Allison Schmitt Workout Routine and Diet Plan

Allison Rodgers Schmitt (born June 7, 1990) is an American competitive swimmer who specializes in freestyle events. Having competed in the Olympics four times and winning ten Olympic medals, she is a seasoned Olympian. Schmitt won a bronze medal in her Olympic debut when she was a part of the 4×200-meter freestyle relay at the 2008 Summer Olympics in Beijing.  After four years, she won a total of five medals, three of them gold, in the 200-meter freestyle (a new Olympic record was set by her), in the 4×200-meter freestyle relay, and in the 4×100-meter medley relay (in which a new world record was set); and she also won a silver medal in the 400-meter freestyle and a bronze medal in the 4 × 100-meter freestyle relay at the 2012 Summer Olympics in London.

Allison Schmitt

Schmitt won two medals at the 2016 Summer Olympics, a gold medal in the 4*200-meter freestyle relay and a silver medal in the 4*100 freestyle relay. She served as captain of the US Olympic swim team for the first time at this Olympics. During the 2020 Summer Olympics, Schmidt was the only US Olympian to have toiled as captain a second time. During the 2020 Summer Olympics, Schmitt won a bronze medal in the preliminaries of the 4×100-meter freestyle relay, and a silver medal in the final of the four-person 4×200 meter freestyle relay.At major international competitions, Schmitt has won twenty-five medals: thirteen gold medals, nine silver medals, and three bronze medals. This includes the Summer Olympics, the FINA World Championships, the Pan Pacific Championships, and the Pan American Games. As a college student at the University of Georgia, she earned four National Collegiate Athletic Association (NCAA) swimming titles, including the 200- and 500-yard freestyle. In 2013, she played for the Georgia Bulldogs team that won the NCAA Division I Women’s team championship. During the 2012 season, Schmitt won SwimSwam’s Swammy Award as Female Swimmer of the Year.

In this article, we will talk all about what Allison Schmitt does in her day which includes the training schedule to how she was able to handle herself mentally and physically during the Olympics and other major events. This article would also focus on her diet plan and the nutrients and supplements that she takes.

Allison Schmitt Statistics

  • Birth Year: 1990 (age 31)
  • Birth Date: June 7
  • Height: 6 ft 1 in (185 cm)
  • Weight: 165 lb (75 kg)

Allison Schmitt Awards and Achievements

Event 1st 2nd 3rd
Summer Olympics 4 3 3
World Championships (LC) 1 4 0
World Championships (SC) 3 0 0
Pan Pacific Championships 2 1 0
Pan American Games 3 1 0
Total 13 9 3
Olympic Games
Gold medal – first place 2012 London 200 m freestyle
Gold medal – first place 2012 London 4×200 m freestyle
Gold medal – first place 2012 London 4×100 m medley
Gold medal – first place 2016 Rio de Janeiro 4×200 m freestyle
Silver medal – second place 2012 London 400 m freestyle
Silver medal – second place 2016 Rio de Janeiro 4×100 m freestyle
Silver medal – second place 2020 Tokyo 4×200 m freestyle
Bronze medal – third place 2008 Beijing 4×200 m freestyle
Bronze medal – third place 2012 London 4×100 m freestyle
Bronze medal – third place 2020 Tokyo 4×100 m freestyle
World Championships (LC)
Gold medal – first place 2011 Shanghai 4×200 m freestyle
Silver medal – second place 2009 Rome 200 m freestyle
Silver medal – second place 2009 Rome 4×200 m freestyle
Silver medal – second place 2019 Gwangju 4×100 m freestyle
Silver medal – second place 2019 Gwangju 4×200 m freestyle
World Championships (SC)
Gold medal – first place 2012 Istanbul 200 m freestyle
Gold medal – first place 2012 Istanbul 4×100 m freestyle
Gold medal – first place 2012 Istanbul 4×200 m freestyle
Pan Pacific Championships
Gold medal – first place 2010 Irvine 200 m freestyle
Gold medal – first place 2010 Irvine 4×200 m freestyle
Silver medal – second place 2018 Tokyo 4×200 m freestyle
Pan American Games
Gold medal – first place 2015 Toronto 200 m freestyle
Gold medal – first place 2015 Toronto 4×100 m medley
Gold medal – first place 2015 Toronto 4×200 m freestyle
Silver medal – second place 2015 Toronto 4×100 m freestyle

Allison Schmitt

Allison Schmitt Workout Routine

Her training schedule comprises 20 hours a week for practice. In addition to swimming practice first thing in the morning and again in the afternoon, she does doubles on Mondays, Tuesdays, and Fridays. On each of these days, she contributes three hours in the pool. Her Wednesday routine consists of a light swim. Every Thursday and Saturday, she spends up to two hours in the water.

