Léon Marchand Training: Inside the Regimen of a World-Class Swimmer

Léon Marchand Training Routine

Léon Marchand is one of the most versatile and talented swimmers of his generation, known for his impressive achievements across multiple disciplines in competitive swimming. Recently, Léon gained even more recognition by breaking one of Michael Phelps’ long-standing records in the 400 Individual Medley (IM), further solidifying his place among the elite. Léon’s approach to training emphasizes a mix of technique, endurance, power, and mental strength—elements that allow him to excel in a range of events, from the demanding 400 IM to sprints. This article provides an in-depth look into Léon’s unique training methods, focusing on the routines, techniques, and philosophies that contribute to his success, and how he combines different aspects of his training to become one of the best in the world.

Brief background on Léon Marchand

Léon Marchand was born in France and has quickly risen through the ranks of international swimming. From an early age, he showcased a natural talent for the sport, influenced heavily by his parents, both of whom were also swimmers. Léon’s natural ability has translated into a flourishing career on the world stage, as he competed in the Tokyo Olympics and has gone on to make waves in the swimming community.

“Great student, very laidback, kind, there’s not a person on the team who doesn’t love him.” – Bob Bowman

Under the guidance of legendary coach Bob Bowman, who also coached Michael Phelps, Léon has refined his abilities and matured into a swimmer capable of competing at the highest levels. Despite his relatively smaller frame compared to other elite swimmers, Léon’s emphasis on flawless technique, endurance, and efficient movement in the water makes him one of the top athletes today. Bowman’s influence, alongside Léon’s personal dedication, disciplined work ethic, and mental fortitude, has been pivotal in his transformation into arguably the best swimmer in the world. His relationship with Bowman has also given Léon access to the same training principles that helped Michael Phelps achieve his legendary status.

Overview of Léon’s training philosophy

Léon Marchand’s training philosophy centers on balance, versatility, and enjoyment. His training aims to combine high-intensity swim sessions with a focus on perfecting each element of his technique. According to Léon, achieving high performance is not just about physical capability but also about being mentally relaxed and having fun. Léon believes that enjoying the sport is a key driver for his success, attributing up to 70% of his performance in crucial races to staying relaxed and genuinely enjoying himself in the pool.

He also emphasizes the importance of swimming with a strong, competitive group of teammates who push him during practice sessions, making even grueling sets enjoyable. Léon’s sessions involve a combination of endurance swims, technical drills, speed work, and breath control practices.

This versatile approach ensures that he excels in different types of races, from IMs to sprints, and maintains his edge through consistency and mental resilience. Additionally, his collaboration with Bob Bowman means that Léon integrates Bowman’s well-known methods for achieving both peak physical condition and mental clarity.

Léon Marchand’s Achievements and Career Highlights

• Major milestones and achievements

Key moments in Léon’s career include breaking Michael Phelps’ 400 IM record—a feat that marked his entry into swimming’s elite. He has also won multiple international titles, including gold medals at the World Championships, where he excelled in multiple styles. Léon had already qualified for the Tokyo Olympics before training with Bob Bowman, but it was under Bowman’s guidance that Léon saw exponential improvement, transforming him into a dominant force in the pool. His success in both short- and long-distance events showcases his versatility, with particular strength in the breaststroke.

Workout Overview

• General approach to swimming fitness

Léon’s general approach to swimming fitness is built on a foundation of cardiovascular endurance, explosive power, and meticulous technique refinement. He doesn’t focus solely on strength training or endurance—rather, he seamlessly integrates both into a holistic training regimen. His workouts incorporate extensive aerobic swims that build endurance, as well as sprint sets designed to improve speed and lactic acid tolerance – swimmers often train at intensities just below their lactic acid threshold to enhance endurance without causing excessive muscle fatigue.

Léon’s training also emphasizes underwater work—one of his standout skills. His underwater dolphin kick is a major differentiator that gives him an advantage, especially in turns and starts, allowing him to maintain momentum and achieve superior times

Léon’s coach, Bob Bowman, also places a strong emphasis on perfecting each element of every stroke, ensuring that Léon is always optimizing efficiency while conserving energy. Thanks to this rigorous training regimen, we might see Léon breaking the four-minute barrier, as admitted by his coach, Bob Bowman.

