yeah, mate, I’ve got loads. OK, so here we go. We have a Swiss Ball. You can use a TRX also
if you have one at Spurs. You’re in a press-up position to work
on upper body strength and core. So, using a Swiss Ball, we want to make
sure our chest is in line with our hands, we’re nice and strong, our core is engaged,
and our back is nice and neutral. We go down into a decline push-up,
we’re going to drive up, you’re going to crunch
and you really engage that core. You can come back nice and controlled, back down into a press-up,
drive up, knee into the chest – working that core – Eccentrically work back,
nice and controlled, down again to the floor,
nice and deep, drive up, and, again, you want to work
about 10 reps, rest, four sets. -Good tekkers, right?
-Yep. Good tekkers. You do a lot prehab stuff
before training sessions? How often are you in the gym? Since Mourinho came, we’ve had matches
Saturday, Tuesday, Saturday, Wednesday. It’s been non-stop. There’s been so many games,
that’s just how football is – you have to adapt. Every manager has different styles –
the way they like to work. If they want you to do gym,
the sports fitness people get you, you go do the gym and they build
something into the training session to try and prevent… Because everything’s
just sort of core and injury… It’s injury prevention. Whereas, rugby is all about strength.
They smash it. Are there any lads at Spurs
that smash out weights? Yeah, a lot of… Some might be trying
to get their beach body. Wanyama. -He’s a beast.
-Just a tank. I don’t know what he’s lifting. -How much is he benching?
-We don’t have a bench. We don’t do bench. -None of that? None of the basics?
-No, it’s all like bungee… -OK, all the plyometric stuff.
-All that sort of stuff. But there are some free weights and Victor looks like
he’s been eating them. Yeah! Next exercise, using a Swiss Ball again. It’s great. We’ll do “Stir the Pot”.
It’s good for your stability. When defenders are trying
to knock you off the ball, you’re strong. We will get into plank position,
you’re going to be nice and neutral, back’s straight –
you’re not collapsing your back. When you’re in this position,
nice and strong, we stir the pot, and this is really going to target
your deep core strength. Your abs are going to be on fire. You do about 10 reps of those – I’m not, but you want to do
about 10 reps – rest for about 30 seconds to a minute
and then you do four sets. This is a great exercise,
especially for a player like you – defenders try to knock you off the ball – to keep you balanced
and nice and stable. -Do you do much core?
-Yeah, I do. It’s important. -Do you do it with him?
-No. -What’s your focus?
-Now, my hamstrings. -Making sure you don’t get injured?
-Yeah. Sometimes, you can overdo it. You start a match
and you feel like you still have DOMS. It’s making sure
you’re at the right level. At pre-season, a lot players may do
too much before they go to pre-season. I train a lot of footballers
before pre-season and sometimes they say,
“I think I’ve done too much.” So, there’s a fine line. It’s about balance in everything you do,
whether that be nutrition or gym. Next exercise.
This is one of my favourites. So, I’m going to show you two exercises. The first exercise is just “Commando” –
upper body strength, core as well. So, in this position,
a plank position, you just drive up, make sure you’re nice and solid
and come back down, drive up, and you’re going to do that
for about a minute. -I’ve done that before.
-You’ve done that one? This time, with dumbbells, so slightly
different and a bit more reach out to work those core muscles. So, you’ll be in this position here. What I will do
is place the weight there in front of me. So, you put that stretch on the oblique, making sure our hips aren’t moving
side to side, so really stable. Then we will come back into this position, come back up, bring the weight down,
come down, come back up, place the weight far ahead of you,
come back down, come back up, bring the weight to you,
come down, come back up. You get the idea. This is a good exercise,
more advanced, and really works the core. What’s your favourite way to switch off? I’ll probably go for dinner
a couple of times. -Play the PlayStation.
-Chill. Then if it’s free days,
I’ll have to do some stuff at home. Yeah, of course. I have a physio
that comes to my house every week, so see him
and make sure everything is good. They build you up, but you have a programme to do
and you have to stick to it, which I do. Are there players that don’t stick to it? There are some people
that like to eat a lot in the off-season. -Really?
-Yeah. Come back a few pounds overweight? Yeah, so you do your body fat
before you leave and you have, like, a percent or two limit
that you can come back to. What body fat percentage limit
do you stay at? Mine was… what was it last year? I think I couldn’t go over 52
and I went over. You went over? Did they get you on a bike? Yeah, just to make sure
I’m burning my fat. -When I was at QPR, we had fat club.
-Yeah. If you were over 10% body fat, you would go on the Wattbikes
for half an hour before training. So, I was blowing
before I even started training, but it has to be done
to be as fit as you can. I think it’s important. It’s good for us. We haven’t worked together.
I hope we will. -Yeah, I’m sure.
-This summer. -Get you ripped up.
Shall we show you one more exercise? I need a mat for this one
because I’ll be on my back. So, when a lot of people
do core exercises, they rush it. They are trying to get abs
and not working the core strength. It’s important when doing core exercises
to do them slow and controlled. So, in a gym, you’ll see a lot of people
smashing them out. -Yeah.
-That’s not doing anything. To improve core strength,
you want to be nice and controlled. So, this exercise that we did earlier, nice and controlled at the top
and slow on the way down because you’re working
that core strength eccentrically as well. Drive up.
It’s all about that lower movement. It’s tough. All that lower core, and here. Again, you can use
resistance bands and weights. -Yeah.
-Or just body weight. It depends how strong your core is. A lot of teams
are introducing yoga and meditation. Are Spurs doing that? Yoga… I think it’s always been a big thing,
but not everyone does it. -I’ve started it.
-Do you enjoy it? -Enjoy is a big word.
-Yeah. I don’t enjoy it, mate. I don’t like doing things I’m bad at
and I’m bad at yoga. I’m really bad at it,
so I just get frustrated, but I feel like it’s important. -A footballer must be mobile, right?
-Yeah. Especially if you’re
playing so many games, obviously, you’ll get stiff,
so mobility is important. Yeah, I think there’s lots
of different ways to do yoga. It’s important to do it
for the right reasons, whether it be, you know, like,
the meditation element of it or relaxing, or to stretch and actually
try to get some more flexibility. But, for me, it was about trying to get
more flexibility in my hamstrings. -Not too much about, like…
-Yeah, of course. But that’s important as well,
even mentally, just to rest your mind, because as footballers, or any athlete, there’s a lot going on. You do need time sometimes just to… meditate. Definitely. Who else at Spurs
has decent core strength? -I always see Victor doing this one.
-Does he do it on his knees or his feet? -On his knees.
-Yeah. So, over time, obviously, I’m a personal
trainer, so I work on my core a lot, and you’re able to get the core strength
to where you’re able to do this, which is very tough. Get all the way low. You must make sure
your back doesn’t collapse. -Do you want to give it a go?
-No, no. On your knees,
is a very good exercise. Many people go straight. If you can go diagonal,
you work your obliques. So, you go straight ahead,
get nice and low, nice and deep, almost like your nose
is touching the floor, and then you come to the side,
which works your obliques. And to be fair,
you can do high reps of this one. -So, about 20 reps, rest, and go again.
-Twenty? About 20 reps –
you need to get your core working. So, I’ve shown you some decent exercises
you can do at home or the training ground. -Is this something you’ll do?
-Yeah, I think so. As I said,
we have to focus a lot on core and there’s a lot of exercises
but sometimes it gets boring doing the same stuff,
but you showed me cool stuff. -We’ll do stuff in the summer?
-Definitely. Love that. Sweet.