Additionally, she lifts for one hour on Mondays, Wednesdays, and Fridays. During every session, stretches for ankles and quads are performed. Afterward, she will complete a second warm-up focused on activation, which may include dead squats, hangs on a pull-up bar, or exercises for shoulder durability. She will prepare her muscles by lying on her side and doing lateral raises with a weight.

Allison Schmitt

When that has been completed, she will get on with my major lifts. She makes sure to work all of the shoulders, the core, and the legs in every strength workout, as they are all crucial to swimming. Since she is a sprinter, she mostly does powerlifting to improve her explosiveness. Besides heavy barbell squats, she enjoys cleans and jerks very much, as well. Rather than filling out too much muscle, she completes five to six sets of only two repetitions each to avoid bulking up. Super setting those exercises with plyometric workouts like high jumps and medicine ball throws is her standard method.

In order to wear her Nike Romaleos while traveling, she always carries them when she travels because she contributes so much time in the weight room. Her ankles are steadied with a bit of heel, especially during squats, because the shoes are light and have a bit of a heel. The upper-body exercises she often does incorporate landmine presses (3 sets of 6 reps per arm), kettlebell presses on the floor (3 sets of 5 reps), and cable pulls that simulate swimming strokes (3 sets of 10 reps). During the week, she rests on Sundays. It is time to take a break after all that.

On Sundays, She usually gets a massage since she is off work. This lets her muscles extricate up so she’s ready to work out the following week. Her own NormaTec machine, which she uses about 3 times a week, belongs to her. She has a bad habit of checking social media right before going to bed. There’s still a lot of work to be done on her sleeping practices.

That was all about the fitness routine that Allison Schmitt followed which was quite an aggressive one. She also follows some tips to keep herself sane during major competitions. Take a look head.

Allison Schmitt Mental Health and Olympics 2021

Assume that you’ve loved swimming for more than 15 years, yet each time you hop into the pool, it leaves you feeling disappointed and unenterprising to keep doing it. A devastating feeling almost dominates the feeling. In the weeks following the 2012 London Olympics, Allison Schmitt was thinking about those things during training.

The way things are now isn’t always the way they have been. Despite Schmitt’s busy agenda, she believes swimming is a lifestyle, not a chore. Swimming did not seem to be a burden to her even when she was stressed. Rather than seeing it as a chore, she thought it was amusing.

Allison Schmitt
“It’s what keeps me going,” she stated. Schmitt preserves a positive attitude both on and off the pool deck. Instead of being the owner, she favors becoming a happy person. “Laugh it off” is her go-to coping pattern. Schmitt’s coach at the University of Georgia from 2005-2013, Jack Bauerle, apprehends her well. His description of her is that she is a giver. “Sometimes, she puts her feelings on the back burner so that she could help others,” Bauerle told.

Road to the Olympics

Schmitt began her swimming career when she was nine years old, a career that would bring her eight Olympic medals. As “the kid that wanted to [play] every sport,” the former soccer player, Schmitt, didn’t make the team despite being a good player. To develop her talents and athletic spirit, she decided to devote herself to swimming.

At first, Schmitt was just following her older sister, Kirsten, and wasn’t thrilled to be swimming. The more she made friends on the team, the more she became fond of swimming, and the more important those relationships became to her.

Schmitt has always been disciplined due to her swimming background. Even though her training schedule was chaotic, she still managed to finish her schoolwork and attend classes.

She was astonished when she learned she had made the Olympic team for the Beijing games in 2008. Although she had been referred to as “the slow kid,” she did not feel like she was chosen. She even had a technical breakdown at the training camp, which led to her leaving the team.