• Weekly training schedule overview

Léon Marchand described his rigorous training schedule, mentioning double daily practices and intense workouts that push him to his limits. He highlighted the solitary nature of swimming, saying, “On a typical training day, we don’t really socialize much.” He elaborated that during practice, they are focused on doing “lengths of the pool” and that conversations are rare: “We have two-hour training sessions, and maybe one minute to drink some water, but that’s about it. We don’t really talk; we don’t socialize.” This solitude underscores the level of focus and discipline needed in swimming. Léon noted that he actually enjoys this solitary aspect, emphasizing, “I prefer to be in my lane, all alone, or just relaxing in my bed, without needing anyone around.”

Léon Marchand describing a typical week of training:

“Except Thursday was like easy practice, but then before it was just like a normal week of training. I think Monday we did a core set in the afternoon, the five free core set, it was pretty hard. Tuesday, a very little aerobic session with some IM works. Wednesday, we had double practices. I mean, just like a normal week of training. Nothing very different. I don’t know for the sprint group, but for Bob’s group, at least we had only Thursday, which was like an easy practice. When I say easy practice, it’s still like a six-kilo (6,000 yards/meters) long course.”

Dryland training, including weightlifting and cardio, complements his swimming workouts. Under Bowman’s expert guidance, Léon’s strength and weightlifting program closely mirrors the rigorous routines that Phelps followed, emphasizing the development of explosive power and muscular endurance essential for elite swimming performance. Bowman’s approach includes a comprehensive regimen of compound movements, meticulously designed to build a balanced and resilient physique. This similarity in training methodologies allows Léon to benefit from the proven strategies that elevated Phelps to the pinnacle of the sport.

Léon trains six days a week, often clocking up to 20 hours in the pool. This dedication is crucial for maintaining his world-class level of fitness and performance.

Day A and Day B Routine Table

Below is a table summarizing two of Léon’s typical training routines:

A typical weekly schedule for Léon consists of around 35 hours of training, divided between pool sessions and dryland workouts. His pool sessions involve both aerobic training—executed with very tight intervals—and speed sets, which include rounds of intense kicking and drill work. On the pool, Léon’s training is highly varied and diverse, with Bob Bowman preparing each session with great dedication and enthusiasm, targeting different aspects such as aerobic endurance and explosive speed.

For instance, Day A might focus on building aerobic capacity through sets like repeated 50s at a fast pace combined with controlled rest, while Day B might emphasize mixed kick sets and sprint-focused drills. Léon also incorporates open bank workouts, which are designed to improve his ability to maintain high speeds through fatigue. On top of these pool sessions, Léon dedicates multiple days to dryland training, which focuses on core stability and overall strength development.

Warm-up Routine

• Mobility and flexibility exercises

Before diving into the pool, Léon begins his warm-up routine with a series of mobility exercises. These include shoulder rotations, thoracic spine mobilizations, and ankle stretches. Such exercises are critical for swimmers, as the range of motion directly impacts stroke length and efficiency. Léon’s pre-swim routine prioritizes shoulder and hip flexibility—two areas essential for maintaining a streamlined form and minimizing resistance in the water.

• Dynamic stretches or pre-swim activities

Léon’s warm-up routine includes a set of dynamic stretches that are specifically designed to activate key muscle groups. Movements like arm swings, leg swings, and core rotational twists are part of his routine to ensure his body is ready for the high-intensity workout ahead. The emphasis on dynamic, rather than static, stretching helps Léon activate his muscles while preserving elasticity, which is crucial for achieving powerful starts and turns. This dynamic approach also prepares Léon for explosive actions like his strong push-offs and the “dolphin kick” phase, both of which are fundamental to his success in competitive swimming.

Strength Training

• Key dryland exercises

Léon incorporates a well-rounded dryland routine to enhance his overall strength and maintain a strong bodyline in the water. His strength training focuses on exercises that build functional power and core stability rather than bulk. Léon’s routine includes pull-ups, which target upper body strength, weighted sled pushes to develop explosive lower body power, and ring exercises to build core stability. He also uses resistance bands to work on shoulder and hip stability—essential areas for maintaining form in the water. Léon’s philosophy on strength training is straightforward: the gym work should complement the pool sessions by improving his efficiency and power without adding unnecessary muscle mass that could impact buoyancy.

• Reps, sets, and intensity guidelines

In the gym, Léon’s training sessions consist of medium to high repetitions to build muscular endurance rather than pure strength. He focuses on exercises like hanging knee raises for core stability, ring isometric holds for scapular control, and banded plyometric jumps to develop explosive power. The goal is to replicate swimming movements on land, such as focusing on scapular control to mimic the catch phase of his stroke. Léon also incorporates circuit-style training to keep his heart rate up and simulate the cardiovascular demands of a competitive swim.

