As India gears up for a highly anticipated five-match Test series in England, the spotlight is firmly on its newly appointed captain, 25-year-old Shubman Gill. In a decision that marks a new chapter in Indian cricket, the Board of Control for Cricket in India (BCCI) announced Gill’s promotion to captaincy following a selection committee meeting in Mumbai. With just five years of international Test cricket under his belt, Gill’s rise to the top is nothing short of remarkable. But what sets him apart isn't just his batting skills—it’s his unmatched commitment to fitness and holistic well-being.
A Foundation Built on Fitness
Gill’s journey from India’s U-19 team to leading the national side is underpinned by a fitness regimen as solid as his batting technique. Recognised across the cricketing world for his on-field agility and stamina, the right-handed batsman maintains peak physical condition through a disciplined workout regime.
According to his trainers, Gill incorporates hypertrophy-based strength training three to four times a week. This involves compound movements like squats, deadlifts, lunges, bench presses, and chin-ups—all tailored to build lean muscle and improve functional strength.
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His strength and conditioning coach from Chandigarh, Sagar Diwan, recalls Gill’s unique drive: “If I asked him to do 10 chin-ups with 15 kg weight, he would do 11. He’s never satisfied with the minimum—he always wants to push his limits.” This mindset, say his mentors, is precisely what sets him apart from his peers.
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Recovery Through Rest and Ice
Understanding that recovery is just as important as training, Shubman prioritises quality sleep and ice baths as key recovery tools. Ice baths, or cold water immersion, are a regular part of his post-training routine. Known to reduce muscle soreness and inflammation, improve circulation, and even enhance mental well-being, ice baths are a staple in his recovery protocol. Combined with consistent sleep patterns, this allows his body to bounce back swiftly from intense training and match play.
High-Energy Endurance and Reflex Training
When it comes to cardio, Gill doesn't hold back. His trainers have designed endurance routines that include high-intensity interval training (HIIT) and long-distance running, both of which improve cardiovascular strength and overall stamina—crucial for enduring the lengthy and often draining nature of Test matches.
But fitness for cricket isn't just about stamina. Reflexes and agility play a key role, especially in a high-paced format like Test cricket in English conditions. To stay sharp, Gill engages in ladder drills, cone drills, and sprint workouts to build rapid footwork, razor-sharp reflexes, and quick directional changes.
Clean Fuel: What Shubman Eats
Complementing his intense training is a well-balanced diet. Shubman focuses on nutrient-dense foods that offer a steady release of energy and support recovery. His meals typically include high-protein sources, complex carbohydrates, and plenty of hydration. This helps him maintain lean muscle mass while keeping energy levels high during both training and competition.
Avoiding processed foods and sugars, Gill’s diet includes items like grilled lean meats, whole grains, seasonal fruits, vegetables, and healthy fats from sources like nuts and olive oil. He also makes sure to meet his micronutrient needs through natural sources and supplements as prescribed by his team.
Bottomline
As Shubman Gill prepares to lead India in English conditions, his discipline off the field is as inspiring as his performance on it. His dedication to training, recovery, and nutrition reflects a new era of cricketers who understand that success is a sum of not just talent, but tenacity, lifestyle, and science-backed self-care.