She attained confidence from winning a bronze medal during the 4×200 meter freestyle relay and coming close to making the 200-meter freestyle final. While studying psychology at the University of Georgia, she worked as vigorously as she could between 2008 and 2012. During the year leading up to the London Games, she took off from school to equip for the event.

At the 2012 Games, she hauled in three gold medals as a result of her dedication.

Allison Schmitt

The shadows of depression

Schwimmer Paul Schmitt reached her peak at the 2012 Olympics in London. After that, depression started to take hold. She became irritated at small problems and became crotchety. On the day of training, she was pissed off because she didn’t have her preferred sports drink, thinking, “This is the worst day ever.” It became increasingly stressful for her to stay awake. It was as if she felt she was a disappointment when she entered the pool, rather than feeling motivated.

The other’s recognition was not what Schmitt wanted. She was only bothered by her team’s success and wanted to do her best as a teammate to make that happen.

“Allison is the last person you would think that will get depressed,” answered Bob Bowman, Schmitt’s coach since 2006. “She just has a bubbly, happy, and smiling personality.” Upon receiving a phone call from a crying, irate Schmitt after the London Games, he knew something was wrong.

Additionally, her performance in the pool hinted at what was going on. “The spirit wasn’t there,” remarked Bauerle, Schmitt’s Georgia swimming coach. “You could just see the difference sometimes.” The Olympic blues, according to Bauerle, were just a passing phase. However, for Schmitt, the blues lasted way too long.

Despite her struggles, she kept them hidden from friends and family. Nevertheless, her surrogate brother and fellow Olympic swimmer Michael Phelps wasn’t fooled by the hidden pains.

When Schmitt was at the breaking point in January 2015, she was at a loss for words. Whenever she would jump in the water, she would think, “oh, my gosh, I can’t do this anymore.”Her anger grew and she became increasingly isolated. Then Phelps reached out, letting Schmitt know that he would be able to help if she needed any assistance. The coaching staff and teammates also stepped up to help her.

Allison Schmitt

Schmitt had watched Phelps struggling with mental health issues and thought that he would be able to push through it, so she could. She started to see a psychologist in January after taking him up on the recommendation. “I started accepted the fact that I wanted to get help,” remarked Schmidt. “It’s OK to feel that way.”

Bringing the darkness of depression to light

Depressive disorders are among the most common mental disorders among Americans, according to the National Institute of Mental Health. The American Psychological Association estimates that 6.7% of US adults experienced depression in 2014.

According to Scott Goldman, a sports psychologist at the University of Michigan, it’s normal for some athletes to feel lost after the Olympics. “You give everything you have to something. When that something ends, it’s significant,” he told. “For a lot of them, this is a roller coaster of excitement. … It’s a difficult transition from ‘I am a swimmer’ to ‘I was a swimmer.’ “

Goldman said that those who deal with post-Olympic blues might find it as challenging as coping with the death of a loved one or the end of a relationship. In the beginning, Schmitt refused to speak about her psychological difficulties. It was unseemly for her to seek advice from a psychologist and she felt shy about discussing it with her family. The only reason Schmitt felt the need to speak out was after her cousin, an athlete named April Bocian, committed suicide in May 2015.
“Especially as athletes, we are taught that if we push through something, we can get through. We use that mentality in sports, and we use that in life,” answered Schmitt. “But life is such a big game. You need a whole army of support and help that you can get.”

Hopefully, by being outspoken about her troubles, she will serve as an inspiration for more people to understand depression’s severity and the significance of seeking help.

With Schmitt’s psychologist, she has become more comfortable expressing and discussing her emotions and thoughts. Her office is her favorite place to go whenever she needs to talk with someone. She’s also thinking of pursuing a master’s degree in social work so she can help people who are suffering from a mental disorder.

 The 2016 Olympics are being held in Rio de Janeiro, where Allison Schmitt is co-captain of the USA swimming team. During the final of the 4X200m freestyle relay, she won gold. It is evident that reforms have taken place. She won gold and silver medals at the Rio Games. Bowman and Bauerle noted that Schmitt presented a much happier and more positive image in Rio.

