Want a body like a Ninja Warrior? Fred Dorrington and Tom O’Halloran spill their diet and training secrets

WANT a rig like an Australian Ninja Warrior? Grand final stars Fred Dorrington and Tom O’Halloran reveal the diet and workout plans they used to get their bods.

THEY’VE got bodies most of us could only dream of, but two of the fittest Australian Ninja Warrior finalists say their physiques aren’t unattainable.

Grand final stars Tom O’Halloran and Fred Dorrington reckon getting a great-looking body doesn’t have to involve strict diets and endless hours at the gym.

They’ve given an exclusive insight into the food and regimens that resulted in their impressive rigs.

Ninja Warrior contestant Tom O'Halloran, 24, rope access technician, NSW

Tom O’Halloran, 24

What I eat:

I’ve been eating a mainly vegetarian diet lately. It’s really yummy and if you do it right you don’t miss meat.

I eat plenty of veggies — fresh, roasted. Or I might make a massive veggie sandwich or a chickpea curry.

But I like to treat myself as well. I love pizza and my partner makes a mean lasagne.

I also have a weakness for desserts, and admit I can be a bit of a crazy sweet tooth!
But if you keep that stuff as sometimes food, I don’t think there’s any harm in it.

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Ninja Warrior Tom O'Halloran Picture: Supplied / Nine

How I train:

I get up at 3:45am to get in an hour or so of training before work. It can be a struggle to get out of bed sometimes, but it’s always worth it.

I live in the Blue Mountains, NSW, so outdoor climbing is very accessible to me.

I try to climb as much as I possibly can outside and challenge myself with climbs that feel too hard for me in the beginning.

If I can’t get outside, I’ll train indoors at the local climbing gym.

Finger strength is very important for climbing, so I spend a lot of time hanging off my pinky fingers. It must look pretty funny to people who don’t know why I’m doing it.

Fred Dorrington avoids sugar and junk food. Picture: Jason O'Brien

Fred Dorrington, 27

What I eat:

It probably sounds cliche but I eat a balanced diet, low in sugar.

I eat very little high-calorie foods like chocolate, lollies and desserts, and barely ever eat junk food.

I eat a small amount of meat and consume protein mostly from nuts, fish, beans and yoghurt. And I don’t take protein supplements or shakes.

Breakfast is a high fibre, low sugar cereal, like Weetbix, oats or bran. Lunch is usually a sandwich, carrots with hummus, and fruits and nuts with yoghurt.

Dinner is fajitas or pasta and I usually have a Berocca before bed to prepare for the next day.

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Fred Dorrington does a variety of training including running, yoga and climbing Picture: Jason O'Brien

How I train:

I run most days for 20 minutes after work, and I focus on one aspect of training per day — core, legs/balance or upper body. I do a lot of climbing training and in the past year I’ve focused on power endurance through Bouldering.

I do Yoga a couple of times a week for physical flexibility, conditioning and mental relaxation.

Weekends are downtime with no set training — I’m usually out climbing.

Originally published as Want a body like a Ninja Warrior? Fred Dorrington and Tom O’Halloran spill their diet and training secrets