At 36, Rigorous Fitness Routine Helps Novak Djokovic Age Like Fine Wine

On July 14th, 2023, Novak Djokovic became the first player in history to reach 35 Grand Slam singles finals. The Serbian tennis champion is not only known for his incredible skills on the court but also for his disciplined fitness routine.

As he continues to dominate the tennis scene, Djokovic’s commitment to his physical and mental well-being has played a significant role in his success. In this article, we will delve into the rigorous fitness routine that has helped Novak Djokovic age like fine wine.

The Importance of Nurturing Wellness and Nutrition

Over the years, Djokovic has been vocal about the significance of nurturing his wellness, well-being, health, and nutrition. One of the pivotal factors that led to his transformation from the “brink of failure to the champion of the world” was his adoption of a strict gluten and dairy-free diet.

Djokovic attributes this dietary change to his profound physical and mental transformation. In his book, “Serve to Win: The 14-Day Gluten-Free Plan for Physical and Mental Excellence,” he shares his meal plan, emphasizing the impact of proper nutrition on athletic performance.

Embracing Routines for Physical and Mental Excellence

Djokovic firmly believes in the power of routines, recognizing their ability to provide peace of mind and instill confidence in his preparation for upcoming challenges. Being repetitive on a daily basis aligns with our biological nature as human beings, according to Djokovic. By embracing routines, he creates a solid foundation for his training and performance.

Dynamic Stretching: Warming Up the Body

To prepare his body and alleviate muscle stiffness, Djokovic commences his training regimen with dynamic stretching exercises. This approach involves movements that simulate everyday actions, promoting mobility and agility.

Some examples of the exercises Djokovic incorporates into his dynamic stretching routine include inverted hamstring stretches, squat thrusts, jumping jacks, lunges, and more. This helps him achieve optimal muscle activation and flexibility before engaging in more intense activities.

Foam Rolling: Enhancing Mobility and Recovery

Djokovic recognizes the benefits of foam rolling in improving mobility and aiding muscle recovery. This self-myofascial release technique involves using a foam roller to apply pressure to specific muscle groups, releasing tension and reducing stiffness. Djokovic recommends foam rolling various areas of the body, such as the calves, glutes, lower back, upper back, and shoulders. This practice helps optimize his overall physical readiness for training and matches.

The CVAC Pod: Stimulating Cellular Level Performance

One unique aspect of Djokovic’s fitness routine is his use of the CVAC Pod, also known as the “Space Egg.” This advanced technology stimulates the body on a cellular level, enhancing oxygen absorption, and promoting muscle recovery. Although the scientific evidence supporting its benefits is still emerging, Djokovic has experienced notable improvements since incorporating the CVAC Pod into his training regimen. This cutting-edge device gives him a competitive edge and contributes to his remarkable performance on the court.

Altitude Training: Building Conditioning and Endurance

Djokovic recognizes the importance of conditioning and endurance in maintaining his peak performance. He often trains in high-altitude areas, such as mountains, to maximize his conditioning and endurance. Growing up in the mountains of Serbia, Djokovic has a natural affinity for altitude training. This form of training allows him to increase his cardiovascular capacity and build endurance, making the transition back to sea-level tournaments smoother. Altitude training plays a crucial role in enhancing Djokovic’s physical readiness and stamina.

Yoga: Fostering Flexibility, Strength, and Mindfulness

An avid yoga enthusiast, Djokovic incorporates yoga into his fitness routine to enhance his flexibility, build strength, and cultivate mindfulness. Yoga poses, such as the cobra or downward dog, help him unwind, manage stress, and relieve muscle soreness. Beyond the physical benefits, Djokovic credits yoga for strengthening his hips, lower back, and overall resistance to injuries. The discipline of yoga contributes to his overall physical well-being and complements his training regimen.

Conscious Breathing: Mental Resilience on the Court

Djokovic understands the importance of mental resilience in the game of tennis. He emphasizes the need for focus and presence on the court, especially in individual sports where there are no substitutions or teammates to rely on. Djokovic incorporates conscious breathing techniques into his routine to stay in the moment and maintain his focus during matches. Conscious breathing aids in regulating emotions, improving mental clarity, and enabling quick recovery from setbacks. It allows him to regain his composure and perform at his best.

Sustaining Performance and Longevity

As Djokovic continues to compete at the highest level of tennis, his comprehensive fitness routine plays a vital role in sustaining his performance and ensuring longevity. By combining physical training, mental resilience, and strategic long-term and short-term strategies, he effectively handles the pressure, tension, and intensity of the game. Djokovic recognizes that tennis is not merely a sprint but a marathon, requiring a balance between physical and mental preparedness.

For Novak Djokovic Age is just a number

In conclusion, Novak Djokovic’s unwavering commitment to his fitness routine has been instrumental in his age-defying performance and success in tennis. His holistic approach to well-being, including nutrition, routines, stretching, foam rolling, advanced technologies like the CVAC Pod, altitude training, yoga, and conscious breathing, exemplifies his dedication to physical and mental excellence.

Djokovic’s fitness routine serves as an inspiration for aspiring athletes, highlighting the importance of a well-rounded approach to training and an unwavering commitment to achieving one’s goals.


  1. How does Djokovic’s diet contribute to his performance?

Djokovic’s strict gluten and dairy-free diet has played a crucial role in his physical and mental transformation. Proper nutrition has improved his overall well-being, energy levels, and athletic performance.

  1. Why does Djokovic emphasize routines in his training?

Djokovic believes that routines provide peace of mind and confidence in preparation. By embracing routines, he creates a solid foundation for his training, enabling him to stay focused and perform at his best.

  1. What are the benefits of foam rolling in Djokovic’s routine?

Foam rolling enhances mobility, aids muscle recovery, and reduces stiffness. It helps Djokovic optimize his physical readiness for training and matches, leading to improved performance.

  1. How does altitude training benefit Djokovic?

Altitude training increases conditioning and endurance, allowing Djokovic to build cardiovascular capacity and stamina. Training at higher altitudes challenges his body and enhances his overall physical readiness for tournaments.

  1. Why does Djokovic incorporate yoga into his fitness routine?

Yoga helps Djokovic foster flexibility, build strength, manage stress, and cultivate mindfulness. It strengthens specific muscle groups, improves recovery, and contributes to overall physical well-being.

  1. How has Novak Djokovic’s fitness routine contributed to his success?

Novak Djokovic’s disciplined fitness routine has played a significant role in his success. By prioritizing his physical and mental well-being, he has been able to improve his game, maintain longevity, and achieve remarkable results in tennis.

  1. What are some key elements of Djokovic’s fitness routine?

Djokovic’s fitness routine includes stretching, foam rolling, altitude training, yoga, and conscious breathing techniques. These elements contribute to his flexibility, mobility, endurance, mental resilience, and overall physical well-being.

  1. Why does Djokovic emphasize routines in his training?

Djokovic believes that routines provide peace of mind and instill confidence in his preparation. Being repetitive on a daily basis aligns with our biological nature and helps him stay focused and prepared for upcoming challenges.

  1. How does Djokovic incorporate mental resilience into his training?

Djokovic emphasizes the importance of focus and being present on the court. He uses conscious breathing techniques to regain focus quickly after setbacks, acknowledging that mental resilience is crucial in individual sports like tennis.

  1. What is the “Space Egg” that Djokovic uses in his training?

The “Space Egg” refers to the CVAC Pod, a device that stimulates the body on a cellular level, enhances oxygen absorption, and promotes muscle recovery. Djokovic has experienced noticeable benefits from incorporating this device into his training routine.