Adeline Gray, a professional wrestler and six-time world champion, has cemented her legacy as one of the sport's greatest. A silver medalist at the 2020 Olympic Games, Gray continues to inspire both on and off the mat. Recently, she shared a glimpse of her training on Instagram, posting photos from a session at the Olympic Training Center. “Broke down some bar arm and chicken wing techniques with the residents,” she captioned, adding her encouragement for upcoming competitors.
Gray’s success is rooted in her disciplined training routine, mindful lifestyle changes, and commitment to empowering the next generation. Whether she’s mastering techniques, practicing yoga, or pushing her body postpartum, Gray exemplifies resilience and determination. She’s not just a champion in wrestling but a role model for aspiring athletes everywhere.
1. She Does A Variety Of Workouts
Gray shared her training routine in an interview with Sports Illustrated. She says that she does a variety of different things. “We have two mat practices four times a week. I do four days of lifting a week. Mondays, Wednesdays and Fridays we do a cardio workout, a wrestling workout and an afternoon lift. Tuesdays we do a hard wrestling practice in the morning and then I lift in the afternoon. Thursday we do the mirror image of Tuesday. It’s very regimented. I live by my calendar. It tells me where I’m supposed to be all the time. Saturdays we usually have one or two workouts, and I have Sunday completely off. It all depends on if we have a competition coming up.”
2. She Makes Changes
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Gray makes sure to have healthy habits, especially when it comes to her diet. She talked about having to make changes in an interview with OWaves. “I got into a habit of eating a box of Oreos a week and I broke it by having an honest conversation with myself about how bad the habit was for me. Then I made a plan to change it and reminded myself of my goals every time I wanted to fall back into the habit.”
3. She Does Deadbugs
Gray shared this video on Instagram of herself doing a deadbug exercise. She captioned it, “This is major progress. This exercise is a #deadbug that is weighted and is cross body. My body isn't just feeling good for #postpartum; it is getting #strong and able. Parts of my body are moving and feeling less pain than I can remember in years like 10 years. Spending a year+ growing these humans gave my fingers🤞 and hands time to recover. I feel gratitude for the time off the mat to let the body recover. Training for quads is tough on the body. I am still getting stronger in many areas and pregnancy & birth have their own challenges but I am cleared to compete. I'm going to be ready soon.”
4. She Wants To Inspire Others
In her Sports Illustrated interview, Gray talked about wanting to inspire young women out there. “It’s great to discover new heights, but at the same time I just want that for the younger generation. I don’t want those girls falling short and having that extra spirit being for fight for something. I think that can inspire those girls to work harder in their classes and practices. Everything they do. Their eating habits, everything. That extra little bit of effort over a 10-year period can be a huge difference for young girls.”
5. She Does Yoga
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In her Sports Illustrated interview, Gray revealed that she likes to practice yoga. According to John Hopkins Medicine, yoga has a lot of health benefits. “Yoga improves strength, balance and flexibility. Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength.”
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