India's vice-captain in Tests talks to DNA about what it takes to be a top athlete.
Ajinkya Rahane scored runs in heaps in the domestic circuit for Mumbai before he got his maiden call-up for India in 2011. Ever since, the 28-year-old hasn't looked back and is one of the most established batsmen in the world of cricket today. India's vice-captain in Tests talks to DNA about what it takes to be a top athlete.
Fitness always a priority
As a kid, I never sat at home. I always preferred playing outdoor sports. I played a lot of cricket, and started practicing Karate when I turned six. By the time I was 11 years old, I had a black belt. As I grew up the ranks, from playing under-14 cricket for Mumbai to representing India, I realised how important it is to have a high level of fitness. I believe practicing karate in my initial years helped me immensely.
Workout routines
My workout includes three regimens followed over two days each: the routines being strength, running and stability. For strength, I focus on power training. I do lift heavy weights, but only in the off season. During the season, the focus is on light weights and maintenance. While running, I focus on speed, endurance and long distances. But I prefer speed and endurance training, as that gives me all-round benefits. For two days a week I concentrate on a stability regimen that includes core exercises. Besides the routine workouts, I sometimes give an extra day to either stamina or stability, depending on whether we're playing Test, ODI or T20 at the time. Each format in cricket tests you in a different way.
Here's Rahane sweating it out in one of his workout sessions:
Eating habits
I avoid carbohydrates. No gravy and oily food for me. Also, I think it's important to eat at the right time. I eat a meal every two to three hours. For me, breakfast is the most important meal. I like to eat fish, grilled chicken, eggs and salads.
Inner peace
I like meditating and perform Surya Namaskar every morning, which helps keep me calm and build my composure. As a team, we practice yoga together sometimes, too. However, since each individual is different, some like to read, some listen to music, and some simply keep to themselves to remain relaxed. It all comes down to how you prepare. You must have a healthy and positive state of mind during practice. I try to maintain that each time I step in to bat. For me, visualisation is the key. Simulating a match situation in my head each time I bat during practice helps me. In the end, the finer things you do each day count.
The Kohli influence
Virat Kohli focuses greatly on his fitness. Since he is India's captain in all three formats today, players look up to him, and want to match his standards. I believe this is a wonderful culture that he's brought into the team. We look to keep improving each day, each session.
Message for budding sportspersons
As a sportsperson you should give time to fitness everyday. This enables you to get better at the game and restrict your limitations. Your eating habits have to be good too, or the hard work won't bear fruit. And why just sportspersons, everyone should give priority to fitness. It's an investment for your future.
){kind=small}
){kind=small}
){kind=small}
){kind=small}
){kind=small}
){kind=small}
){kind=small}
){kind=small}
){kind=small}
){kind=small}
){kind=small}
){kind=small}
){kind=small}
){kind=small}
){kind=small}
){kind=small}
 "virat kohli, ajinkya rahane, cricket, fitness, health, Surya Namaskar, Yoga, Test, ODI, T20, karate, Web Exclusive, running, tra")
)
)
)
){kind=small}
){kind=small}
){kind=small}
){kind=small}
){kind=small}
)
){kind=small}
){kind=small}
)
)
)
)
)
){kind=small}
){kind=small}
){kind=small}
){kind=small}
){kind=small}