The making of Murray: 速度(を上げる） of a （短距離で）速く走る人 and the strength of a rugby player

By Jez Green

Published: 22:45 BST, 11 September 2012 | Updated: 22:45 BST, 11 September 2012

Jez Green, Andy Murray's fitness coach, 会談 Sportsmail through the 団体／死体 of the US Open 支持する／優勝者.

One of the things that stand out is his total dedication. He （機の）カム to me six years ago when he realised this was an area he needed to work on and from the first day he was 用意が出来ている to do anything I asked.

基本的に he has got the stamina of a middle distance 走者, 800-1500metres, and the 速度(を上げる） of a （短距離で）速く走る人.

支持する／優勝者: Andy Murray's training 政権 is 堅い, but the results are （疑いを）晴らす to see

His 100m time would be around 11sec, which does not stand out that much but it is his 速度(を上げる） over 20m that is exceptional. He is able to take incredibly quick steps.

His 400m would be around 55sec; we used to do a lot of repetitions of those but have stopped now.

He is also prodigiously strong, with the 能力 の近くに to that of a rugby player in the gym even though he is a tennis player and cannot be that bulky.

He is a ridiculously natural 競技者 and, when you 連合させる that with the work ethic he has, you come up with s omething very special.

Jez Green (権利), Murray's fitness coach, tells Sportsmail about the US Open 支持する／優勝者's build and schedule

I've been doing this for 18 years and I have never come across anyone like him.

I've always 設立する him 広大な／多数の／重要な fun away from the tennis 法廷，裁判所 or the gym, but then 絶対 committed to the 商売／仕事 of winning and competing.

I think what people 行方不明になる about him is the day-to-day discipline and sacrifice, always eating the 権利 thing, sleeping for the 権利 量 of time.

I suppose as an 競技者 you could call him the 完全にする 一括.

So what is Murray made of?

Chest and Shoulders

Murray's strength-to-負わせる 割合 means that, にもかかわらず having almost no 本体，大部分／ばら積みの on his でっちあげる，人を罪に陥れる - so he can 生き残る five-hour マラソン matches - he can still （法廷の）裁判 圧力（をかける） like a rugby player.

He has put on 9lb of muscle since working with Jez Green. One of his favourite (or hated) 決まりきった仕事s is 負わせるd chin-ups, where he 完全にするs 始める，決めるs of chin-ups with a 20kg 負わせる strapped around his waist.

It not only builds his chest and shoulders but 作品 his 復部のs, too.

肺s

肺-燃やすing work is the 重要な to Murray's stamina.

One of the most 重要な 演習s introduced by Green is a 決まりきった仕事 that 含むs 20 sprints over 100metres - with one run every minute.

When he started working with Murray he used to make him run 10 連続した 400m with only 85 seconds 残り／休憩（する）.

'This 改善するs lactic 酸性の 除去, so you can run faster for longer,' says Green. It is exhausting work. (He runs a mile just to warm 負かす／撃墜する!)

肺-破産した／（警察が）手入れするing: Murray's 政権 has 補助装置d his 開発 under Green's 監督

脚s

によれば Green, Murray's 100m time is だいたい 11sec and his 400m around 55sec, but it is his 速度(を上げる） over short distances around t he 法廷，裁判所 that is exceptional - which is why his ability to reach 発射s and 回復する in 決起大会／結集させるs is such a 武器.

His footwork is so good because he is able to take incredibly quick steps. Green is also 責任がある the 変形 in Laura Robson's fitness and footwork that has seen her excel this summer.

栄養

Murray always eats within 30 minutes of coming off 法廷，裁判所 to help his 団体／死体 回復する.

He will eat six meals a day, usually starting with a protein shake, yoghurt and bagel with peanut butter.

He eats a lot of sushi - famously 消費するing 42 pieces in a 選び出す／独身 sitting - as it's rich in protein and low in fat.

Alcohol is banned, as are 過程d foods and sugar, but Murray is teetotal anyway.

He does, however, 消費する about six litres of water a day.

Nutritious: Murray eats six times a day to keep his 団体／死体 in 最高の，を越す 条件 and to 補助装置 with its 回復 time

The Schedule

Out of season, Murray spends a month at a boot （軍の）野営地，陣営, training for six hours a day, often running the long beaches of Miami 同様に as sprinting and upper-団体／死体 work.

During the long season his training schedule will be 分裂（する） into two - during tournaments and in-between 競争s.

Blowing hot and 冷淡な...

After every 開会／開廷／会期 he will 耐える 10 minutes in an ice bath with water 始める，決める to 10C.

Some days he will also do bikram yoga, with 演習s carried out in a sauna-like room 始める，決める at 43C.

Murray says: 'It's insane how hot it is in there and you've got to 持つ／拘留する your position. You sweat so much and you feel you're going to faint.'