The captain of the Indian football team gets honest about his training regime and what he does to keep fit.
By PALLAVI MAJUMDER

Sunil Chhetri is an Indian professional footballer who plays as a striker for Indian club Bangalore FC and the Indian national team. Popularly known as Captain Fantastic, he is both the most-capped player, and all-time top goal scorer for Indian national team. He is also the current captain of the national team.

**How many times a day do you train?**

As a team, we train once a day with a one day break in the week to recover. However, I do like spending time in the gym on days when we don’t have it too hard on the pitch.

**How different is your training regime from the conventional methods of training?**

Well, each one has methods and regimes that suit him or her. What works for me might not work for you. More importantly, what I need might completely differ from what you need. Training is really subjective. That said, it’s nice in keep up with what science brings to training.

**What is your regular diet?**

A lot of proteins and a lot of greens, to put it very broadly. A solid breakfast is the deal base to build upon. I always throw in a glass of coconut water at some point in the day

**Do you mix and match your training methods each quarter?**

I don’t really train in quarters. As a footballer, a lot of how you train depends on what part of the season you are in. But I do mix and match training methods-it helps in keeping things fresh and it takes away from getting into a pattern that has the risk of getting boring.

**What is your process of recovery?**

I really feel rest and recovery is underrated. For me, it’s as important as the amount of time you spend training. A good diet and a good rest play very big roles in determining the success of your training regime. I like to give my body complete rest by getting adequate amount of quality sleep. I also enjoy hitting the pool or taking my cycle out for a small spin to recover.

**Do you have cheat days as a part of your fitness regime?**

I do indulge every once in a while, but I must admit, my cheat days have reduced. It’s a slippery slope to Indulge in things that are your weakness!

> *”A GOOD DIET AND AMPLE REST PLAY VERY BIG ROLES IN DETERMINING THE SUCCESS OF OUR TRAINING REGIME.”*
>

**How long does it take for you to recover from an injury?**

It really depends on what kind of injury you’ve sustained. It also depends on the methods you are using to recover. Sometimes injuries take way longer to heal than expected because the recovery regime is wrong or flawed or because you’re being inconsistent with the process. There are so, so many factors involved in determining how soon you recover.

**Does your fitness regime differ during off season?**

Yes, it does. I spend more time in the gym. It’s nice to stay away from the ball and the pitch for a bit. You’ve got to pace yourself in terms of the regime you’re adopting, depending on the season.

**In your sport which body muscles do you have to pay maximum focus on?**

Well, there are many to be honest but it’s the core that needs most attention. As a footballer, you have got to spend time on strengthening your core I’d also like to mention about the importance of mental toughness in the sport. You could spend as much time as you want working on your body, if you don’t have an equally strong mind, the purpose is defeated.

**With the Indian Super League Cup around the corner, what is the rehabilitation process you are planning to undergo?**

I am not injured at the moment which rules out the need for rehabilitation. If it’s training you’re talking about, the Indian Super League season is due to begin in at the end of September which means all the match-related training is already on, which works perfectly given the Asian Cup is in January.

*JSW | FHM*

*October 2018 FHM 39*