RAFA NADAL

The training regime of

Nadal is still competing at the highest level at 35, even against opponents who are a decade or more younger. 

Since turning 30, Nadal has focused on strength and agility. He also does specific warm-down exercises after matches. 

Footage of Nadal on a bike minutes after winning a five-set, five-hour Australian Open final from 0-2 down went viral. 

The goal of these exercises is to eliminate lactic acid build-up to aid in injury prevention and muscle relaxation.

Another trick Nadal uses is high-intensity interval training (HIIT), which hones strength, resistance and power. 

Nadal adds rowing, cross-training and shoulder work and strengthens his core and middle zones, key to on-court movement. 

These workouts, on top of practice sessions, nutrition and rest, help Nadal take care of his body and reduce the risk of injury.

Even non-professional athletes can benefit from adopting Nadal’s routines, as his shape and performance levels show. 

MOHAMED SALAH

diet and training regime of the Liverpool star