How Oli Sykes Trains for Bring Me The Horizon Shows

Summary

Transformation coach Greg explains how he helps Oliver Sykes and Bring Me the Horizon stay fit and perform through demanding tours. His main principle is to keep the plan simple and sustainable: build a strong health foundation, adapt training to the realities of touring, and avoid setbacks that can undo progress.

Key Strategies and Techniques

• Build the foundation before chasing appearance goals. Prioritize sleep, hydration, nutritious food, everyday movement, and recovery. Greg argues that physique changes are more reliable when these habits are in place.
• Favor consistency over all-out intensity. Create a routine that can withstand busy periods, travel, and limited equipment rather than relying on an extreme plan.
• Use a simple, adaptable training structure.
  • Make progressive-overload strength training the core of the program.
  • Add mobility work, such as hip and ankle warm-ups, and occasional metabolic conditioning (Metcon) to support fitness and work capacity.
  • Avoid piling on extra workouts and activities unless they suit the person and support their goals.
  • On tour, maintain training frequency where possible, but reduce intensity and avoid regularly reaching failure.
• Adjust the plan to the tour. Touring often means less sleep, less time, limited gym access, and fewer prepared meals. Greg’s approach is to simplify rather than abandon the basics.
• Set a minimum for difficult days. Aim for some resistance exercise—even a short dumbbell or body-weight session—along with general movement and the best available food choices. Walking can help maintain activity when workouts are impractical.
• Protect recovery and sleep.
  • After a show, allow time to wind down. Showering, changing into comfortable clothes, and relaxing can help.
  • Hydration and electrolytes are part of the band’s routine. Greg also recommends limiting alcohol because it can interfere with sleep.
  • Greg describes keeping a regular wake-up and training routine while touring, and taking short 10–15-minute rest periods with eyes closed when nighttime sleep is limited. He also says he has coffee before a short nap.
• Keep nutrition practical and satisfying. Focus on adequate protein and foods that are nutrient-dense, less processed, and filling. Choose options that fit the person’s schedule, digestion, and lifestyle.
• Fuel performances in liquid form. Greg says the band’s stage drink includes carbohydrate powder, essential amino acids, creatine, and a high-sodium electrolyte product. The band uses this approach to take in fuel during performances without eating a substantial meal immediately beforehand. This is their routine, not a universal prescription.
• For smaller bands, protect three basics: sleep and recovery, daily movement, and food quality. If equipment is unavailable, Greg suggests walking or simple body-weight exercises such as push-ups, squats, lunges, and core work.
• Keep coaching personal and realistic. Greg emphasizes accountability, trust, and plans tailored to someone’s circumstances. His closing advice is to act intentionally without becoming obsessive or overcomplicating the process.

Presenters and Sources

• Greg is the transformation coach interviewed. He discusses his work with Oliver Sykes and Bring Me the Horizon.
• Gym Rock Crew host: The host’s name is not given in the subtitles.
• Oliver (Oli) Sykes and Bring Me the Horizon are the people discussed, not the interview presenters.