Bauerle believes that Schmitt’s openness about depression would be helpful to individuals experiencing similar issues, especially athletes and their coaches.

Allison Schmitt

“Going back in time, I wish I had a better hold on her,” stated Bauerle. “She’s giving service for coaches, to make sure that they are more aware. … I think everybody’s radar will be a little better for athletes.”

Psychologist Goldman recommends that sponsors, family members, and friends of athletes understand the postperformance periods as part of the process, recognize warning signs, and contribute honest and appropriate support. Psychological struggles among athletes could often go unnoticed, unlike physical injuries, which are visible in bandages.

According to Goldman, depending on the type of sport, “they might move at a slower pace; they might have trouble getting out of bed; they might have trouble getting engaged in tasks they did well before.”

Rather than centering on their experience with the Olympic Games, Goldman clarifies that the key to building trustworthy relationships and volunteering help is to focus on the Olympians themselves and recognize them as human beings.

Schmitt’s message for others

A few months after the death of Schmitt’s cousin, she talked with the Associated Press about an important lesson she had learned: What people present to the world doesn’t always match what’s going on beneath the surface.

“Things are filtered on Instagram and social media, or even walking around with a smile on your face, and it’s filtering out how you really feel,” she responded. It is especially important to her that athletes, who are prone to holding onto their emotions and being strong-willed, are aware that things do not have to be this way.  “That’s something in the future I would like to work on,” she declared, “to let them know it’s OK not to be OK.”

Allison Schmitt

In the next section, we will discuss bout how she was able to shake off the pressure of being consistent by just following some tips and tricks for her workout routine. Here are some of the tips that she gives.

Allison Schmitt Workout Tips and Tricks

In this section, Allison Schmitt gives out some of the tips and tricks to her fans and followers who want to follow a similar course as her. She gives out simple methods on how to stay on track by following some easy and doable tips. Here is the list of all those tips:

Muscling Through the Monotony

A swimmer who concentrates on one stroke will still do training using a variety of strokes for a healthier workout. By mixing up the workouts, it keeps their muscles engaged and breaks up the monotony of their long workouts. By diversifying the training, participants can stretch their muscles more productively, improve their sport-specific stroke, and increase their overall fitness level.

Climbing a Steep Pyramid

Unlike most female swimmers, Allison Schmitt advocates a fast pace that falls just short of rushing, and she challenges her competitors to practice that over a variety of measures. For instance, you can practice using a pyramid or ladder. Afterward, each athlete will take a 30-second break before completing the next distance of 50, 100, 150, and 200 meters. Following that, they will return to the bottom of the pyramid with a faster speed and less rest. Swimming through this circumstance strengthens the swimmer’s upper aerobic range and enhances their swimming technique.

Swimming Alone is Not Enough

Olympic swimmers like Allison Schmitt also do non-water exercises such as “dryland exercise” in extension to resistance training. In addition to crunches and pushups, Allison Schmitt performed squats using the only bodyweight while preparation. Allison Schmitt fancies doing four 90-minute dryland workouts filled with resistance exercises, medicine ball hoisting, and abdominal exercises.

Allison Schmitt

6 Hours in the Water

Allison Schmitt worked out six hours a day, six days a week during his prime, typically swimming over eight miles per day. Olympic swimmer Allison Schmitt trained with weights, too, to increase her physical endurance. She practices all four competitive strokes during her workouts — butterfly, backstroke, breaststroke, and freestyle — since Allison Schmitt swam the individual medley events — the 200-meter and 400-meter races.

Going Far and Going Fast

During the Olympics, Allison Schmitt specialized in the 200-meter freestyle and the 200-meter individual medley, which don’t inevitably fit into sprinting or endurance categories. She combined swimming with the two types of rounds as a means of warming up. She began each workout with a 3,000-meter lap, accompanied by 800-meter individual medleys, then fast 200-meter freestyles.

Allison Schmitt

That was all about the tips and tricks that Allison Schmitt shares with the fans. In the next section, we would discuss how she feels herself. She takes in enough calories and macros to sustain her rigorous workout routines. Besides this, she also follows some tips and tricks in her diet to be the best version of herself.

