Neeraj Chopra’s Workout: The Golden Boy’s Fitness Regime

Neeraj Chopra’s Workout Routine

Neeraj Chopra’s workout routine has been a topic of interest for many fitness enthusiasts and aspiring athletes. As the golden boy of Indian athletics, Neeraj’s training methods and dedication to fitness have been instrumental in his success.

Strength Training and Core Exercises

Neeraj Chopra’s workout routine is a blend of strength training, core exercises, and specific drills designed to improve his javelin throw. His training regimen, devised by his coach Klaus Bartonietz, focuses on building both upper and lower body strength, fine-tuning specific joints and muscle groups according to his style of throwing.

Heavy Weights and Medicine Balls

A significant part of Neeraj Chopra’s workout involves working with medicine balls. He spends a considerable amount of time in the gym doing strength training to ensure that his arms and elbows are in the best shape possible. Cable pull exercises are crucial as they strengthen the shoulders, elbows, and muscles of the arm.

Tailor-made Exercises

Neeraj Chopra’s workout also includes exercises tailor-made for him. One such exercise involves him standing tall with his arms raised above his head, holding a weighted ball. He then starts kneeling gradually and when he is inches from the ground, he starts bending backwards holding the heavy ball. This exercise helps with both strength and flexibility – two essential components for javelin throwers.

Sprint Speed and Daily Gym Sessions

To improve his sprint speed, Neeraj does leg raises with a focus on the hamstring. Exercises like squats, snatch, weighted lunges, and time circuits are also a part of Neeraj Chopra’s workout daily gym sessions.

Tabata Workout

Another key aspect of Neeraj Chopra’s workout is the Tabata workout. This high-intensity interval workout is known to be Neeraj’s favourite because of the abdomen and core workout it provides. The routine involves a 20-second high-intensity exercise followed by 10-15 seconds of rest.

Post-workout Recovery

Post-workout recovery is also a crucial part of Neeraj Chopra’s workout routine. He opts for hot water baths and prioritizes sleep to ensure his muscles relax and recover fast.

Diet and Nutrition

Neeraj Chopra’s workout routine is not just about physical training. It’s also about maintaining a healthy diet. For an activity sport like javelin, a slightly higher body fat percentage is recommended than usual which gives the athlete more energy and explosive power. Neeraj aims to keep his body fat percentage at 10%. His diet is quite high in fruits and protein, the macronutrients that support muscle growth and maintain a healthy level of body fat.

Conclusion

In conclusion, Neeraj Chopra’s workout routine is a testament to his dedication and commitment to his sport. It’s a blend of strength training, core exercises, specific drills, and a healthy diet. But more than the specifics of his workout routine, it’s his work ethic and dedication that sets him apart. As his long-term physio, Ishaan Marwaha, puts it, “He is over-enthusiastic in training. Whatever is asked of him, he always goes above and beyond. That makes him different from other athletes, you need that dedication level.”