As the Indian cricket team gears up for the England Test series starting June 20, all eyes are on Shubman Gill, the young cricketer who continues to rise through the ranks. At just 25, Shubman is not only known for his sharp technique and elegant batting but also for his chiselled physique and disciplined fitness routine. Often called the “next prince of Indian cricket,” he is now set to lead as India’s 37th Test captain, carrying the hopes of millions on his shoulders.
A Cricketer Known for Discipline
Shubman Gill, who comes from Chandigarh, started his cricket journey with India’s Under-19 team. Over time, he became an important part of the national team. While his talent is clear, those who know him say it’s his strong focus on fitness that truly makes him stand out from others.
According to Sagar Diwan, Shubman’s Strength and Conditioning Coach during his early days, the cricketer has always shown exceptional commitment to physical training. “I told him to do 10 chin-ups with 15 kg weight; he would always push for 11. He never settled for less,” Diwan shared in a media interaction.
Shubman Gill’s weight training workout plan
Shubman follows a structured workout plan that includes hypertrophy training, a method aimed at increasing muscle size through resistance exercises. He hits the gym three to four times a week, doing a mix of exercises that include:
- Barbell Squats: Builds leg and glute strength
- Deadlifts: Works on the back, legs, and overall posture
- Bench Press: Improves upper body power
- Overhead Press: Strengthens shoulders and engages the core
- Pull-ups and Dips: For back, arms, and chest development
- Lunges, Crunches, and Planks: Enhance core strength, balance, and stability
Each session lasts one to two hours, and Shubman works out five to six days a week to stay in peak form. Diwan shares that strength training was a core focus, especially in Gill’s formative years.
Speed, stamina, and quick reflexes
Shubman’s fitness isn’t just about building muscle, it’s also about endurance and agility. His trainers say he consistently includes high-intensity interval training (HIIT) and long-distance running in his weekly routine. These exercises help build cardiovascular stamina and keep him energised during long innings.
He also practices ladder drills, cone drills, and sprinting, which are essential for improving reflexes, footwork, and reaction time, all crucial for a top-order batsman.
Recovery and mind-body wellness
Recovery is just as important as training in Shubman’s routine. He pays attention to getting adequate sleep and uses ice baths (cold water immersion) to speed up muscle recovery and reduce inflammation. Ice baths are known to boost mood, improve circulation, and build overall resilience, which benefits every athlete’s needs.
Apart from gym workouts, Shubman incorporates cardio exercises such as running, swimming, and cycling to maintain a healthy weight and support heart health.
Shubman Gill: A role model for the next generation cricketers
Shubman Gill’s dedication to his body and game shows that success in cricket today demands more than just talent, it requires complete physical and mental commitment. As he prepares to lead India in the upcoming Test series, his fitness journey inspires young cricketers who want to combine skill with stamina, and passion with preparation.
