Six hours a day, 19% to 14% body fat: Inside Bhuvneshwar Kumar’s bid for longevity at 36 | Cricket News

Bhuvneshwar Kumar returns after 4 years as India announces T20 squad against New Zealand

On November 22, 2022, Bhuvneshwar Kumar played his last match for India, against New Zealand. Four years later, he has returned to the Indian T20I squad against the same opposition.The recall came on earlier this week, when the BCCI announced India’s squad for the five-match T20I series in New Zealand. The 36-year-old’s name was one of the biggest talking points in the 16-member squad.In between were four years without an India call-up, a shift from international regular to domestic leader, and a fitness routine that, according to the man who has worked closely with him, demanded hours every day.A few months before his return, he had taken 28 wickets in 16 matches for Royal Challengers Bengaluru in IPL 2026, finishing as the joint-highest wicket-taker of the season. His wickets came at an average of 17.89 and an economy rate of 7.95 as RCB won their second successive IPL title.After the IPL, Bhuvneshwar captained Lucknow Falcons in the UPT20 league to the final, taking 14 wickets in 11 matches at 16.57, with an economy rate of 6.82.

The work away from the cricket field

After RCB made it to their back-to-back final of IPL, TimesofIndia.com spoke to Bhuvneshwar’s personal strength and conditioning coach, Surya Pratap Yadav, about the changes behind the scenes.One of the biggest areas of focus was body composition. “Our primary focus has been reducing body fat while increasing muscle mass. As athletes age, muscle loss becomes a concern, so we worked extensively on strength training, protein intake, and supplementation.“Bhuvneshwar’s body fat percentage has come down from 19% to 14%, while maintaining his weight, which indicates muscle gain. His strength levels have improved significantly, and that has helped increase force production and running speed,” Surya Pratap had told TimesofIndia.com in May this year.“Discipline is the biggest factor. He understands his body’s weak points and works on them proactively. We dedicate nearly an hour every day to rehab and injury-prevention exercises. Along with that, we focus heavily on recovery, hydration, sleep, protein intake, and supplements. All of these factors help him stay fit throughout the season,” added Pratap.Then there is the volume of work.“A lot more than people realise, he spends 6-7 hours a day training. That includes gym sessions, rehabilitation work, recovery routines, batting practice, bowling practice, and training in different environments. Even if it isn’t always visible on social media, the amount of effort he puts in every day is tremendous,” Surya Pratap Yadav had said.For a fast bowler in his mid-30s, that workload has to be managed as carefully as the bowling itself. Bhuvneshwar’s answer was to make the routine part of his cricket life rather than something reserved for a comeback attempt.

From India regular to domestic workhorse

The years after his India exit were not spent away from competitive cricket. Bhuvneshwar remained a key figure for Uttar Pradesh in domestic cricket, leading the bowling attack in competitions including the Syed Mushtaq Ali Trophy and Vijay Hazare Trophy. The IPL remained another constant.He had already stopped attaching his daily work to the expectation of a national recall, but the grind continued. In a video posted by RCB, Bhuvneshwar explained why he had stopped setting long-term targets.“I am not thinking about India’s comeback. It has been many years since I stopped keeping or making long-term goals because whenever I did that, it never worked for me. I am happy that I have played 200 matches and taken so many wickets in the powerplay and at the death. I think it is all a reward for what I have done over the years.

Bhuvneshwar Kumar after his last India appearance

The skill that still gives him a route back

Bhuvneshwar’s return for the NZ series also puts his bowling in a wider context. He has long been one of India’s most effective swing bowlers, particularly when the new ball offers movement. His overseas record has included strong spells in England, the West Indies, South Africa and other conditions where the ability to move the ball in the air remains valuable.However, his returns in New Zealand have been modest – having taken 15 wickets in 15 matches, with an average of 38.00. His numbers on the last New Zealand trip: four wickets in five T20Is at an average of 40.00 and an economy rate of 8.42.But the relevance of Bhuvneshwar’s return is not confined to the numbers from one series. His new-ball swing gives India another type of option, particularly as the team looks towards conditions in New Zealand.

Bhuvneshwar Kumar’s T20I Record Across Different Countries

The comeback also attracted attention from former India players. Suresh Raina called the selection ‘thoroughly deserved’, while Kris Srikkanth described it as a ‘fantastic move’. Virender Sehwag questioned whether age should be a deciding factor if a 35- or 36-year-old fast bowler is still producing match-winning performances. Mohammad Kaif has also pointed to Bhuvneshwar’s ability to trouble batters with movement.