Netflix and mac ‘n’ cheese is all part of the process for taekwondo star Caden Cunningham.
The 20-year-old is fixated on making his Olympic debut at Paris 2024 and understands the importance of a well-planned training programme in order to achieve his dream.
One of the only British heavyweights competing in the +80/+87kg category, there is no upper or lower weight limit that Cunningham has to focus on meeting, meaning preparation is solely focused on equipping him to go up against the biggest opponents possible.
A typical week consists of between 12 and 14 separate sessions, all specifically tailored to meet Cunningham’s individual needs by the support staff at GB Taekwondo’s base on the east side of Manchester.
Nobody does Mondays like @CadenCunn1ngham 💪🏾#Taekwondo pic.twitter.com/igwffe1qCp
— GB Taekwondo 🇬🇧 (@GBTaekwondo) October 12, 2020
But while much of his daily routine is shaped by cutting edge sports science, there is still plenty of room for his own voice, as well as some home comforts.
“We set a programme for the week, and that is tailored to what my body can handle, pushing it to a point where it’s not too much but not average either,” he explained.
“It’s a plan specific to me based on testing scores and how my body has reacted in the past to get the best out of my body.
“A common day for me would consist of some kicking in the morning, then I will go into a conditioning session on the assault bike to work on anaerobic power, and then I will go into a lower body session in the afternoon focusing on getting strong and explosive.
“I am very vocal with my coaches and support staff, as they are with me. We have meetings booked in to go through everything and talk about it, we do testing to highlight bits that I am weak in if I can’t find a way to verbalise it myself.
“We come together, have a chat and once it’s understood what needs to be done, we might adapt the training plan.”
"It’s just about maintaining a weight that’s best for me"
While a lack of weight limits might encourage Cunningham to bulk up as much as possible, but taekwondo is as much about being quick and nimble as it is big and strong.
To help strike the right balance, the taekwondo team work with a nutritionist to ensure they are fuelling properly, something Cunningham believes underpins all the physical work in the gym and on the mat.
“We have a nutritionist here, where we monitor weight, hydration, how we are feeling through a session, but I don’t have to make weight, it’s just about getting my body optimal,” he added.
“It takes the stress out that I see some of my teammates go through which I am glad about. I am naturally a big guy, a natural heavyweight so it’s a blessing that I don’t have to stress about losing weight. It’s just about maintaining a weight that’s best for me.
“I like to keep my fat levels low, whatever my weight falls to, as long as I am doing all the other things right and fuelling well. That is the key thing, making sure I am ready for a day of training.
“I don’t eat anything too specific; leading up to a competition I just won’t have many takeaways or rubbish, I try to eat cleaner and full big meals that make me feel full. I love anything where I can mix mac and cheese into it, but anything really; I just like food!”
"Taekwondo is not a game where if you are strong you win"
Work in the gym and eating right are the foundations on which any athlete builds their medal bid, but Cunningham is also taking inspiration from some of the very best Brits in the business.
There are not many heavyweights in Britain to spar with so sparring has not been the key factor of my progression. I like to spar with Bianca Cook, she is always good to work with; she kicks hard, she is fast, and I love her work ethic, so I enjoy sparring with her.
“Regardless of how the sparring goes, the main thing I have taken from Bianca is her mentality. It’s something that regardless of her medals, that what I look up to her for. I aspire to have all her medals and more, but the harder thing is to get that mentality that leads to those medals.
“Everything else is irrelevant without the mindset. I have seen some of the best athletes in the world, physically, tactically lose their head in a fight or before a competition and it shows, they lose – it’s as simple as that.
“Taekwondo is not a game where if you are strong you win, it’s a game of points, you need everything. Without your mindset you can’t piece it together. It has helped me win fights with a very simple game because I have had the right mindset going into it.”
"Showing clips to my family is nice"
And a packed working week means rest is the final component of Cunningham’s carefully planned routine.
“During the training week I just sit in bed, watch Netflix,” he added. “I am a lazy athlete! I work hard in training but outside of that I enjoy my downtime chilling.
“I have got a big family back home in Huddersfield, so I go to watch my nephews play football most weekends to support them. I have got a million family members so each week I try and see a different portion.
“Regardless of how I feel after a comp, showing clips to my family is nice because it is something they have seen me do my whole life, from such a young age. It’s nice to show them I am getting something out of it.”
Sportsbeat 2023