Around 2015 Virat Kohli overhauled his training and diet, and the Indian team's fitness culture followed. His routine is built around explosive power for batting and quick singles, plus the stamina to field for a full day.
📅 The weekly plan
🦵 Monday
Lower body power- Power cleans 5x3
- Back squats 4x5
- Box jumps 4x6
- Walking lunges 3x12
⚡ Tuesday
Sprints & agility- 10x40m sprints
- Ladder drills
- Shuttle runs
- Core circuit
🏋️ Wednesday
Upper body- Bench press 4x6
- Pull-ups 4x8
- Overhead press 3x8
- Dumbbell rows 3x10
🛁 Thursday
Recovery- Yoga flow 30 min
- Mobility work
- Swimming
🏋️ Friday
Full body- Deadlifts 5x3
- Snatch 4x3
- Medicine ball throws
- Planks 3x60s
🔥 Saturday
Conditioning- Interval run 5km
- Battle ropes
- Kettlebell swings 4x15
😴 Sunday
Rest- Light walk
- Stretching
🥗 Diet
- Mostly plant-based meals
- No added sugar or fried food
- Steamed vegetables, lentils, quinoa
- Plenty of water and green tea
💡 Key takeaways
- Train explosiveness, not just size
- Diet does as much work as the gym
- Schedule real recovery days
Photo: Wikimedia Commons. Compiled from public interviews and trainer reports. Adapt volume to your own level.
