Building the Beast: How Tejaswin Shankar built a decathlete’s body

Tejaswin Shankar’s silver medal in the decathlon at the Asian Games, secured with a new national record of 7666 points, is the result of a deliberate and grueling physical overhaul. The former Commonwealth Games high jump medalist fundamentally remade his body to compete across the ten demanding events that constitute the decathlon, marking a significant strategic pivot in his athletic career.

A Calculated Career Shift

Facing a perceived stagnation in his primary discipline of high jump, Shankar opted for the immense challenge of the decathlon. This move required a complete re-evaluation of his physical capabilities and training philosophy. The transition was not merely about learning new events but about building a physique robust enough to withstand the combined strain of running, jumping, and throwing disciplines.

The Blueprint for a New Body

The core of Shankar's transformation was a significant increase in body mass, executed under the guidance of his U.S.-based college coach, Cliff Rovelto. He strategically gained 14 kilograms, moving from 79kg to 93kg, while increasing his body fat from 8% to 12%. This was not simply weight gain, but a targeted effort to build functional muscle through intensive strength training, including heavy squats and deadlifts. His diet was dramatically altered to support this growth, incorporating a high-calorie, high-protein intake that included large quantities of eggs, chicken, and protein supplements.

Navigating the Technical Challenges

The added bulk presented new technical hurdles. Shankar had to recalibrate his high jump technique to accommodate his heavier frame. Simultaneously, he had to master the distinct mechanics of throwing events like the shot put and javelin, disciplines that were entirely new to his muscle memory. This adaptation phase was critical to converting his newfound strength into competitive performance across all ten events.

The Road to Olympic Qualification

While his Asian Games success validates the arduous transition, a greater challenge lies ahead. Shankar’s national record of 7666 points is still a considerable distance from the 8460-point automatic qualification standard for the Olympics. Closing this gap will require further refinement and performance gains across the board, representing the next stage in his ambitious athletic venture.