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Novak Djokovic: A Tennis Champions Diet & Workout Plan

Introduction

“In terms of playing ability, there is nothing to choose between number one and 100. Instead, it’s a question of who believes and who wants it more?”

These are words coming from one of the greatest Tennis players of all time, Novak Djokovic. He is a renowned eighteen-time Grand Slam champion and record-breaker as a six-time world No.1 best tennis player. You already know that he is one hardworking guy.

Before becoming one of the fittest athletes in the world, he has gone through intense training and a highly-disciplined diet.

He is always known as a beast of the game, and Novak’s name is always included in fitness conversations even in today’s sporting scene. Serbia’s star has accomplished it all and it’s not hard to see why many of us would like to emulate what he does.

If you are one of those who aspire and are inspired by how this best tennis player made his way to the top, let’s find out every detail of his workout routine and diet plan.

Who is Novak Djokovic?

Before diving into this best tennis player’s workout routine and diet plan, Novak was born on 22 May 1987 in Yugoslavia (known as Serbia today). He is the son of Srđan and Dijana Đoković. He has two younger brothers, who are also professional tennis players like him.

He started loving the tennis sport at a young age and even began practicing at the age of 4. He has then joined many junior championships, and you best bet that he had won and received awards.

He was a member of the Yugoslav National Team and reached the final round in the 2001 Junior Davis Cup for players aged below 14.

Novak became one of the top 16 players of Europe, even though the situation in Serbia was on the verge of war with many countries at that time. When he reached #1, his name was already buzzing in the global scene.

In 2006, he joined in the quarterfinal at the Grand Slam event and reached the top 40 spots in singles rankings. In the same year, he also reached the fourth round at Wimbledon.

From that year until the present, he constantly bagged many titles and rewards, including the best tennis player in the world, hailed as a beast on court and one of the most talked about names when it comes to fitness and tennis.

Novak Djokovic's Workout Routine

His exercise routine is not something that we can easily follow, let me say that right now. Djokovic is known to change things up as frequently as possible.

Thus, here we are with the shorter form, and more constant parts of his exercise program to give you a glimpse of this champion’s routine.

Novak is practicing a fourteen-hour day training plan. He trains every morning and every evening, raises weights, or runs for quite a long time at a stretch every single day. Yes, you read that right.

He first begins with some light-weight running or sometimes stationary biking until his body starts warming up. Then, he moves into an intense workout schedule.

Here is the detailed exercise he performed during his training:

  • Jumping jacks
  • Walking high knees
  • Walking high kicks
  • Squat thrusts
  • Lunge with aspect bend
  • Reverse lunge with backward reach
  • Low region lunge
  • Inverted hamstring
  • Inchworm

Below, you’ll find a list of what Novak performs for thirty seconds (while pausing for an extra 5-10 seconds)

  • Hamstring roll
  • Glutes roll
  • IT band roll
  • Calf roll
  • Quadriceps and hip flexors roll
  • Lower-back roll
  • Upper-back roll
  • Shoulder blades roll

Novak Djokovic's Detailed Exercise Plan

Stretching

Novak does a complete stretching schedule each time he ventures out on the court. This doesn’t change for even low need matches like charity occasions.

He gets started with some stationary biking or light running until his body feels the heat. After that, he moves into a unique stretching schedule.

He recommends you do 10-20 reps of some activity as a warm-up, without taking a rest in between the exercise. These are walking high kicks, lunge with side bend, jumping jacks, walking high knees, reverse lunge with backward reach, inverted hamstring, inchworm, and low side to side jump.

Muscle Recovery

The World No. 1 uses the best facilities available to aid muscle recuperation. One of these is a masseuse that helps him consistently. Nonetheless, Novak comprehends that this probably won’t be attainable for everybody.

Yoga

Novak Djokovic suggests doing a couple of the premier fundamental yoga stances to help keep free and loosen up either right when a struggle, training meeting, and additionally before you move to bed at the long periods of murkiness. The subsequent stances can extend the majority of your body and help you to loosen up.

Hold each for thirty seconds and physical exertion to a second. and remember to relax.

  • Rabbit (youngster’s posture)
  • Cat
  • Downward canine
  • Cobra

Yoga is an exceptionally pivotal piece of Novak’ training schedule. He always recommends yoga as an approach to loosen up just after an exercise. Indeed, it is a great way for you to wind down after any intense session.

Fitness Egg Pod

This is a so-called diamond in Novak’s entire training that probably won’t be available to you and me. Novak utilizes a $100,000 fitness egg case.

You simply need to put yourself inside the unit, and it will animate an extreme exercise. It adds oxygen-rich platelets to the body. Not just this, it eliminates lactic acid and other byproducts normally made during past exercises.

