US Swimmer Caeleb Dressel’s Olympic Gold Medal-Winning Workout Routine

Published 09/22/2021, 1:53 PM EDT
TOKYO, JAPAN – AUGUST 01: Caeleb Dressel of Unites States poses after winning Men’s 50m Freestyle Final on day nine of the Tokyo 2020 Olympic Games at Tokyo Aquatics Centre on August 1, 2021 in Tokyo, Japan. (Photo by Du Yang/China News Service via Getty Images)

In terms of success, Caeleb Dressel is right up there on top. The American swimmer is one of the best athletes in the world. Blessed with incredible athleticism and leaping ability, the swimmer is incredible from the start, pushing his way to the finish line. Thus, to become an Olympic champion, the athlete needs to train hard and his workout routines are astonishing. Winning five gold medals in the recent Tokyo Olympics 2020, Dressel swam past his competitors to become a champion. Moreover, the iconic swimmer shared his workout routines for the games.


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Caeleb Dressel’s intense workout routines


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Holding different records and multiple championships, he carries the US flag high. Despite the retirement of Phelps, Dressel’s performances in Tokyo helped him cement his legacy as one of the greats. A person who sees him understands he is all about sheer power and steely resolve. The ability to go one step further and the determination to carry forward, in spite of obstacles, separates him from the rest.

Dressel spoke about the way he trained to Men’s Health.

“Everything I do in the gym translates to being a better swimmer. My lifting routine is designed to develop and maintain explosive strength off the block, so it mainly includes cleans, power cleans, jerks, and snatches. I’ll usually end my power days with some box jumps and medicine ball throws to help build up my burst as well,” said Dressel.

BUDAPEST, HUNGARY – JULY 29: Caeleb Remel Dressel of the United States celebrates winning the gold medal during the Men’s 100m Butterfly final on day sixteen of the Budapest 2017 FINA World Championships on July 29, 2017 in Budapest, Hungary. (Photo by Adam Pretty/Getty Images)

Some of his routines are godlike. His weight lifts 198 pounds over his body weight while doing a back squat of 385 pounds. That is amazing. No wonder he comes off the blocks at full speed.


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COVID-19 did not derail Dressel’s plans

After the pandemic happened, many athletes had to train indoors or swim at a neighbor’s or friend’s place. It was a hard time for many athletes because they require to be fit for the competitions. Thus, Dressel shifted his sessions to a makeshift garage where he trained hard and did his workouts. Moreover, keeping notes of the sessions helped him to understand the effectiveness of his workout.

Working hard on strength is important for most short-distance freestyle swimmers. To compete in a 50-meter freestyle competition, swimmers hit the weights room to develop core strength and muscle.

OMAHA, NEBRASKA – JUNE 17: Caeleb Dressel of the United States reacts after competing in the Men’s 100m freestyle final during Day Five of the 2021 U.S. Olympic Team Swimming Trials at CHI Health Center on June 17, 2021 in Omaha, Nebraska. (Photo by Maddie Meyer/Getty Images)

“Strength training is an important part of every athlete’s training program, but for me, it’s become almost like a sanctuary,” said Dressel.

A normal Caeleb Dressel routine looks like this.

Workout Routines of Caeleb Dressel

  • Hang Clean Pull

3 sets of 5 reps

  • Hang Cleans

5, 5, 3, 3, 3

  • Hang Snatch

5, 5, 3, 3, 3

  • Seated Box Jumps

5 sets of 3 reps

  • Box Jump to Backwards Overhead Med Ball Throw

10 rounds

  • Med Ball Slams

5 sets of 10 reps

  • Weighted Sled Sprints


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8 rounds of 20 yards


The ability to do this time and time again delivered him five gold medals in Tokyo. After summarizing the whole workout routine, his targets may be set on Paris Olympics 2024. Matching Phelps for eight gold medals seems like a long shot. But, Caeleb Dressel is hungrier than ever.


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Jacob Gijy

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Jacob Gijy is an NBA writer at EssentiallySports. Gijy finished his Masters in Counselling Psychology and worked in a hospital for 2 years before his passion for sports compelled him to find his way to sports journalism. A fan of the great Tim Duncan, he is always ready to pick up a debate with anyone who does not offer the centre the respect he deserves.