Neeraj Chopra's training routine: How missing even 1 day leaves him feeling guilty and unproductive

Indian javelin thrower Neeraj Chopra has made the nation proud with his recent victory on the international stage. He achieved the top spot in the Lausanne Diamond League 2023 with a best throw of 87.66 m.

The 23-year-old athlete from Haryana showcased exceptional skill and determination throughout the competition, ultimately clinching the top spot with a remarkable throw. Neeraj's journey to success has been nothing short of extraordinary. Now, with a tough challenge ahead of him, the Indian athlete spoke about mental stress and his activities on his off days during a virtual media interaction on Monday organised by the Sports Authority of India (SAI).

When asked about what he does on his off days and how he decides when to take a break, Neeraj replied, "I am busy even on my off days. The off days between competitions are planned out. But during the training period, taking a break is necessary as we train a lot. It is decided by my coach, the team, and sometimes even by me when I feel the need for a break."

However, when discussing the breaks he has taken over the past two years, Neeraj expressed a sense of regret, especially after the Tokyo Olympic Games. He acknowledged that not training for more than three days can make one unfit. Extended breaks also tend to lead to overeating, resulting in weight gain. Neeraj emphasized that this stage is mentally challenging and he tries to keep himself busy by engaging in various activities.

When asked how he manages not to pressure himself when there are no tournaments or how he keeps himself from feeling stressed, the Olympic gold medalist said, "There is no significant pressure on me when there are no tournaments, but a lot of work goes into training.

"But one should not be fooled into thinking it's all easy. Training is also a very hard and strenuous task, and sometimes, when I read the schedule set by my coach, I feel trapped, like I have to train hard now (laughs).

"The period during the competition is easy on the body because the amount of training reduces. The main focus is on body recovery and maintaining health for the tournament. But the period before the competition is challenging because we are preparing ourselves for the competition."

He laughed and continued, "The pressure is all about the hard training that lies ahead for me."

He went on to add, "In my mind, there is the understanding that all this preparation is for the upcoming competition, and I have to work hard for it. The actual mental challenge is whether I am completing my daily training or not.

"From the beginning, if I miss even a single training day due to some excuse, I start feeling guilty. My mindset has become strong when it comes to training. Barring injury, I make sure to complete the training. My whole day can be ruined if I don't train to my potential. This is a mental game I have prepared for myself.

"It's a normal thing for everyone, despite rain or the desire to sleep a little more, but we all make sure to go to work because we love what we do."

Due to the COVID-19 pandemic, the Hangzhou Asian Games have been rescheduled from 2022 to 2023. As a result, Neeraj Chopra's competitive season will extend until October this year, leaving him with minimal time off before he begins his preparations for the 2024 Paris Olympic Games.