Allison Schmitt Diet Plan

The breakfast she usually has is avocado toast with overcooked eggs and Tabasco sauce. There’s no way around it, you’ve got to be excited. Making sure all the major food groups are a portion of her meal plan, she does not drop out on any foods.

When she makes salads for lunch and dinner, she uses Romaine lettuce, cucumbers, tomatoes, kalamata olives, feta cheese, bell peppers, pepperoncini, and Italian dressing. Feta cheese is one of her preferred foods. In addition, she also eats rice and chicken or salmon with potatoes. There’s nothing better than pesto pasta.

Allison Schmitt

Her weight coach says that iron and healthy fats found in steak are good for her performance. She tries to eat steak once a week. The advantages of regularly eating it have been evident since she began doing so. She eats pretty much the same while traveling for competitions as when she is at home. When she is away from home, she likes to dine in an Italian restaurant.

She also devours smoothies frequently. If she doesn’t have anything in her freezer or fridge, she uses whatever she has on hand, usually mango, raspberries, strawberries, and Greek yogurt, and orange juice. Before directing into the pool, she loves snacking on Bear Naked granola and Nature Valley bars. Besides Greek yogurt, she also loves to have avocados and guacamole.

While her meal plan is subject to a lot of changes because she travels a lot, here are some of the most customary foods she eats:

Breakfast: avocado toast with over-medium eggs and a dash of Tabasco

Lunch: salads with Romaine lettuce, cucumbers, tomatoes, kalamata olives, feta cheese, bell peppers, pepperoncini, and Italian dressing

Dinner: chicken and rice or salmon with potatoes/ pesto pasta

Snacks: Whey protein/ protein smoothies/ fruits/ nuts

Even though her diet plan is quite a sufficient one when it comes to providing her with all the nutrients, here are some supplements too that Allison Schmitt takes with eh training as it can get quite tough. In the next section, we would discuss the kinds of supplements she uses and why she uses them.

Allison Schmitt Nutrition and Supplements

Allison Schmitt is huge on taking in supplements but she tries to get her nutritional intake done from foods that he eats. However, because of her intense workout regimen, it is not always possible. Thus here are some of the vitamins and minerals and some supplements that she takes. Take a look:

Chocolate Milk:

Lowfat chocolate milk comprises the right three to one ratio of carbs to protein that has been scientifically confirmed to replenish muscles. You will be able to restore muscle function instantly and your body will be able to replenish what it has lost – such as the fluids and significant nutrients lost due to sweating. The high-quality protein in low-fat chocolate milk helps after strenuous exercise to repair and rebuild muscles. According to research, consuming chocolate milk post-workout can assist athletes in tone and reshape their bodies.

Allison Schmitt

Vitamin D:

Minerals such as calcium and phosphorus that are found in the body are controlled by vitamin D. In addition, it also plays a significant role in preserving proper bone structure.


Calcium is found in the bones and teeth in the human body to a high percentage of 99%. Besides the blood, calcium can also be found in muscles and other connective tissues. When necessary, calcium in the bones can be discharged into the body in order to raise blood calcium levels. Calcium concentration in the body generally declines with aging because sweat, skin cells, and wastes drive to its release from the body. Additionally, because estrogen levels typically diminish as women age, calcium absorption tends to depreciate. The amount of calcium absorbed by the body varies by race, gender, and age.

Vitamin E:

Antioxidants such as vitamin E guard the body. You may be able to protect your cells from damage with it. It is a naturally transpiring nutrient that appears in many foods. There is also a dietary supplement version of this product. Foods processed with this chemical can sometimes be found in them. Unlike other vitamins, vitamin E is fat-soluble. It means your body stores this energy and uses it according to requirements.

Allison Schmitt

Whey protein:

One of the best sources of high-quality protein in the diet is whey protein, which is extremely crucial in nutritional value. Protein is highly digestible and promptly absorbed compared to other types. If you consolidate whey protein with strength training, it is wonderful for promoting muscle growth and maintenance. Proteins found in whey may help lower blood pressure in people suffering from hypertension. A bioactive peptide called cytokinin is responsible for this. The protein in whey is well known for its ability to supervise blood sugar levels, especially when taken before or with high-carb meals. Diabetes type 2 patients may benefit from this treatment in particular.

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