Roger Federer Tennis Exercise and Diet Plan

Written by Contributing Editor Cathy Gehr (Health Researcher and Nutrition Adviser)

Roger Federer Tennis Exercise and Diet Plan

Roger Federer Tennis Exercise and Diet Plan is one of the key components behind the athletic brilliance of the amazing 16 times Grand Slam champion. Photo by Ralf Reinecke

The Roger Federer Tennis Exercise and Diet Plan is one of the key components behind the athletic brilliance of the amazing 16 times Grand Slam champion. Not only is his form and fitness the result of acute dedication, but also the product of his partnership with Pierre Paganini.

As the tennis strength and conditioning coach for Federer, Paganini plays a vital role in shaping the workout schedule that has kept Roger at the top of the ATP rankings for over a decade. Being good friends certainly helps, and collectively their fitness training sessions amount to about 100 hours per tennis season.  Before a major tournament or when the Swiss star needs to continue to stay fit during the off-season, Paganini continues his coaching by working out with him over 10 hours each week.

This tennis celebrity’s exercise plan is a fusion of various physical disciplines, such as weight lifting, endurance runs, lateral lunges, sprints, agility and core body strength training by use of medicine ball thrusts, plus assorted gym routines and muscle training drills. Jumping rope is also part of the equation, which helps keep this tennis titan’s footwork fluid and accurate. These and other varied exercises help keep the Roger Federer tennis exercise and diet plan in place.

With the ambition to return to No. 1 ATP ranking, his exercise goals are only half of this two-prong strategy. Well-designed dietary tactics are vital in keeping this tennis dynamo in shape. I’ll break this element of the plan into two parts: Fluids and foods.

The Roger Federer Tennis Exercise and Diet Plan in Action (Video)

(Note from Senior Editor Peter Gehr)

We receive a tremendous amount of traffic to this article, and Beverly has done a great job of outlining the fitness regimen of the great Roger Federer.
The video above shows Pierre Paganini in person pointing out a lot of the facts contained in this article and emphatically describes the determination, humility and sheer hard work the Roger puts into his game and his training.

As a world-class athlete, Roger has become a tremendous role model to millions of sports fans both young and old, and one of the greatest attributes we can all acknowledge is his ability to contain the mental game. The fact that his level headed composure keeps him balanced and mentally bright and clear is a key factor in his physical and mental capabilities. All the training and diets in the world are not going to help an athlete if they are not in control of their emotions and mind during the course of the game–and in every day life.

The book below is full of the knowledge of how to contain frustrations and how to use them and channel that pent up energy to the betterment of your game.

If you haven’t read this book, I urge you to click on the link below and make one of the best purchases of your sporting career, or, if you are an aspiring tennis player, it’s time you focused on the how-to methods of champions brought out in this book.

Go ahead and click the link below and get yourself educated in the methods and steps to greatness in your sport.

Whether training or during a game, a tennis player’s need for fluids is usually high. While moving around the court in highly intense stop and go manoeuvres, the competitor’s sweat rate is profuse. Coupled with the fact that some tennis matches can run for several hours in the face of blistering temperatures, drinking ample amounts of fluids prior, during and following training or a game is essential for hydration and optimum performance.

Federer strives for excellence even in the way he eats. According to Sports Dieticians Australia, slowly consumed, nutritious, high fibre, sensibly timed meals and snacks helps to avoid over indulgence. About two or three hours before a game, a high-carbohydrate, low-fat, low-fibre meal is served to help the tennis icon maintain on the court. Such a meal may consist of low-fat milk and breakfast cereal, or pancakes with syrup. Other options are pasta or rice topped with a tomato sauce, or a liquid milkshake meal packed with energy-rich ingredients.

The Roger Federer tennis exercise and diet plan also includes post-game recovery foods that are carbohydrate-laden that aid in topping up the body’s stores of muscle glycogen. Combine that with sources of lean protein to help speed up the repair and growth of muscle tissue. Let’s not forget, Federer also manages 10 hours of sleep, which is also a great relaxant for muscles and aids in repairing and healing the fatigued athlete’s body.


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