How Rohit Sharma trained like a bodybuilder to make ODI comeback?

Rohit Sharma’s remarkable physical transformation was a major topic of discussion ahead of his one-day international (ODI) comeback in Australia. Although the 38-year-old former Indian captain endured a disappointing return to international cricket after being dismissed for just 8 runs in the ODI series opener in Perth, he has given himself the best possible chance to extend his career and pursue his dream of playing in the 2027 ODI World Cup.

Rohit’s noticeably leaner and fitter appearance has surprised many, especially after he was seen carrying extra weight following a family vacation earlier in the year. His renewed fitness is the result of an intense eight-week training program in Mumbai under the guidance of former India assistant coach Abhishek Nayar, followed by a focus on skill-based practice sessions.

Speaking after Rohit’s dismissal on Sunday, Nayar shed light on the rigorous training routine that helped the opener lose 11 kilograms. According to Nayar, Rohit trained with the mindset of a bodybuilder, performing between 700 and 800 repetitions for each muscle group as part of a plan designed to burn fat and build endurance before transitioning to cricket-specific work.

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“It was around three hours of training every day,” Nayar explained. “We didn’t include much cardio initially. The first five weeks were all about adopting a bodybuilder’s mindset—high repetitions, light weights, and a focus on getting lean. He’d do about 700-800 reps for each body part, which took around an hour and a half daily. If we worked on chest and triceps, that alone meant nearly 800 repetitions. We also ended every session with 15 to 20 minutes of cross-fit for cardio and movement. This was six days a week, three hours a day, for almost three months—non-stop.”

Nayar also praised Rohit’s self-discipline when it came to his diet, saying the star batter was extremely mindful about what he ate throughout the training period. Despite his love for Mumbai street food, Rohit avoided his favourite snacks, including vadapav, as part of his commitment to fitness.

“Training is just one part of the process. The other 21 hours of the day matter just as much. His decision to stay away from indulgences like vadapav showed his dedication. That’s what made the difference. The first eight weeks were pure, hardcore training, and he complemented it perfectly with disciplined eating habits," said Nayar.