Ben Stokes’ Workout Routine and Diet Secrets

Benjamin Andrew Stokes, better known by his on-field name Ben Stokes, is a fantastic English cricket player who is renowned for his extraordinary all-around abilities.

Born in Christchurch, New Zealand, on June 4, 1991, Ben Stokes’ journey with cricket began at an early age. However, it was his family’s move to England that sparked the beginning of his remarkable journey in the sport.

In England, Ben Stokes started playing cricket at the English Cockermouth Cricket Club, where he soon gained popularity. The club played a crucial role in nurturing his talents, and it was during his tenure with Durham County Cricket Club that national selectors began to take notice.

His cricketing journey took a significant turn when he made his first appearance for England against Ireland in 2011, signaling the beginning of an extraordinary story in the world of cricket.

Known for his aggressive style of play and versatility as both a batsman and bowler, Stokes emerged as a vital asset to the England cricket team. His memorable displays in domestic and international cricket laid the foundation for what would evolve into a remarkable career.

Ben Stokes’ Training Principles

Ben Stokes prioritizes a targeted workout routine. Spending 3-4 hours in drills, including bowling, batting, and fielding, he focuses on skill-centric exercises like one-handed catches.

His gym sessions focused on injury prevention, addressing past knee and back issues with shoulder mobility, core circuits, and hamstring workouts.

Stokes values stamina, preferring interval training over long runs, and maintaining a consistent regimen throughout the season.

Ben Stokes’ Workout Routine

Ben Stokes, sharpens his all-round skills with a dedicated training routine. By combining skill-focused drills, strength training, and specific exercises, Stokes showcases his commitment to achieving cricketing greatness.

Day 1:

Warm-up

• Light dynamic stretch for warm-up
• Focus on both lower body and upper body
• Targeted stretches for hamstrings, hips, quads, shoulders, neck, etc.

Morning Session (Intense Workout):

Exercise 1:

• Burpees x 10 reps
• Squat Thrusts x 10 reps
• Pull-ups or TRX Rows x 10 reps
• Sit Ups x 10 reps
• 2 mins REST

Exercise 2:

• Skipping (2 mins)
• Rest (30 secs)
• Squat holds (1 min)
• Rest (15 secs)
• Plank (1 min)

Exercise 3:

• Press-ups x 10 reps
• Burpees x 10 reps
• Sit Ups x 10 reps
• Rest (1 min)

Challenge

• Squat challenge- Play “Bring Sally Up” and see if you can last exercise throughout the entire song.

Cool down

• Half a litter bottle of water. Followed by a cup of tea after a shower.

Day 2

Morning Session:

• 2 km run time trial

Afternoon Session (Medium Workout)

• Bodyweight squats: 4 sets x 15 reps
• Goblet squats: 4 sets x 15 reps
• Press/Pull circuits
• Lunges x 20 reps

Cool-down

• 3K running

Day 3:

Morning Session:

• Foam Rolling Stretching Session (Approximately 30 minutes)

Afternoon Session:

• Same as the Day 2 afternoon session.

Cool down

• Half a litter bottle of water. Followed by a cup of tea after a shower.

Day 4:

Warm-up:

• Light dynamic stretch for both lower body and upper body.

Morning Session (Intense Workout):

Exercise 1:

• Burpees x 10 reps
• Squat Thrusts x 10 reps
• Pull-ups x 10 reps
• Sit Ups x 10 reps
• 2 mins REST

Exercise 2:

• Skipping (2 mins)
• Rest (30 secs)
• Squat holds (1 min)
• Rest (15 secs)
• Plank (1 min)

Exercise 3:

• Press-ups x 10 reps
• Burpees x 10 reps
• Sit Ups x 10 reps
• Rest (1 min)
• Challenge: Press-up Challenge (“Bring Sally Up”)

Cool down:

• Longer stretching session

Afternoon Session:

• Intense Workout followed by a challenge and longer stretching session.

DAY- 5:

Warm-up:

• Light dynamic stretch for both lower body and upper body.

Morning Session (Medium Workout):

• Bodyweight squats: 4 sets x 15 reps
• Goblet squats: 4 sets x 15 reps
• Press/Pull circuits
• Lunges x 20 reps
• Small stretching session, hips, glutes, hamstrings, shoulders.

Afternoon Session:

• Go for a walk with the family

DAY-6:

Warm-up: Rest Day Workout

• 3 x long lunges (Each side), 4 x lateral band walks (10 x side)

Afternoon Session:

• Cricket challenge – Using a tennis ball, stand with your feet shoulder-width apart two meters away from a wall throwing the ball against it and catching the rebound. See how many catches you can take in 30 seconds.

DAY-7

Warm-up:

• Light dynamic stretch for both lower body and upper body.

