Thread by @winston_zin

He's the most decorated swimmer in history.

28 Olympic Medals.

A system used for 15 years that transformed a hyperactive kid into the greatest athlete in Olympic history.

Here's the unorthodox practices that won 23 Gold Medals: 🧵

The world watched in awe as Phelps did the impossible.

Not just winning, but dominating every single race.

• Breaking world records while swimming blind.
• Crushing competitors by entire body lengths.
• Making the impossible look effortless.

The system so demanding, it would break most Olympic athletes.

1. The Physical Foundation

Most think Phelps was just born different.

Yes, his 6'7" wingspan and reduced lactic acid production helped.

But the real advantage was the training system that rewired his body and mind.

Let me show you exactly how:

His daily routine would stun most professional athletes:

• 13 kilometers of swimming - each stroke perfectly calculated
• 6 hours in the pool - both morning and evening
• 6-7 days every week - no exceptions
• No holidays, no birthdays off

Here's what sets him apart:

Every training session was meticulously engineered:

Morning workouts focused on technique and speed.

Evening sessions built endurance and mental toughness.

This wasn't random exercise. This was systematic transformation.

But this rigorous regimen needed solid foundations:

2. The Fuel System

Most athletes eat to perform. Phelps ate to transform.

Despite popular myths of 12,000 calories, he actually consumed 8,000-10,000 daily.

His breakfast alone was mind-blowing...

• 3 chocolate-chip pancakes
• 3 fried-egg sandwiches
• 3 slices of French toast
• 5-egg omelette
• Bowl of grits
• 2 cups of coffee

Lunch was a little more sensible (but not by much):

• 2 massive ham and cheese sandwiches
• Half a kilo of pasta

Dinner?

• Another pound of pasta with carbonara
• Large pizza

This wasn't just about stuffing in calories:

Every meal was precisely timed for:

• Maximum energy during training
• Optimal muscle recovery
• Peak performance

With just 8% body fat, his body was a machine.

But the nutrition system evolved in a fascinating way:

By the 2012 Olympics, Phelps had refined his approach:

Breakfast became:

• Protein-packed omelet
• Large bowl of oatmeal
• Fresh fruit

More nutrient-dense. More strategic. More efficient.

And yet, the physical part wasn't even the most important:

3. The Mental Game

While others trained their bodies, Phelps trained his mind.

Every night, he'd perform a ritual that would prove decisive:

He'd mentally rehearse every possible race scenario:

• Perfect starts.
• Equipment failures.
• Everything in between.

This was put to the test during the final of the 200m Butterfly at the Beijing Olympics.

25 meters into the race, disaster:

His goggles filled with water.

Most would've panicked. But Phelps?

He'd already swum this race blind. Hundreds of times. In his mind.

Phelps set a world record as if his corneas weren't being stung by chlorine.

This raises the question: How did he stay so calm?

4. The Support System

Here's what most people miss about Phelps's success:

Behind every victory stood Bob Bowman - his coach since he was 11.

This wasn't just coaching. This was architectural design of greatness.

And it worked in three crucial ways:

Bowman didn't just train Phelps.

He built his entire environment:

• Engineered challenges and responses
• Created systems to handle any scenario
• Structured every minute of his day

The ultimate expression of this was put to test in THAT race:

Without being able to see, Phelps relied on a technique Bowman had worked on with him.

Instead of looking where he was going, he counted his strokes.

Predicting and preparing for the worst-case scenario made him a champion.

But there is one last piece of the puzzle:

5. The Feedback Loop

This is where technology comes in:

• Every training session was filmed.
• Every movement studied.
• Every race analyzed.

They built a system of constant improvement:

• Small tweaks.
• Tiny adjustments.
• Continuous refinement.

Phelps's journey reveals a fundamental truth:

Greatness isn't about natural talent.

It's not even about working harder than everyone else.

It's about having the right system and the right guidance.

The missing piece to stitch it all together:

See, a lot of people face the same challenge today:

• They've got the drive.
• They've got the dedication.
• They're working their to their limit.

But they're missing the crucial element that made Phelps unstoppable:

Just like Phelps needed Bowman to architect his success...

You need someone who's been there.

Someone who can spot your blind spots. Someone who can build your system.

Want to stop swimming blind?

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I hope you've found this thread helpful.

Follow me @winston_zin for more.

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Video credits:
• YT link youtube.com/watch?v=sHaEC4…
• YT link youtube.com/watch?v=2-6tag…
• YT link youtube.com/watch?v=25c1ZY…
• YT link youtube.com/watch?v=m-JOMX…
• YT link youtube.com/watch?v=U5hohn…