Total Roger Federer

This is a Federer brief of his diet, training and technique.

Compilation Video of Shots
youtu.be/-Bteu4ULtaI
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​Breakfast

• Waffles w/ fruit on top
• Fresh orange juice
• Coffee
• Apple Cider

Snack #1

• Protein Energy bar

Lunch

• Pasta with lite sauce (two hours before play or training)

Snack #2

• Banana
• Energy drink mixed with water .

Dinner

• Italian cuisine
• Japanese cuisine
• Indian cuisine
• Swiss cuisine
• Any type of cuisine
• Wine or champagne

Dessert

• Chocolate
• Ice Cream

During the off season Federer works out off court about ten hours per week, less during scheduled tournament play.
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Weights

He uses leg presses, bench presses, the fly, leg squats, bicep curls, tricep curls, push-ups, and ab work.


​WARM UP JOGGING VARIATIONS
Side steps, butt kicks, high knees, Carioca steps, jump-ups.

​CARDIO WARM UP JUMP ROPE
Slow to fast reps with different variations.
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CORE STRENGTHLATERAL LUNGES & MEDICINAL BALL


1.Ab workouts, lateral lunges, medicine ball with footwork drills.The core strength is developed from a strong course. For that, Federer spends good amount of time practicing lateral lunges and medicinal ball.

2. Band workouts.

​3. Hit on one leg.

​4. Interval training: work hard for 20 seconds then rest for 20 seconds.

​5. Reaction Drills

​6. COORDINATION-CONE DRILL; hit balls combined with different movement drills.

RECOVERY


Federer makes gets 10 hours sleep. Drink and eat right after workouts— carbs, proteins, and electrolytes.

On court training in Dubai
youtu.be/8o4FZM6EQXk






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