Rafael Nadal, Novak Djokovic, Andy Murray, and Roger Federer are addressed as the “Big Four.” Rafael Nadal is 39 and retired recently while Novak Djokovic is 38 and still going great gun Andy Murray is 38 and stopped playing last year after the 2024 Olympics. Roger Federer is 43 now and declared his retirement at the age of 41.
All the “Big Four” have maintained good fitness right from the beginning of their careers. All their fans and followers would like to know how they stay fit in their late 30s and early 40s. In this blog post, we will go through their fitness regimen.
Here are the details of the fitness regime of the “Big Four”
Rafael Nadal
Image source- Olympics.com
Rafa retired from professional tennis a few months back, but he is known for stamina and fitness. Nadal goes to court for 4 hours and hit the gym for nearly 4 hours where he goes through different workouts under trainers. He has a very balanced diet which includes fresh bread, olive oil, Iberian ham and orange juice for breakfast. Lunch mostly has fish, meat, olives, fresh veggies and cannoli. Dinner includes paella, shrimp dumplings, chocolate and cocktails.
Novak Djokovic
Image source- novakdjokovic.com
Andy Murray retired recently but he sustained good health right through his career. Murray starts at 9 in the morning with physio and warm-up for half an hour with his strength and conditioning coach. Then Murray heads straight to the tennis court till lunchtime.
After lunch, Murray goes to the gym with a trainer for a strength and mobility workout till 6 in the evening; Murray has an egg and yogurt or a smoothie, a banana, a bagel and some fruits. For lunch, he has cooked meals with lean protein, vegetables, carbs and fruit smoothies. Dinner is mainly salad, seafood and soup for starters, and the main course is vegetables, potatoes and chicken.
Andy Murray
Image source – Scottish Sun
Andy Murray retired from professional tennis after the 2024 Paris Olympics. He has maintained good fitness throughout his career. Murray starts at 9 in the morning with physio and warm-up for half an hour with his strength and conditioning coach. Then Murray heads straight to the tennis court till lunchtime.
After lunch, Murray goes to the gym with a trainer for a strength and mobility workout till 6 in the evening; Murray has an egg and yogurt or a smoothie, a banana, a bagel and some fruits. For lunch, he has cooked meals with lean protein, vegetables, carbs and fruit smoothies. Dinner is mainly salad, seafood and soup for starters, and the main course is vegetables, potatoes and chicken.
Roger Federer
Image source- Rogerfederer.com
Roger Federer has won 20 Grand Slam titles and had great athletic fitness till he retired. The first thing he does in the morning is warm up to work on his strength levels. Pierre Paganini is his fitness coach and has been with him for the last 20 years. Roger Federer looks upon flexibility, quickness, stamina and strength.
Federer begins with a warm-up in the morning for 20 minutes and then he goes for medicine ball lunges, medicine ball shuffle steps, resistance band workouts, speed workout routines and high-intensity interval training.
Federer has waffles or pancakes with fruit compote, freshly squeezed orange juice, coffee, and a tablespoon of apple cider vinegar for breakfast. Between breakfast and lunch, he has a protein bar and a cup of unsalted nuts as a snack. For lunch, he has pasta with chicken strips and green salad, and as a second snack, he has bananas, fresh berries, and protein shakes. Dinner is any kind of meat or fish in the main course, green vegetables, and ice cream.
All four legends take good care of their fitness and we hope that they all stay fit and healthy for years to come. Fans get motivated by their fitness.
Whose health routine is best? Nadal’s power, Djokovic’s routine, Murray’s steadfastness, or Federer’s stability? Share your feelings.
