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Liam Irons


Vital Statistics Current
Age 25
Height 5'8
Weight 71kg
Body-Fat 7.2%

Meet Liam Irons – a young Paralympic football player with cerebral palsy, who is currently in Rio representing Great Britain.

Suffering with Grade 7 cerebral palsy that mainly affects his right arm, this makes playing the beautiful game rather difficult – especially when it comes to running and throw-ins

But Liam has refused to let that stop him from achieving his dreams, setting a really amazing example by triumphing in the face of adversity!

He wants to show budding athletes that anyone can achieve their dreams no matter what their condition. Just before he jetted off, we got a chance to speak with him.

Liam  Irons

Weekly Training Plan:

Monday Tuesday Wednesday
Strength and conditioning session with a personal trainer for 2 hours.
6 a side football in the evening for 1 hour
Gym session for 2 hours (upper body – chest)
Football training for my Saturday team, 1 hour 30 mins
Gym session for 2 hours (upper body – back and arms)
Fitness boot camp in the evening for 1 hour
Thursday Friday Saturday
Gym session for 2 hours (upper body – shoulders)
Football training for my Saturday team, 1 hour 30 mins
Strength and conditioning session with a personal trainer for 2 hours Gym session for 2 hours (upper body – chest)
Football match if in season.
Sunday
Football match if in season, if not in season then rest day

Meal Plan:

  • Monday

    Monday:

    • Breakfast – 5:15am – oats with blueberry’s and peanut butter
    • Snack – 8am – can of tuna
    • Lunch – 11am – chicken, rice, vegetables
    • Snack – 3pm – nuts
    • Dinner – 6pm – red meat, potatoes, vegetables
    • Snack – 9pm – natural fat free yoghurt with peanut butter
  • Tuesday

    Tuesday:

    • Breakfast – 5:15am – oats with blueberry’s and peanut butter
    • Snack – 8am – beef jerky from muscle food
    • Lunch – 11am – tuna, pasta and vegetables
    • Snack – 3pm – nuts
    • Dinner – 6pm – chicken, sweet potato, vegetables
    • Snack – 9pm – natural fat free yoghurt with peanut butter
  • Wednesday

    Wednesday:

    • Breakfast – 5:15am – oats with blueberry’s and peanut butter
    • Snack – 8am – can of tuna
    • Lunch – 11am – red meat, rice, vegetables
    • Snack – 3pm – beef jerky from muscle food
    • Dinner – 6pm – tuna, pasta, vegetables
    • Snack – 9pm – natural fat free yoghurt with peanut butter
  • Thursday

    Thursday:

    • Breakfast – 5:15am – oats with blueberry’s and peanut butter
    • Snack – 8am – nuts
    • Lunch – 11am – tuna, sweet potato, vegetables
    • Snack – 3pm – beef jerky from Musclefood
    • Dinner – 6pm – chicken, pasta, vegetables
    • Snack – 9pm – natural fat free yoghurt with peanut butter
  • Friday

    Friday:

    • Breakfast – 5:15am – oats with blueberry’s and peanut butter
    • Snack – 8am – tuna
    • Lunch – 11am – chicken, rice, vegetables
    • Snack – 3pm - beef jerky from Musclefood
    • Dinner – 6pm – red meat, sweet potato, vegetables
    • Snack – 9pm – natural fat free yoghurt with peanut butter
  • Saturday

    Saturday:

    • Breakfast – 8am – liquid egg white omelette
    • Lunch before football – chicken, pasta, vegetables
    • Dinner – 7pm – cheat meal
    • Snack – 9pm – natural fat free yoghurt with peanut butter
  • Sunday

    Sunday:

    • Breakfast – 8am – liquid egg white scrambled egg on toast
    • Lunch – 2pm – family roast dinner
    • Dinner – 6pm – chicken and rice
    • Snack – 9pm – natural fat free yoghurt with peanut butter

"Not being able to take supplements due to the rules and regulations of the games, it's vitally important I get all the nutrition from my food which is why I am a regular customer of muscle food!"


