In­dia’s star drag flicker and de­fender Rupin­der Pal Singh re­veals his keep-fit for­mu­las…



“Fit­ness is a ma­jor part of my train­ing and I work on en­durance, speed, agility, skills and weight lift­ing for strength and a few ses­sions in the swim­ming pool for re­cov­ery. “I en­joy work­ing on my core fit­ness. It is chal­leng­ing and to­day in­ter­na­tional hockey is all about speed. When you have good fit­ness lev­els, you don’t get tired eas­ily. “My train­ing sched­ule in­volves gym ses­sions three times a week for about two hours. My hockey train­ing ses­sions are from 8 a.m to 11 a.m, and from 3.30 p.m to 7 p.m in the evening.”


“Our sci­en­tific ad­vi­sor and chief coach plans our diet. Fried, oily and junk food, sweets, tea, milk and cof­fee are a no-no. I stick to black cof­fee. I eat fresh and dry fruits and avoid canned juice. Break­fast is at 7 a.m, which in­cludes boiled eggs, brown bread or muesli or ce­re­als, along with as­sorted fruits. Lunch is at 1 p.m and din­ner around 8 p.m which in­cludes cha­p­ati, a lit­tle rice with boiled veg­eta­bles, boiled chicken or mut­ton gravy. “I cheat very rarely – when I get to go home. I love ev­ery­thing my mom makes, es­pe­cially makki di roti and saag. But my cheat food is sweets and ice creams.”

Men­tal And Emo­tional Well­be­ing

“A lot of fac­tors are in­volved in stay­ing men­tally pos­i­tive and this be­gins with stay­ing calm and not let­ting any­thing af­fect you. Pep talks with team­mates and coach play a vi­tal role in keep­ing us men­tally strong. Lis­ten­ing to soul­ful mu­sic helps me stay calm and pos­i­tive.”

Per­for­mance Pres­sure

“When­ever we play matches, we have set goals to ex­e­cute as per the plans we have for the op­po­nent team. There is pres­sure when we play big tour­na­ments and I en­joy play­ing un­der pres­sure.”

Stres­sors And Stress-Busters

“I usu­ally don’t stress. But if at all I do, then I plug into some Pun­jabi songs be­fore a match. The peppy num­bers give me an adren­a­line rush.”

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