At the start of 2021 I stated that I was making it a point to add some more athletes to SHJ’s Celebrity Workout Database.
Well, Naomi Osaka is hard to ignore!
Noami Osaka is No. 1 Ranked by The Women’s Tennis Association, so the requests for our Noami Osaka Workout and Diet have been flooding in for a while now.
Tack on the fact that our Anime Workouts Database is currently blowing up and then Osaka posted a picture of herself on her Instagram with bright pink hair and make-up stating “Sakura could never”, and the requests exploded even more.
So here we are! And I promise: I’m just as excited as you guys for it.
Naomi Osaka Stats:
Weight: (approximate) 165 lbs.
Age: 23 years old
Naomi Osaka is actually really tall.
She’s not quite as tall as Maria Sharapova and Gwendoline Christie, but she definitely is in the top range among female celebrities and athletes we’ve seen at SHJ.
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.
But, either way, don’t worry.
I write these routines for anyone and everyone.
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Naomi Osaka Diet and Nutrition
Naomi Osaka does share a bunch of information with sources about her diet, but she also has talked about some fun dietary things as well.
And, in the favor of starting with fun before strict, I want to start with what Yahoo News! tells us about Naomi and her good omen Greek food!
Here’s what they share from Naomi:
Osaka defeated Serena Williams in straight sets in the semifinal on Thursday to advance to the final. In a post-match interview, Osaka joked that a switch from Japanese food to Greek, followed by Stefanos Tsitsipas’ comeback win over Rafa Nadal in the men’s semifinal, must have been a good omen.
“It’s super weird, I have this story,” Osaka said. “Last night – well, for the past three weeks I’ve been eating Japanese food on the day before my match. And yesterday, I decided to eat Greek food.
“So, then, I went to sleep and I woke up, and [Tsitsipas] had beat Nadal, so I’m like, ‘Oh, maybe this is a sign. Maybe I should keep eating Greek food.'”
To be fair, pre-match/game/day rituals are pretty big for some athletes, so while this is fun and quirky, I’m sure it’s also pretty serious for Osaka at the same time.
U.S. Mag shares some pics that Osaka has posted to her social platforms, and Ask Men states this:
Many nutritionists suggest that a perfectly healthy diet comprises foods of a combination of natural colours, which indicate the presence of a variety of nutrients. That’s exactly what Naoki Osaka’s meals look like. After working out, she likes to have ‘a rainbow bowl’ – which contains fresh berries and melon that are highly fibrous, rich in antioxidants and extremely cooling. She also sips on a low-calorie energy drink that helps her rehydrate.
They also tell us a bunch about her pre and post workout, saying:
To be able to sustain a long-lasting match, Naomi trains for a couple of hours every single day. This makes it even more important for her to have a nutritious meal before and after her workouts, as it helps boost energy and recover from fatigue.
She opts for a healthy smoothie that contains all the necessary nutrients that her body requires. They’re easy and quick to make, especially in the morning when she has to get to practice as early as possible. Her go-to recipes are the ‘super energy coconut smoothie’, which is heavy on fruits like coconut, banana, strawberries, blueberries and mangoes and the ‘super green smoothie’, which is packed with vegetables such as spinach and cucumbers apart from other ingredients like pineapples, apples, ginger and lemon.
Finally, telling us more about boiled food leading up to matches, and her breakfast choices as well:
Even when a match isn’t approaching, Naomi makes sure she eats healthy. For breakfast, she prefers smoked salmon bagel and avocado toast, which are rich sources of protein and unsaturated fat.
However, when a tournament is nearing, she has only boiled food which is light on the stomach and aids weight loss. She likes to have boiled chicken, eggs and broccoli to build muscles and at the same time, cuts down on carbs to control her calorie intake.
It’s also extremely important to take into account just how incredibly active Osaka is compared to the average person.
She can opt for sustainability and foods she loves like Japanese food, bagels, and more; even more-so than the average person, being that she is burning an insane amount of calories (utilizing a ton of energy) throughout the course of her everyday training and life.
New.Com.Au agrees with most of what Ask Men states above, also adding direct quotes about her nutrition choices, but hey also even tell us a little about her indulgence choices:
“Only green tea ice cream. I don’t eat it when I’m training, but if I win a tournament, I would want to. But I still haven’t,” she said.
Which seems like she uses a reward method with some of her indulgences, although bagels and some of her everyday choices are pretty awesome anyway!
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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Naomi Osaka Workout Routine Research
The best way to break down Osaka’s training is to break down her entire day.
Thankfully U.S. Magazine gives us a breakdown while some other sources tell us all about some specific strength training and other things Naomi is utilizing throughout her training schedule.
One thing is clear about Naomi Osaka’s training sessions: she loves to power through with music.
She tells US Weekly:
“I always start and end my workout with music. It keeps me focused and keeps me motivated for what’s next.”
