Picture this: A devoted dad juggling school drop-offs for his kids at the very same institution he attended as a child, all while gearing up to defend his UFC heavyweight championship in what could be the toughest test of his career. That's the intense, inspiring world of Tom Aspinall as he readies himself for UFC 321 against Ciryl Gane. But here's where it gets intriguing – how does a family man like Tom blend such a grounded routine with the brutal demands of elite mixed martial arts? Stick around, because we're diving deep into the heart of his fight camp, where discipline, debate, and dedication collide to shape a champion.
Every day kicks off with Tom delivering his children to school – that familiar spot from his own youth – before heading just a short drive to his father Andy's home in the Greater Manchester town of Atherton. It's from there, on that quick 20-minute ride to the gym, that the real transformation unfolds. Andy, who has been Tom's head coach since the age of eight, offers the unwavering support that's propelled his son toward becoming Britain's first UFC heavyweight titleholder. Their car conversations often wander through a variety of subjects, but for the last three months, the spotlight has been laser-focused on strategizing the perfect takedown of Gane on Saturday night at UFC 321, marking Tom's inaugural belt defense.
'We've logged countless hours chatting in the car throughout our lives, bouncing ideas back and forth. It's all about piecing together the day's training plan. He'll suggest, 'I really need to hone my left hand today,' and I'll counter, 'Actually, I disagree – let's pivot elsewhere,'' Andy shares with BBC Sport in a light-hearted tone. He chuckles warmly, recounting these friendly debates, which show that father and son don't always sync up immediately on the gym agenda. Yet, this back-and-forth isn't a hindrance; it's the secret sauce. Healthy disagreement, fueled by mutual passion for the sport and a relentless drive to improve, lies at the core of the Aspinalls' approach. And this is the part most people miss – it's not just about toughness; it's about building a partnership that thrives on constructive feedback, turning potential conflicts into strengths.
This very philosophy has been the foundation of their preparation for Gane, the former interim champion poised to deliver the sternest challenge in Tom's 18-fight UFC journey. From knocking out 300 sit-ups daily to fueling up with 6,000 calories, BBC Sport gets an exclusive peek into Aspinall's rigorous camp.
Why Cardio Reigns Supreme in the Aspinall Camp
For this showdown, Tom and his crew have shaken things up from past preparations by putting cardio at the forefront – a bold shift that's all about matching Gane's formidable athleticism. 'My opponent is incredibly agile and moves like a pro, so I've got to keep pace with his energy,' Tom explains to BBC Sport. 'He's exceptionally fit with top-notch stamina, so my goal is to get as close as possible to matching that level.'
Tom isn't accustomed to drawn-out battles in the UFC octagon. Out of his nine fights, eight have wrapped up in the opening round, boasting the shortest average fight time in UFC annals at just two minutes and two seconds. Gane, contrastingly, averages a lengthy 14 minutes and 15 seconds per bout, with only two of his 12 contests ending early. To bridge this gap, Andy – the mastermind behind it all – has established Tom's own dedicated gym, where he trains alongside a small, elite group of heavyweights and light-heavyweights, including UFC talents like Modestas Bukauskas and Ante Delija. With just four to eight athletes present on any day and only two sparring at a time, Andy can zero in exclusively on Tom. 'I've always been right there in his corner,' Andy affirms. 'For the last four years, I've been with him every single day, ensuring nothing slips through the cracks. I witness it all.'
To supercharge Tom's endurance, they've emphasized bodyweight exercises – think roughly 200 burpees daily (those full-body jumps that combine a squat, plank, and jump for explosive cardio), 300 sit-ups, and multiple rounds of 10 push-ups each. As Andy clarifies, 'This isn't about lifting heavy weights or pulling ropes; it's pure self-propulsion. Moving your own body is key, and this camp has been packed with that kind of work.'
Even with these cardio gains, Tom still leans toward a quick finish. 'I'd prefer a swift victory, hands down, but if it drags into a marathon, I'm game,' he says. For beginners wondering why this matters, cardio in MMA isn't just about running laps – it's about sustaining power and speed over time, preventing fatigue that could turn a fight's momentum. Imagine it like a long-distance runner building stamina for a sprint; in the cage, that endurance can mean the difference between a knockout and getting worn down.
Fueling the Fire: 6,000 Calories and 10 Liters of Hydration
To power through this elevated cardio grind, Tom's daily intake has soared to over 6,000 calories, washed down with eight to 10 liters of water – a hydration level that might surprise even seasoned athletes. 'This might sound mundane, but brace yourself,' Tom warns BBC Sport before breaking down his meticulously structured meal plan.
Breakfast typically starts with oatmeal, paired with a protein shake or two loaded with peanut butter and blueberries – easily racking up over 1,000 calories right off the bat. He hydrates with electrolytes before morning sessions, then recharges post-workout with a banana and another protein shake. Lunch brings chicken, rice, yogurt, and fruit, setting the stage for more protein, carbs, and electrolytes ahead of afternoon training. By evening, he indulges in a hearty steak, eggs, rice, and a final protein shake to cap it off. Of those 6,000 calories, Tom estimates burning about 2,000 during his intense sessions.
For those new to this, think of it as a finely tuned engine: high calories from nutrient-dense foods provide the fuel, while ample water prevents dehydration in a sport where sweat loss can be immense. It's not just eating a lot; it's strategic nourishment to rebuild muscles and maintain energy peaks.
Strategy, Sleep, and the Unpredictable Nature of MMA
Once home from the gym, Tom prioritizes restful sleep, but Andy often dives into analyzing Gane's fight tapes. 'Tom checks them out too, but for the next eight to 12 weeks, he's got no say in our tactics,' Andy notes. The team holds Gane in high regard, fully aware that in heavyweight MMA, a single moment can flip the script – turning all their prep on its head. 'You can never truly gauge if your training translates outside the gym until the actual fight, and even then, anything can unfold in the octagon,' Andy reflects. 'The key is getting Tom as battle-ready as possible, ensuring his body can adapt on the fly.'
Tom held the interim title for 19 months, awaiting a unification bout with Jon Jones that never happened due to the American's retirement. During that stretch, he successfully defended it once against Curtis Blaydes over a year ago. Wrapping up his chat, Tom expresses his eagerness to inject new life into the heavyweight scene. 'I crave activity. Historically, heavyweight champs haven't been the most proactive, so I'd love to compete regularly – maybe two or three times a year – to keep the division buzzing.'
But here's where it gets controversial – is pushing for more frequent fights the right move for champions' health and longevity? Some argue it could lead to burnout or injuries, while others say it keeps the sport vibrant and fairer for up-and-coming fighters. What do you think – should UFC heavyweights be mandated to defend their titles more often, or is Tom's preference just a personal ambition? Share your take in the comments; do you agree with ramping up the action, or is there a risk of overexertion? Let's debate!