• The focus on core workouts

Léon exemplifies the benefits of rigorous core training, showcasing a robust and well-defined bodyline that enhances his swimming performance. This core strength allows him to maintain optimal body alignment, reduce drag, and generate greater propulsion with each stroke. Additionally, a powerful core supports better balance and coordination, enabling Léon to transition smoothly between different swimming techniques.

• Michael Phelps-Inspired Dryland Training Exercises Adopted by Léon
  Here are some of the key dryland workouts inspired by Michael Phelps that are assumed to be integral to Léon’s training regimen:

1. Weighted Sled Pushes
2. Lat Pulldowns
3. Gymnastic Rings Core Exercises
4. Weighted Hanging Knee Raises
5. Isometric Hanging Knee Holds
6. Weighted and Resistance Band Jumps

Cardio and Conditioning

• Endurance and swim-specific conditioning routines

Léon’s conditioning work revolves around building the aerobic capacity needed for grueling races like the 400 IM. His endurance work includes long aerobic swims performed on tight intervals to mimic race conditions. A typical set might involve three rounds of aerobic swimming combined with multiple fast 50s to keep his body accustomed to switching between steady effort and sudden bursts of speed. These types of sets help him build the cardiovascular endurance and lactic threshold necessary for success in longer events. Léon’s ability to maintain impressive speed during these sets makes him a standout swimmer in competition.

Specific exercises for speed and stamina

For speed and stamina, Léon includes drills such as “50 Kick on 1:00” and “150 Fast on 3:00” in his sessions. The objective of these drills is to work on both his anaerobic and aerobic systems. By incorporating intense, short bursts followed by slightly longer rest periods, Léon is able to simulate race conditions and train his body to recover quickly. Another key aspect of his training is underwater work—Léon’s underwater dolphin kick is one of the best in the world, and he practices this skill constantly, even when fatigued, to maintain his competitive edge.

Sport-Specific Drills

Swimming drills and techniques

A significant part of Léon’s success is his focus on sport-specific drills that refine his technique. Léon works on perfecting his stroke mechanics through drills that focus on every detail—from the way his fingertips enter the water, to the powerful extension of each stroke. His underwater dolphin kick is a major differentiator, allowing him to travel further underwater before breaking into the stroke—something that can make or break a race. Léon also spends significant time practicing his turns, paying attention to both his speed going into the wall and the explosive nature of his push-off. Each drill in his training is aimed at improving his efficiency and minimizing wasted energy.

Focus on technique, agility, and power Léon understands that a good race starts from the blocks. His starts involve explosive jumps, a streamlined entry, and a strong dolphin kick. His focus on agility drills helps him stay nimble and ensure a fluid transition from dive to swim. Léon also dedicates time to improving his stroke rate and rhythm, using metronomes and visual feedback tools to ensure he is maintaining optimal tempo throughout his training. His emphasis on power translates into a relentless pursuit of speed, whether it be through rapid starts, quick turns, or explosive kicks.

Recovery and Rest

• Cool-down exercises and stretches Cool-downs are an important aspect of Léon’s regimen. After a rigorous workout, he cools down with easy swims and a series of stretches focusing on the shoulders, lower back, and hips—areas that bear the brunt of a swimmer’s training. The objective is to remove lactic acid buildup and restore the muscles’ natural length, which helps to maintain his flexibility and prevent injury.
• Sleep and rest schedule Sleep is critical for athletes, and Léon takes this aspect of recovery seriously. He maintains a consistent sleep schedule, often aiming for eight to nine hours per night to ensure his body recovers adequately. Bowman stresses the importance of mental rest as well, and Léon takes time away from the pool to relax, play games, and spend time with friends, which helps him maintain a healthy work-life balance.

Details about Léon’s sleeping routine were disclosed by Bob Bowman during an interview, highlighting the critical role that sleep and recovery play in his training regimen. Bowman explained that, much like Michael Phelps during the 2004 U.S. Olympic trials, Léon often competes in multiple events, which can lead to significant fatigue. After a particularly demanding double event, Léon experienced exhaustion similar to Phelps’ adjustments due to fatigue. To combat this, Bowman ensures that Léon incorporates strategic rest periods, including long naps and extended sleep sessions—sometimes up to 11 hours the night before a crucial race.