Dave Atwood

Hi Liam – thanks for taking the time to talk to us, and MASSIVE congratulations for being picked for Team GB at the Paralympics! How does it feel to represent your country in such a prestigious competition?

Hi, thank you! It’s obviously a massive honor to represent Great Britain. It’s a big achievement in my life as I’ve always enjoyed playing football, so to do it for such a big event is a massive privilege.

Liam Biceps

Can you tell me a bit about your sporting history?

I started playing football when I was 5 years old, coming from a footballing family with 3 brothers who are all very active. I played all through my school years, then started playing for a local Saturday team at a high level, who I still play for now.

And how did you get into the sport of 7-a-side football?

I have always played small 7 a side tournaments and on Monday evenings with my friends - but it wasn’t until the Paralympics that I got into 7-a-side football properly.

What has been your biggest accomplishment so far - Rio not included of course - and why?

Footballing wise it was winning the league cup for two seasons running, which no team in my league has ever done.

Tell me about the time you were scouted whilst playing for a local Saturday team. How did that feel?

Basically, I was playing football on a normal Saturday. The assistant manager of the opposing team had Cerebral Palsy, he approached me after the game and asked if I had ever thought about getting in contact with The FA to represent England.

Liam Legs

At this point I didn’t even realise there was a CP England Squad. From there I was introduced to Jeff Davis, who then invited me to a training camp at St Georges Park. It was so surreal at first, as I had never experienced anything like this before.

Now let's go into your fitness regime - what is your favourite exercise out of your training plan?

I really enjoy my strength and conditioning sessions, which the FA has kindly set up for me twice a week to keep my fitness up and prevent injury.

And what is the one you loathe the most?

Cerebral Palsy mostly affects my right arm, so doing chest exercises can sometimes be challenging as I don’t have the strength in both arms.

What is more important to a football player - cardio or strength? And why?

I find it is important to have both, because you need the strength to sprint away from players on the pitch and hold the ball up, to give you that extra yard on the pitch.

But it is also equally important that you can maintain it the full distance.

What's your favourite music to listen to while working out/practicing?

Up tempo, house and abit of grime when I’m training. My favourite track to train to is Rick Ross – Hustlin’.

Liam Shoulders

Who are your most inspirational figures that keep you going? And why?

Being a huge Liverpool fan, I have always looked up to Steven Gerrard because he is a model professional on and off the pitch.

My team mates inspire me by giving me determination on the football pitch.

Now onto diet - I've heard you're quite the Muscle Food fanatic! What are your favourites?

My favourites by far are the Hache steaks, which I get every time I place an order. I also like the variety of different meats and have previously tried Kangaroo!

Liam Diets

What are the most important tips people can take a way when it comes to the diet of a footballer?

Simple tips really… Because you are training at a high level of intensity quite regularly it is very important to replenish your body with a good number of carbs and protein in each meal. Also stay hydrated!

Is your eating plan the same throughout the year, or does it change with the seasons?

Yeah I tend to try and stay lean throughout the year, but I’m stricter in the summer months.

Finally, some general questions - I see you're active on twitter, particularly loving the Superhuman advertising of the Paralympics on Channel 4 (we do too)! From the position of a Paralympian, how much does seeing something like this inspire you?

I think it’s amazing what some of the athletes are capable of doing, despite their disabilities

Meeting them at the Team GB launch was very inspiring as I’m new to the Paralympic set up.

Liam Diets

Have you ever faced adversity because of your condition? How have you overcome it?

Playing at a decent level of football on a Saturday, it sometimes can get heated on the pitch and at times I have been singled out because of my disability. I do shrug comments off because I know I am equally as good if I’m playing at the same level as an able bodied person.

What would you say to other people like yourself who want to get up and play sport just as well as you do?

I would say to anyone with a disability - don’t let it hold you back and don’t think just because you have a disability you can’t make it to be the best in a particular sport.

Finally, what are your big plans for the future?

My big plans are to do as well as I can in Rio and next year represent England in my first major tournament in Argentina.

And how confident are you about this year's Paralympic games?

With the squad we have I am confident we can compete with any side in Rio, and we all look forward to giving the best teams in the world a competitive game!

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