Overall, it assists your body with stimulating an intense exercise without experiencing fatigue.

Novak Djokovic’s Diet Plan

Initially, Djokovic followed a gluten-free diet plan for about fourteen days and felt quick advantages. He felt lighter, fierier, and rested better than anyone might have expected.

After fourteen days, Djokovic made the eating regimen a permanent lifestyle, and then he immediately felt the benefits it brought.

Within 12 months, he was better, more ready, lively, and intellectually keener. He also stopped eating foods with sugar as much as possible, sticking to vegetables, beans, white meat, fish, organic products, nuts, seeds, chickpeas, lentils, and sound oils.

When he’s out of bed, the first thing he does when he’s out of bed is to drink a tall glass of room-temperature water. A very easy step yet brings you a lot of benefits.

He has quite recently gone eight hours without drinking anything, and his body needs hydration to begin working at its peak.

Here are the lists of food that Novak Djokovic’s intake.

Day One

Breakfast: when he wakes up, Novak drinks lots of water; it has two tablespoons of honey; muesli (and adds an organic, gluten-free rolled oats, pumpkin or sunflower seeds, cranberries, raisins, and almonds)

Mid-morning snack (if he think he needs to eat): he eats a gluten-free bread or crackers that comes with avocado and tuna

During lunch, Novak downs a mixed-greens salad, and it should be a gluten-free pasta primavera (it includes a rice pasta, asparagus, sun-dried tomatoes, summer squash, courgettes, and optional vegan cheese)

Mid-afternoon snack: an apple with cashew butter and melon.

Dinner: a Kale caesar salad (kale, fennel, quinoa, and pine nuts). It comes with a dressing (including anchovies or sardines); minestrone; salmon fillets (skin on) and roasted tomatoes and marinade.

Day Two

Breakfast: still, Novak drinks lots of water first in the morning; then partnered it with two tablespoons of honey. He also eats bananas with cashew butter.

Mid-morning snack (he eats snacks if he thinks it’s needed): He prepares a gluten-free toast with almond butter and honey for snack.

Lunch: a mixed-greens salad, paired with spicy soba noodle salad (adds a gluten-free soba noodles, cashews, red bell pepper, rocket,and basil leaves, and spicy vinaigrette)

Mid-afternoon snack : Novak prefers to eat fruit and nut bars

Dinner: He prepares food like Tuna Nicoise salad ( ingredients: green beans, cannellini beans, rocket, tuna, red pepper, tomatoes, and canned chickpeas), tomato soup, roasted tomatoes

Day Three

Breakfast: As usual, Novak starts his day with drinking lots of water; it comes with two tablespoons of honey and eats a gluten-free oats with cashew butter and bananas; fruit

Mid-morning snack: a home-made hummus (adding a chickpeas and gluten-free soy sauce) with apples/crudités

Lunch: He eats a mixed-greens salad, and paired with gluten-free pasta with power pesto (including rice pasta, walnuts, and basil leaves)

Mid-afternoon snack: Novak eats an avocado with gluten-free crackers

Dinner: He loves to eat a fresh mixed-greens salad with avocado and home-made dressing; partnered with carrot and ginger soup and whole lemon-roasted chicken.

A detailed list of food included in everyday Diet Plan of Novak Djokovic:

Breakfast

  • Coffee or tea
  • Grapefruit
  • Gluten-free bagel with cream cheese
  • Eggs prepared any way you like it
  • Bacon

Lunch

  • Salad
  • Grilled hamburger
  • French fries
  • Gluten-free hamburger bun or gluten-free bread
  • Mayonnaise
  • Ice Tea or Coffee

Snack

  • String Cheese
  • Dinner
  • Salad
  • Oil and vinegar dressing
  • Salmon prepared with lemon and butter
  • Brown rice and vegetables

Dessert

  • Gluten-free chocolate chip cookies

Conclusion

Becoming a star and legendary tennis player like Novak Djokovic requires strong dedication in training; it will demand a high-caliber of discipline to follow his diet plan strictly, and of course, a single-minded dedication and focus.

Nothing great comes easy, and as Novak said: “I feel like I’ve found the formula that works for me, and I’m trying to stick with it. There is not a single thing that I can add that I can call a secret of success or secret elixir or potion that I’m drinking. It’s everything together.”

Sources:

https://www.gq.com.au/fitness/health-nutrition/heres-what-novak-djokovic-eats-in-a-day/image-gallery/7b423e086cfa05addc3463faba61224b?pos=2
https://en.wikipedia.org/wiki/Novak_Djokovic#:~:text=listen

The post Novak Djokovic: A Tennis Champions Diet & Workout Plan appeared first on The Ultimate Primate.



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