Bowman emphasized that adequate sleep not only enhances physical recovery but also improves mental focus and resilience, which are essential for high-pressure competitions. By prioritizing sleep and recovery, Léon is able to sustain intense training schedules and achieve remarkable performances, demonstrating the importance of balancing rigorous workouts with proper rest.

Diet and Nutrition

• Overview of Léon’s diet

Changes Since Moving to the United States: Léon mentioned that his diet changed a lot when he moved to the United States for university. Initially, he ate at the same dining hall as the other students, which involved eating a lot of unhealthy options like fries and sandwiches. He quickly realized that this wasn’t the best for his performance.

Working with a Specialist: Léon saw a specialist to adapt his diet and create a more suitable meal plan for his athletic needs. As a result, his meals became more structured and tailored to support his intense training regimen.

Five Meals a Day: He mentioned that he now eats five times a day, focusing on real meals rather than snacks. This approach helps to maintain energy levels throughout the day.

Breakfast Routine: For breakfast, Léon typically eats oats or other types of carbohydrates to sustain him through his early morning training sessions, which start at 6 a.m. Even though he doesn’t have much of an appetite at 5 a.m., he forces himself to eat in order to fuel his training that lasts until 8 a.m.

Importance of Nutrition: Léon emphasized that along with sleep, nutrition, and hydration are crucial for his performance as an elite athlete. He tries to stay disciplined with his diet to ensure he has enough energy and recovery throughout his intense competition and training schedule.

This information was given in an interview on the Quotidien channel.

Léon’s diet is focused on fueling his body for both performance and recovery. He consumes a mix of complex carbohydrates, lean proteins, and healthy fats to ensure he has enough energy for his intense workouts and competitions. Foods like eggs, lean meat, vegetables, and whole grains are staples of his diet. Léon avoids excessive processed foods and sugar, opting instead for nutrient-dense meals that provide sustained energy. A typical breakfast might include eggs, oatmeal, and fruit, while post-workout meals emphasize protein to aid muscle recovery.

Supplements and hydration Léon uses supplements such as protein shakes and electrolytes to help meet his nutritional needs, especially during periods of intense training. Hydration is also a key component, with a focus on maintaining optimal fluid levels before, during, and after training. Léon takes extra care to replace lost electrolytes during long swim sessions to prevent cramping and keep his muscles functioning properly.

Mindset and Motivation

Mental strategies for success

Léon’s mental training is just as intense as his physical preparation. He often uses visualization techniques, where he mentally rehearses his races from start to finish. This helps him anticipate any potential issues and prepare strategies for staying calm under pressure. Léon also practices breathing exercises before races, adopting a meditative stance in the ready room to clear his mind and focus solely on his own performance. His mental toughness was further developed during the COVID pandemic when he faced challenges related to lack of improvement. Working with a mental coach helped him adjust his outlook, find joy in training again, and develop a resilient mindset that focuses less on external validation and more on personal growth.

Quotes or tips from Léon on maintaining focus

Léon attributes much of his success to keeping things fun. In his own words: “I think it’s like 70% of the performance when you go to a final on world championships, when everybody is very nervous and I’m just doing my thing and having fun—that’s how I did it.” Staying relaxed allows him to handle pressure well and deliver peak performances when it matters most.

The American way

The emphasis is not just on winning but on the process. In the American culture he described, even if someone wins a less significant heat, they are encouraged to celebrate like it’s a major victory. This is quite different from the French approach, which tends to be more conservative about celebrating success.

Leon’s “Regeneration” Philosophy

Leon Marchand’s idea of “regeneration” goes beyond physical recovery—it’s a mental and emotional process that he applies during races and in life to help him push beyond his limits and maintain balance. He often talks about regenerating energy, particularly when he reaches those intense moments during a swim where exhaustion starts to dominate.

During a race, especially in a long and grueling event like the 400m medley, Leon finds himself reaching a point where fatigue threatens to overwhelm his performance. It’s at that critical juncture that he leans into his idea of regeneration: “On the last 100 meters of a 400m medley, in general, you’re completely exhausted. You don’t have any energy left, your legs are gone, your arms are burning, mentally it’s really hard, and it becomes difficult to breathe.”

He describes how in these moments, he relies on positive affirmations to regenerate: “I say to myself, ‘Come on, the last 100 meters is just like the first one.’ It’s all about those little messages I repeat, which help me regenerate my energy and keep pushing forward.” This kind of mental resilience allows him to reframe the difficulty and regain the drive to finish strong.

