We understand that a strong fighter includes in his daily training and workout a lot of running for cardio and rope jumping. To get that Tommy Conlon physique, Hardy’s daily workout and MMA training regimen included training at the fight club from 7am or 8am to 3pm or 4pm which included the following activities:

• Two hours of boxing including Muay thai.
• Two hours of Jiu Jitsu.
• Two hours of lifting weights.
• Two hours doing choreography.

“We arrived at the gym at 7am. We would have breakfast before we got there. Peanut butter on toast. Then we got in the joint, had or protein shakes and a gallon of water. Then stretching, warming up – skipping. Then we would go into kick boxing for two hours, two hours of pad work for elbows and knees, kicks and Muay thai. Then a couple of hours of Jiu Jitsu. And then choreography. Then we would do an evening session: a couple of hours in the gym. Variations of weights, hitting a different muscle group every day.” Tom Hardy on his training for warrior. He would do all this for six and sometimes all seven days of the week.

Exercises

The daily workout routines Hardy did were as follows:

• Push-ups (press-ups).
• Dips.
• Shoulder flies.
• The bridge.
• Abdominal workout.

Diet plan and supplements

Before starting his fitness routine, Tom Hardy’s diet plan was terrible starting by a sandwich for breakfast and drinking too much coffee which is not a good habit. To add on to it, he would eat a big meal before going to bed which is not good for metabolism. His trainer P-Nut is a strict man when it comes to diet and he helped Hardy change his unhealthy diet plan so that he could gain those muscles.

To get in good shape, Hardy was required to have a good and balanced diet with proteins being given the special priority since its essential in muscle building. When preparing for his role in warrior, Hardy followed a carb depletion diet which are diets that restrict consumption of either all dietary carbohydrates or certain kinds of carbohydrates. This kind of diet depletes the body stores of glucose after which the body starts to burn fat. It also provides the body with all the required nutrients to build up muscles.

His daily diet consisted of five to six meals composed of mainly protein, a lot of chicken, rice and vegetables and little of anything else and in total, he would consume up to 4000 calories a day. He also drank a lot of protein shakes and milk to add on the muscles. Hardy has described he also consumed a considerable amount of junk food such as pizza, coca cola and Haagen-dazs occasionally as he had to add weight in any way possible even though this is not recommended.

“Drink as much milk as you can. Get yourself some whole milk and drink glasses in between meals, as many as you can. Drink your calories whenever possible, it’s so much easier. Make shakes with ice-cream, milk, peanut butter. Eat pizza as often as you can. Just make sure you are always eating something or drinking milk.” He was quoted saying.