“Neeraj Chopra will defend his Olympic title today,” says an official statement from the Olympics ahead of Chopra’s performance today.”Neeraj Chopra, India’s first track and field Olympic champion, will defend his crown in the men’s javelin final tonight from 11:55 PM. The reigning world champion outclassed the field in the qualification round with a mammoth 89.34m effort, the second-best of his career,” the statement read.
Neeraj Chopra won gold in Javelin throw at the Tokyo Olympics 2020.
If he wins gold in Paris, Chopra could become the fifth athlete, first from Asia, to successfully defend the men’s javelin throw title at the Olympics.
Neeraj Chopra gave the second best performance of his career during the javelin throw qualification event at the Paris 2024 Olympics where his record was 89.34m. His best throw is 89.94m at Diamond League in Sweden on June 30, 2022.
As Neeraj Chopra aims for gold, let’s learn about the fitness routine that is followed by the 26 year old. The exercises are intense and fit into the requirements of a javelin thrower.
What went into preparing for the throw that could give India a gold today?
Neeraj Chopra is a fitness enthusiast and is a great learner too says his fitness trainer Ishaan Marwaha. “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,” he had told the media.
His exercise routine focuses on improving both upper and lower body strength.
To keep his arms and elbows in good shape, Neeraj focuses on working out with medicine balls and cable pull exercises.
Exercises tailor made for Neeraj
His fitness routine, as explained in the Olympics portal: There are a couple of exercises tailor-made for Neeraj Chopra. One of them involves him standing tall with his arms raised above his head, holding a weighted ball. Then he starts kneeling gradually and when he is inches from the ground, he will start bending backwards holding the heavy ball. The body arches back like a bow until the ball is just half an inch away from the ground.
Once his entire body weight is on his toes, he finally throws the ball like a catapult. It helps with both strength and flexibility – two essential components for javelin throwers.
(Image: Olympics.com)
He also engages his muscles in other forms of workout like squats, snatch, weighted lunges and time circuits. Dumbbell front and side raises, oblique crunches and Swiss ball crunches, leg raises also increases his core body strength.
Post Tokyo 2020 Olympics, Neeraj was introduced to Tabata workout in order to cut down the weight he had gained. This workout includes high-intensity interval (HIIT) training which constitutes a circuit of 10 different exercises. This cardio workout involves 20-seconds of high-intensity exercises followed by 10-15 seconds of rest.
Ice baths, contrast baths, deep tissue release and sound sleep of up to 10 hours help the Olympics gold medallist recover after doing intense training.
Before Tokyo Olympics Neeraj had undergone a surgery in his throwing arm
Neeraj, 23 yr old then, underwent a surgery on his throwing arm shortly before the Olympics. After winning gold at the Commonwealth Games and Asian Games in 2018, Neeraj Chopra underwent elbow surgery in 2019 and ended up missing major events such as the world championships, the Asian championships and the Diamond League.
Tips for those who aim for a chiseled body
For those men who aim to have a chiseled physique, Neeraj Chopra’s fitness routine can be a reference, but only after a consultation with an experienced fitness professional.
Incorporating HIIT into your fitness routine offers substantial benefits, especially for men in their 30s, 40s, and 50s. HIIT sessions, which alternate between short bursts of intense activity and recovery periods, can boost cardiovascular health, improve metabolism, and enhance fat loss. This efficient workout method helps maintain muscle mass and reduces the risk of age-related conditions such as diabetes and heart disease. Exercises like push-ups, pull-ups, and bench presses are essential for building and maintaining muscle mass. For men in their 30s, these workouts can help achieve peak physical condition and strength. In their 40s and 50s, maintaining upper body strength supports daily activities and prevents muscle loss. Regular upper body training also promotes better posture and reduces the risk of injuries.
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Taking fitness tips from sportspersons is advisable because they have a wealth of experience and knowledge in physical training. Their routines are designed to optimize performance, endurance, and strength, which translates into effective and efficient fitness advice.
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