She starts her morning with music and a 3 hour practice with her coach Abdul Sillah.
She says this about her morning practice:
“My morning practices alternate between ground strokes, cardio and footwork drills.”
Which she continues to say:
“After a great practice, I take a relaxing shower and am ready to start the rest of my day,”
“After my hard training session, I use my Hyperice Hypervolt,” the athlete continues. “My physical therapist, Natsuko Mogi, always makes sure I recover well and keep my body healthy.”
Along with her 3 hour training sessions there are also other movements being throw into her tennis game to strengthen her muscles, speed her up, and improve her game overall. We’ll learn move about that from some other sources, but she also says she likes to switch it up from time to time:
I love to try different activities that help me unwind and loosen up,” she says. “Ice-skating is pretty cool.”
On top of this, one of those other sources I was referring to is actually Pop Sugar, who we have definitely become familiar with as a great source here at SHJ.
Here’s what they share about Osaka’s training:
Osaka takes on a three-mile run and a series of strength and coordination exercises. She will even add a one-minute meditation before having a BodyArmor Lyte-filled post-workout smoothie, an essential step in her recovery (I made my own version at home, and it’s supertasty and packed with electrolytes!).
Ahead, check out a few moves Osaka does at home to build strength (we’ve included a go-to stretch as well). Fun fact: she likes working her legs the most because that’s what tennis players need, she said, adding, “I know that my leg work will translate to success on the court.”
So for this one we’re going to have a ton of volume (although I don’t know many people who are going to be training 3 hours a day), and also include some alternative training methods with it as well.
We’ll have long distance endurance training, tennis (obviously), the specific strength movements Osaka shares with PopSugar, and more!
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Naomi Osaka Workout Routine
6 days per week
Normally you would want to include some extra recovery days when training with the amount of volume Osaka does daily, but some days will be active recovery days for this one, allowing your muscles to recover while still being active with some alternative methods to weight training and higher intensity stuff.
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Naomi Osaka Workout: Sample Workout Routine Schedule
Monday: Tennis, Weights and HIIT
Tuesday: Long Distance Endurance Work
Wednesday: Tennis, Weights and HIIT
Thursday: Osaka Active Rest Day
Friday: Tennis, Weights and HIIT
Saturday: Tennis, Weights and HIIT
Sunday: Rest Day
Naomi Osaka Workout: Tennis, Weights and HIIT
For Osaka’s training style we’re going to be piecing together a few different things that I’ll be sharing outside resources (and some right here) to be able to do.
First things first, you have a few hours of tennis training. This isn’t something I’m going to be programming for you, so if it’s something you’re NOT going to be doing, then you’ll want to match it with endurance training, which I’ll provide resources for below.
Tennis Training: 60-120 Minutes
Complete 60-120 minutes on the court with a trainer or playing/practicing. This should vary depending on the other style of training that will proceed this.
If you are not going to be playing tennis then you should be filling this 60-120 minutes with varied cardio.
Some options include (but are not limited to):
- Running (More resources on running/endurance work provided below)
Weight Training: Upper and Lower Body Split
Normally Osaka also hits the gym.
With COVID right now she is mixing it up and using some other training methods, which I’ll also be sharing below that she was awesome enough to provide to PopSugar.
Being an anime fan as well, I thought it was PERFECT to have her Upper and Lower Body Split come directly from a recent My Hero Academia character, the highest ranked Pro Hero!
Osaka not only referenced Sakura in a recent post with pink hair and makeup, but she also posted to her story playing My Hero Academia’s video game: My Hero: One’s Justice 2!
So for your weight training you’ll be pulling the upper and lower body four day split directly from our Mirko Inspired Workout Routine.
You can alternatively utilize the PopSugar resource below.
High Intensity Interval Training: Bonus Training
I provided some HIIT within Mirko’s workout routine, but it helps to switch it up when you’re looking to train to be a superstar like Osaka.
For that reason I’ll also be providing a few other HIIT resources below with your other alternative training methods which you can sub in place of Mirko’s “blowouts” within your Upper and Lower Body Splits!
These will help with both speed and endurance training.
Naomi Osaka Workout: “Home” Strength Training
Kneeling Quad Stretch
3×30 seconds each side
Hex Bar Deadlift
Hamstring Curls with Med Ball
Weighted Step Ups
2×10 reps each leg
Single Leg RDL (Romanian Deadlift)
2×10 reps each leg
Single Arm Cable Machine Rows
2×10 reps each arm
Naomi Osaka Workout: Alternative Training Resources
These are resources you can utilize to help your daily training for Tennis, Weights and HIIT; but they’re also great to help you add in other forms of active training.
Naomi mentions that she likes to switch up her training style, so it would be smart to do the same at times for your active rest days or even when you’re feeling like you need some extra active rest.
Endurance Training Resources:
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Continue Training After Your First 5K (Workout Included)
MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Parkour Training Resources
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
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