Morning Session (Intense Workout):

Exercise 1

• Burpees x 10 reps
• Squat Thrusts x 10 reps
• Pull-ups x 10 reps
• Sit Ups x 10 reps
• 2 mins REST

Exercise 2

• Skipping (2 mins)
• Rest (30 secs)
• Squat holds (1 min)
• Rest (15 secs)
• Plank (1 min)

Exercise 3

• Press-ups x 10 reps
• Burpees x 10 reps
• Sit Ups x 10 reps
• Rest (1 min)

Challenge

Press-up Challenge (“Bring Sally Up”)

Cool down:

• Half a litter bottle of water. Followed by a cup of tea after a shower.

Skill Based Drills:

Bowling:

• Target Accuracy Drill
• Variation Practice

Batting:

• Power-Hitting Drills
• Defensive Techniques

Fielding:

• Agility Drills
• Catching Practice

Strength Training:

• Squats
• Deadlifts
• Bench Press
• Core Strengthening

Shoulder Mobility:

• Shoulder Press
• Lateral Raises
• Rotator Cuff Exercises

Core Circuits:

• Planks
• Russian Twists
• Bicycle Crunches
• Plank Walks
• Mountain Climb

Hamstring Workouts

• Deadlifts
• Hamstring Curls

Interval Training

• Shuttle Runs
• High-Intensity Interval Training (HIIT) Sprints

Injury Prevention for Knee:

• Leg Extensions
• Bodyweight Squats

Don’t miss:

Jonny Bairstow’s Workout and Diet Secrets
Pat Cummins’ Workout and Diet Plan
Mitchell Starc’s Workout Routine and Diet
David Warner’s Workout and Diet

Diet Preferences of Ben Stokes

Ben Stokes understands the vital role nutrition plays in an athlete’s performance. While he maintains a disciplined approach, he also embraces a balanced attitude, allowing room for enjoyment.

• Breakfast: Varied, including omelets, toast, beans, and coffee.
• Lunch: Incorporates salads, chicken wraps, and light sandwiches.
• Dinner: Balanced meals like grilled chicken, fish, and homemade pizzas.
• Snacks: Enjoys sweets occasionally but follows the 90/10 rule – healthy eating 90% of the time.

Ben Stokes’ Diet Plan

Monday:

• Breakfast: 3-egg omelet with cheese, ham, and tomatoes. Small coffee.
• Lunch: Chicken salad.
• Dinner: Grilled chicken, fish fingers, small salad, chips.

Tuesday:

• Breakfast: 3 eggs, 2 wholemeal toast, beans. Cup of tea.
• Lunch: Chicken wrap, halloumi, salad.
• Dinner:

Wednesday:

• Breakfast: poached eggs, bacon medallions, baked beans, mushrooms. HP sauce.
• Lunch: Chicken sandwich, side salad, chips.
• Dinner: Chicken thighs, salad, sweet potato fries.

Thursday:

• Breakfast: 3-egg omelet with cheese, ham, and tomatoes. Small coffee.
• Lunch: Fish fingers, salad.
• Dinner: Homemade pizzas.

Friday:

• Breakfast: 3 eggs, 2 wholemeal toast, beans. Cup of tea.
• Lunch: Leftovers from pizza.
• Dinner: Chicken pesto pasta with spinach and pine nuts.

Saturday:

• Breakfast: Poached eggs, bacon, mushrooms. HP sauce.
• Lunch: Leftover pesto pasta.
• Dinner:

Sunday:

• Breakfast: Large bowl of porridge with oats, milk, honey, and raisins. Tea or coffee.
• Lunch: Chicken salad with pita and hummus.
• Dinner: Veg Soup.

Ben Stokes’ Supplements

While Ben Stokes hasn’t explicitly detailed his supplement routine, athletes often incorporate various supplements to optimize their performance and recovery. Here’s a list of commonly used supplements that align with the needs of elite athletes:

• Whey Protein
• Creatine
• BCAAs (Branched-Chain Amino Acids)
• Omega-3 Fatty Acids
• Vitamin D
• Multivitamins

Don’t miss:

Shreyas Iyer’s Workout Routine and Diet
Virat Kohli’s Workout and Diet Plan
Ravindra Jadeja’s Workout and Diet Secrets
Hardik Pandya’s Workout and Diet Secrets

Final Words        

Ben Stokes’ journey teaches us the importance of working hard and not giving up. Starting from local cricket clubs and now known globally, his story proves that dedication can lead to great things.

Stokes shows us how staying fit, eating well, and using supplements smartly can make a difference, not just in cricket but in life. His story encourages everyone to face challenges with determination and a strong desire to get better.

References

1. Vickery, W., Dascombe, B. J., & Scanlan, A. T. (2017). A review of the physical and physiological demands associated with cricket fast and spin bowlers. International Journal of Sports Science & Coaching. https://doi.org/10.1177/1747954117731051
2. Mahardika, R. H., Kartiko, D. C., & Siantoro, G. (2020). Interval and Continuous Training for Resting Pulse and Cardiovascular Enhancement of Students. BirLE Journal, 3(2). https://doi.org/10.33258/birle.v3i2.949
3. Vitale, K. C., Owens, R., Hopkins, S. R., & Malhotra, A. (2019). Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. International Journal of Sports Medicine, 40(8), 535. https://doi.org/10.1055/a-0905-3103