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Inside Novak Djokovic’s Training Regime for the 2020 Australian Open

Inside Novak Djokovic’s Training Regime for the 2020 Australian Open
2 years ago 568 Views

The 2020 Australian Open is just a few months away and tennis fans all over the country are getting ready. Every year they look forward to seeing some of the world’s fittest and most successful athletes battle it out on the court. Amongst them, the world’s number one male tennis player – Novak Djokovic.

With more than 16 Grand Slam titles under his belt, it goes without saying that Djokovic is one of the world’s best athletes. Known for his unfailing strength, stamina and determination, many have wondered how the tennis pro prepares his body and mind in the lead up to big tournaments.

Luckily, Djokovic has given fans some rare insight into the intense and highly successful training regime he’s been using for almost a decade. He’s been a fixture on the top spot at the Australian Open, winning seven titles since 2008 and taking part in some of the tournament’s most memorable moments.

Here’s how he will be preparing to defend his hard-earned title in the lead up to the 2020 Australian Open.

Eating a clean, wholefoods diet

It’s no secret that diet plays a massive role in the success of any professional athlete. Not only does a healthy, well-balanced diet help Djokovic feel his best, but it ensures he has the energy and nutrients to sustain his intense daily workout regime.

Coincidentally, it was on the courts of the 2010 Australian Open that Djokovic first realised his diet needed to change. During his quarter-final match against Jo-Wilfried Tsonga, he felt physically ill, incredibly exhausted and found it hard to breathe. Eventually, Tsonga went on to win the match and afterwards Djokovic sought the help of a nutritionist to determine the best diet for his specific body and lifestyle. The results concluded that he was sensitive to gluten as well as highly intolerant to wheat and dairy and acidic fruits such as tomatoes. As a result, Djokovic cut out gluten and dairy from his diet entirely and immediately felt more energetic, well-rested, stronger and mentally alert. All of which have been essential to his success on and off the court.

Having refined his diet over the past decade, Djokovic is consuming a mostly clean, wholefoods diet in the lead up to the 2020 Australian Open. His diet consists primarily of vegetables, fruits, beans, nuts, seeds, lentils, white meat, fish and healthy fats for every meal. This ensures he has an abundance of good energy every time he steps on the court.

Maintaining an intense daily exercise routine

This diet makes him feel on top of his game and help Djokovic get more from his training regime. His intense daily workout habits might seem impossible to us mere mortals, but they are crucial in maintaining his stamina, strength and flexibility. Every morning and afternoon, Djokovic practices his on-court skills, filling the time in-between with cycling, jogging and weight-lifting. If that doesn’t make you feel out of breath, he even claims that in the lead up to specific events, he will train a massive 12-14 hours per day. And to top it all off, the tennis pro has also been known to set up a training camp in Abu Dhabi so he can improve his endurance by exercising in the nearly 40-degree heat.

All this exercise can be strenuous on the body, so Djokovic makes sure to incorporate dynamic stretching into his routine. Not only does this serve to warm up his muscles before training, but it increases his flexibility – a crucial yet often overlooked skill of many top tennis players. After each session, Djokovic uses a foam roller to release the tension and tenderness in his muscles, ensuring that they recover quickly and he avoids any pain and stiffness that could hinder his performance.

Taking care of his mental health

At this point, you’re probably wondering how Djokovic manages to stay his motivated, humorous self throughout such a busy schedule of training and competing. Mental wellness is something the world number one has addressed several times throughout his career, revealing that he is no stranger to feelings of self-doubt and anxiety.

To achieve clarity, calm and focus, Djokovic says that he meditates daily and has been doing so for years. This focus on his mental wellbeing has helped him achieve greater happiness and motivation, particularly in the lead up to big matches. In addition to this, Djokovic likes to start his day by practicing yoga or tai chi for 30 minutes. Not only does this help his body stay flexible and healthy, but he says it keeps him emotionally balanced and provides a peaceful state of mind.

This psychological strength is something that contributes significantly to Djokovic’s success and undoubtedly sets him apart from many of his opponents. With this in mind, it’s safe to assume that he will be quietly meditating or practising downward dog pose before he steps on the court for the 2020 Australian Open.


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