Leon also draws a comparison between his in-pool “regeneration” and his approach to life outside of swimming. He explained, “It’s not only about science—regeneration also has a human and mental side to it, about the things you feel even if they aren’t physically real. But it doesn’t matter as long as you feel it’s working.” Whether he’s in the middle of an intense race or dealing with the stress of everyday challenges, Leon uses a similar mindset to reset and recharge. This holistic understanding of regeneration helps him stay positive and balanced.

For Leon, regeneration is not merely about recuperating after physical exertion; it’s about harnessing the right kind of energy when it matters the most. He describes feeling this energy even in training: “During those moments of pain, I tell myself that it’s nothing, that it’s only the beginning. I’m actually feeling fresh, and it helps me push back that point of suffering.” It’s this mindset—one that recognizes that pain can be temporary and regeneration is possible—that keeps him going, pushing past what others may see as his limits.

This process of regeneration doesn’t just help in competitive settings but is also essential for his mental well-being. After taking part in the rigorous Olympic schedule, Leon knew he needed a break: “I took a month and a half off, something that’s almost never done in swimming since the pandemic.” For Leon, taking time away from the pool is part of how he regains his love for the sport and recharges both mentally and physically. “It’s mainly for my mental health, to take a break. Because after just three weeks, I already felt like getting back in the water.”

Interesting Facts

Unique or surprising facts about Léon

• His father, Xavier Marchand, was an Olympic swimmer who competed in the 1996 and 2000 Summer Olympics.
• Léon’s mother, Céline Bonnet, also swam competitively, making swimming a family affair. Léon is well-liked by his teammates for his positive attitude and willingness to help others. According to Bob Bowman, “Great student, very laidback, kind, there’s not a person on the team who doesn’t love him.” Léon’s approachable personality and humor make him an integral part of the team, and this camaraderie also contributes to the high-energy environment that supports his training.

Fun or quirky habits related to his training or lifestyle

• He enjoys playing the piano, a hobby he picked up as a child. Léon is known for enjoying upbeat music before races, helping him get into the right frame of mind. His pre-race playlist often includes a mix of pop and classic rock, which keeps him pumped while also relaxed. Léon has also developed a strong bond with his mental coach, whom he calls weekly, allowing him to consistently work on his mindset and focus.

Léon Marchand begins his training sessions by performing breathing exercises in the call room, also known as the “ready room,” to center himself and enhance his focus. According to coach Bob Bowman, Léon utilizes a distinctive meditation stance where he presses his thumb against his index finger—a method Bowman humorously refers to as “levitating.”

This breathing technique bears similarities to the meditative practices adopted by other renowned athletes such as Cristiano Ronaldo, Conor McGregor, and Novak Djokovic, who also use similar methods to achieve mental clarity and peak performance. Additionally, Bowman revealed that Léon has been working with a mental coach for many years, particularly during the COVID-19 pandemic, to overcome periods of stagnation and further develop his mental resilience. This dedicated approach to mental training underscores Léon’s commitment to excelling both physically and mentally in his swimming career.

Léon’s training is a unique combination of rigorous physical routines, meticulous technical refinement, and a relaxed, fun mental approach. From intense aerobic swim sessions to honing his underwater kicks and mental resilience, his multifaceted regimen is what allows him to shine in the pool. The influence of coach Bob Bowman, coupled with Léon’s dedication to both his physical and mental well-being, has paved the way for his rise to the top of the swimming world.

Final thoughts on incorporating Léon’s elements into your own training

Swimmers looking to learn from Léon should focus on versatility, technical precision, and maintaining a positive mindset. Endurance training, refining your technique, and emphasizing fun and relaxation during competition are key takeaways from Léon’s approach that can be adapted by swimmers of all levels. By incorporating these elements, swimmers can improve both their performance and their enjoyment of the sport.

UPDATE: Does Léon Marchand take creatine?

There is no confirmed information on whether Léon Marchand uses creatine. However, given that he is coached by Bob Bowman—the same coach who trained Michael Phelps—it is reasonable to speculate that Léon’s diet may resemble Phelps’ regimen. Michael Phelps has privately stated that he never used supplements, including creatine, amino acids, or protein supplements. American sports analyst Pat McAfee highlighted Phelps’ natural approach, noting, “No creatine, no aminos, no protein, nothing.” Based on Bowman’s coaching philosophy and Phelps’ practices, it is likely that Léon follows a similar nutrition plan focused on whole foods and natural performance enhancement without reliance on supplements.