Last updated on August 4th, 2020 at 07:59 pm
We also saw Lebron James’ workout this week.
And there’s a reason these athletes are just suddenly showing up at SHJ.
We’ve also seen some other athletes like David Beckham, Neymar, Cristiano Ronaldo, and Lionel Messi during The World Cup, but now we’re back with our new category “Top Performer Research” to support some of my findings for my new book “Secrets To The Hollywood Physique & Performance” by sharing some extra awesomeness that I’ve learned along the way.
As you can tell I’m immediately trying to vary it between different sports and genders, so don’t be surprised if this little trend we have going continues!
Maria Sharapova Stats:
Height: 6’2
Weight: (approximate) 130 lbs.
Age: 32 years old
Okay, Maria Sharapova is really tall.
She’s literally the second tallest woman we’ve seen on the site, and I suppose I should get used to this height range when beginning to research more athletes!
Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.
But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.
And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.
But, either way, don’t worry.
I write these routines for anyone and everyone.
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Maria Sharapova Diet and Nutrition
Maria Sharapova doesn’t do anything super strict when it comes to dieting, but she definitely makes healthy choices.
She also seems to be like me and just be fine eating the same things every day!
Harpers Bazaar interviewed her and found out her daily diet looks like this:
“I’m very attuned to the type of fuel I put in my body, but I also allow myself a little indulgence.” Breakfast: Rye toast, goat cheese, a piece of ham, and fruit. Lunch: “Russians are big on soup. I like tomato with vegetables, and a chicken breast.” Healthy snack: Green juice. Dinner: Fish, rice, vegetables. Splurge: “My Sugarpova candies. I’ve always had a sweet tooth.” Booze: Sangria, “on vacation.”
Sharapova also wrote a piece for GrubStreet featuring her food diary, and in her post sharing the article she writes:
“I love food. And it loves me back. Enjoyed writing a food diary piece for @grubstreet”
So you best believe we’re going to be sharing snippets from there as well.
I’ll break it down for you meal to meal so I do the skimming for you:
- Breakfast: Matcha-Vanilla Zen Latte, and a Berry-Date “Superfood” Ball
- Lunch: Chickpea Hummus w/ Cucumber Sticks, Cooked Sauerkraut, Warm Farro w/ Mushrooms & Arugula, Cooked Carrots w/ Nut & Seed Butter, and the Mushroom-Walnut Bolognese w/ Carrot Paccheri, Celery & Mint Leaf
- (She mentions the fact that breakfast wasn’t enough food and her trainer would tell her that, so she made up for it at lunch)
- Thin-Crust Pizza and the Quarter Water Cocktail
And she continues to do nearly a full week like this with very varied meals.
Some slightly recurring themes throughout seem to be her morning caffeine (in some form) and avocado (in the form of avocado toast or even guacamole).
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
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Maria Sharapova Workout Routine Research
If we jump back to Harpers Bazaar for a second we get some pretty great information about Sharapova’s workout.
Here’s some info about not only her workout, but other things to know about her overall health and fitness that they share:
“I train five or six times a week for six hours a day with my trainer, Yutaka Nakamura, or one of my coaches. Playing professional tennis requires major dedication. If you take more than three days off, you can start to lose lean muscle.” Exercise routine: Stretching, a warm-up jog on the beach, two hours of tennis practice, core exercises, Pilates, and interval sessions on the bike or on hills and sand dunes. Reenergizing ritual: “Weekly sports massages and baths, both ice and hot, help relieve my tired muscles. I add Epsom salts and lavender essential oil.”
As you can see there is some pretty intense volume in there.
She mentions stretching, then a jog on the beach prior to practicing tennis with her trainer or presumably her coaches, and then afterwards still hitting the core, Pilates and interval training on the bike, hill or sand dunes!
Are you up for this?
I didn’t include “on the court” training for Lebron, but Sharapova seems to be much more specific in her training schedule, so I will definitely be adding two hours of tennis in between the other training that we build.
Before we move right into it, though, I do want to share some other sources. These might overlap a bit, but that just means we’re finding the good stuff!
Here’s what WomensHealthMag shares:
At around 9am I head to practice and start with warm-up exercises for my shoulder, which is prone to injury. Then it’s on the court for a 15-minute whole body warm-up and then two hours of tennis practice.
When I’m not training on the court, I’ll focus on my core at the gym. I’ll do Pilates-type exercises using one of those big bouncy balls. I also do a few cardio sessions a week, mixing it up with a bike sprints or interval sessions on the sand dunes. They’re so hard, my least favourite thing to do! But very effective. I stretch after every practice or training session. It’s a good way to finish off the day.
And, I’ll even be sharing Sharapova’s leg workout that she shared with PopSugar as a bonus for you guys on top of her regular training!
I know what you’re thinking “We don’t need anymore!”, but it’s always nice to target the legs and glutes a little extra, right?
Let’s do this.
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Maria Sharapova Workout Routine
Training Volume:
5-6 days a week, 6 hours a day
Explanation:
I’m going to be giving you the exact format that Sharapova gave us in interviews, but I’ll break it down a bit more and give you some extra structure to it. I’ll also be sharing a leg workout that Sharapova shared with PopSugar if you guys would like to either add this in as extra work, or even into some other programming you’re working with.
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Maria Sharapova Workout: A Day In The Life
Warm Up:
Stretch
Jog on the beach
For the sake of giving you some extra details we’ll have you warm up with a 15-30 minute jog depending on your fitness level.
Tennis Practice:
2 Hours of Coaching/Practice
Now, if you can get to a tennis court and play for 2 hours to really replicate this the right way, that would be awesome. If not, you can really up your cardio game as Sharapova is obviously burning A TON of calories each day throughout the course of all her training.
Core Workout:
Sharapova’s exercises for the next section vary with her trainer, but I’ll build you some circuits based on pics of her that I could find doing specific movements!
Core Circuit: Complete 3 Rounds
26 Bicycle Crunches
26 Mountain Climbers
26 Lying Leg Raises
26 Second Reverse Superman Hold
26 Flutter Kicks
Pilates:
Pilates is heavily core so there’s a good chance Sharapova is combining the two when she mentions her core and Pilates training in her interview.
For that reason I’m adding this section so you know it’s okay to go ahead and take advantage of the above circuit, but it’s even better if you hop into a local Pilates class or even find one on YouTube and start whipping your own butt!
Interval Training:
Sharapova mentions: “interval sessions on the bike or on hills and sand dunes”, but I won’t expect you to be able to hit the hills or sand dunes daily, so I will give you a great 20-30 minute HIIT workout on the bike!
Bike HIIT for 20-30 Minutes:
One Minute ON: Keep RPMs above 100 and Level 7-12
One Minute OFF: Steady RPMs 50-75 and Level 3-5
Maria Sharapova Leg Workout Bonus:
Kneeling ball roll out
Hex bar deadlifts
Reverse lunges on a slideboard
Shoulders-elevated single-leg hip thrust
Maria doesn’t specify her set and rep scheme, but we suggest doing three to four sets of 10-12 reps for each exercise.
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