The making of Murray: Speed of a sprinter and the strength of a rugby player

Jez Green, Andy Murray's fitness coach, talks Sportsmail through the body of the US Open champion.



One of the things that stand out is his total dedication. He came to me six years ago when he realised this was an area he needed to work on and from the first day he was prepared to do anything I asked.

Basically he has got the stamina of a middle distance runner, 800-1500metres, and the speed of a sprinter.

Champion: Andy Murray's training regime is tough, but the results are clear to see

His 100m time would be around 11sec, which does not stand out that much but it is his speed 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 capability close 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 athlete and, when you combine that with the work ethic he has, you come up with something very special.

Jez Green (right), Murray's fitness coach, tells Sportsmail about the US Open champion's build and schedule

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

I've always found him great fun away from the tennis court or the gym, but then absolutely committed to the business of winning and competing.

I think what people miss about him is the day-to-day discipline and sacrifice, always eating the right thing, sleeping for the right amount of time.

I suppose as an athlete you could call him the complete package.

So what is Murray made of?

Chest and Shoulders

Murray's strength-to-weight ratio means that, despite having almost no bulk on his frame - so he can survive five-hour marathon matches - he can still bench press like a rugby player.

He has put on 9lb of muscle since working with Jez Green. One of his favourite (or hated) routines is weighted chin-ups, where he completes sets of chin-ups with a 20kg weight strapped around his waist.

It not only builds his chest and shoulders but works his abdominals, too.

Lungs



Lung-burning work is the key to Murray's stamina.

One of the most significant drills introduced by Green is a routine that includes 20 sprints over 100metres - with one run every minute.



When he started working with Murray he used to make him run 10 consecutive 400m with only 85 seconds rest.



'This improves lactic acid removal, so you can run faster for longer,' says Green. It is exhausting work. (He runs a mile just to warm down!)

Lung-busting: Murray's regime has assisted his development under Green's supervision

Legs

According to Green, Murray's 100m time is approximately 11sec and his 400m around 55sec, but it is his speed over short distances around the court that is exceptional - which is why his ability to reach shots and recover in rallies is such a weapon.

His footwork is so good because he is able to take incredibly quick steps. Green is also responsible for the transformation in Laura Robson's fitness and footwork that has seen her excel this summer.

Nutrition



Murray always eats within 30 minutes of coming off court to help his body recover.

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 consuming 42 pieces in a single sitting - as it's rich in protein and low in fat.

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



He does, however, consume about six litres of water a day.



Nutritious: Murray eats six times a day to keep his body in top condition and to assist with its recovery time

The Schedule

Out of season, Murray spends a month at a boot camp, training for six hours a day, often running the long beaches of Miami as well as sprinting and upper-body work.



During the long season his training schedule will be split into two - during tournaments and in-between competitions.



Blowing hot and cold...

After every session he will endure 10 minutes in an ice bath with water set to 10C.



Some days he will also do bikram yoga, with exercises carried out in a sauna-like room set at 43C.



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





