Anyone who watched Pusarla Venkata Sindhu’s golden moments at BWF World Championships 2019 knows that a smashing victory is the easiest way to describe it. The soft-spoken 24-year-old from Hyderabad dominated with aggressive attacks and roaring energy. But even so sharper skill, experts found an impressive improvement in her fitness levels.
Here’s her regimen for domination:
I’m happy approximately in spite of everything bagging a gold after two bronze medals and two silvers. A large number of things helped – I had prepared mannered for the championship. The changes suggested by coach Kim Ji Hyun worked actually mannered and training with at Chitra academy for the past two years changed my fitness levels a lot.
Just as for court-practice I not only work on defense, but also skill and attack, for fitness, I have been working on everything – weight training, endurance and agility. Each a part of the body moves in badminton. Badminton is the fastest sport, so strengthening each part is important. In addition, because I’m tall, opponents wouldn’t give me the possibility to attack, they’d play in a downward slope – to win, I had to in a position myself for it physically.
My personal trainer (Srikanth Verma), has customised my workouts. Improvement happened step-by-step. As the game now has long rallies and matches, the need for endurance has increased. Workouts are typically for 1.5-2 hours a day and the mix is tweaked depending on how exhausted I am and what kind of my trainer feels he must push me.
In low season, I give workouts my 100%, but around tournaments as I need to give the match everything, I give workouts approximately 50% and keep away from heavy weights.
I generally have a breakfast of milk, eggs and a south Indian dish like idli/dosa/upma. Lunch and dinner are the same, some chicken, rice and green vegetables. I eat rice always and switch to grilled chicken in case of weight gain. But honestly, my rice consumption hasn’t changed.
Cheat meals? Polite, when I win, the following day I’ll have ice cream, biryani or Italian food that I love. But I don’t crave them always, so I don’t remorse anything.
Rest and recovery are equally important for fitness, so I go for massages, swim or just loosen up.
Oct 05, 2019 17:58 IST