Dafne Schippers Workout Routine and Diet Plan


Dafne Schippers is a Dutch track and field athlete born on 15 June 1992. Her primary events are sprints, although she has previously competed in the heptathlon. She won silver at the 2016 Summer Olympics and is the 2015 and 2017 World Champion in the 200 meters. Chippers hold the European record for the 200 m with a time of 21.63 s and are the 5th fastest woman of all time at this distance. A national record holder in the 100 m, and a co-record holder in the 4-by-100 m relay, she holds both records.


In this article, we will talk about the workout routine and the diet plan that Dafne Schippers follows in her day. She is quite fit and puts in a lot of effort to remain that way. Hence we have compiled a list of her workouts and the kind of foods that she eats. So read this article to know all about it.

Dafne Schippers Body Statistics

  • Birth Year: 1992
  • Birth Date: June 15
  • Height: 5 ft 10 in / 178 cm
  • Weight: 143 lb / 65 kg
  • Breasts: 29 in / 76 cm
  • Waist: 24 in / 63 cm
  • Hips: 33 in / 84 cm

Dafne Schippers Awards and Achievements

Olympic Games
Silver medal – second place 2016 Rio de Janeiro 200 m
World Championships
Gold medal – first place 2015 Beijing 200 m
Gold medal – first place 2017 London 200 m
Silver medal – second place 2015 Beijing 100 m
Bronze medal – third place 2013 Moscow Heptathlon
Bronze medal – third place 2017 London 100 m
World Indoor Championships
Silver medal – second place 2016 Portland 60 m
European Championships
Gold medal – first place 2014 Zürich 100 m
Gold medal – first place 2014 Zürich 200 m
Gold medal – first place 2016 Amsterdam 100 m
Gold medal – first place 2016 Amsterdam 4 × 100 m relay
Silver medal – second place 2012 Helsinki 4 × 100 m relay
Silver medal – second place 2018 Berlin 200 m
Silver medal – second place 2018 Berlin 4 × 100 m relay
Bronze medal – third place 2018 Berlin 100 m
European Indoor Championships
Gold medal – first place 2015 Prague 60 m
Silver medal – second place 2019 Glasgow 60 m
European U23 Championships
Gold medal – first place 2013 Tampere 100 m
Bronze medal – third place 2013 Tampere Long jump
World Junior Championships
Gold medal – first place 2010 Moncton Heptathlon
Bronze medal – third place 2010 Moncton 4 × 100 m relay
European Junior Championships
Gold medal – first place 2011 Tallinn Heptathlon
Representing Europe Europe
Continental Cup
Gold medal – first place 2014 Marrakech 200 m
Silver medal – second place 2018 Ostrava 200 m
Bronze medal – third place 2014 Marrakech 100 m

Dafne Schippers Workout Routine

Workout 1

1 Two-hand kettlebell swing

Sets 5 Reps 5 Rest 60sec

Why. The full-body move targets all the muscles in your posterior chain and also teaches you the explosiveness you need for anything from throwing a punch to jumping onto a box. The rhythm is different from a squat: you only need to bend your knees as much as you would before jumping.

How. With both hands, swing the kettlebell between your legs, and then push your hips forward so it rises to head height, keeping your arms relaxed. Don’t bend your knees much during the next rep. Let the kettlebell swing back into the next rep.


2 High pull from the floor

Sets 5 Reps 5 Rest 60sec

Why. This allows you to experience some of the explosive, triple-extension benefits of weightlifting moves such as the snatch and clean but is much easier to execute since you don’t have to drop under the bar during a squat or catch it overhead.

How. Holding a double-shoulder-width grip, begin in the deadlift position. Be sure to keep your shoulders over the bar and avoid rounding your back. You should straighten your knees without altering your torso angle before starting the pull. When the bar passes your knees, use momentum to pull your elbows up and back and raise the bar to chest height.

3 Front squat

Sets 5 Time 5 Rest 90sec

Why. With the bar in front of you, you move the stress to your quads, as well as make the move safer. You’ll be less likely to tip forwards and endanger your lower back. In case you are not able to do the Olympic lifters’ version of this exercise (bar on your fingertips), use this variation.

How. You should cross your arms over your chest, supporting the bar across your shoulders as you pull the bar out of the rack. Keep your chest up as you lower yourself into a squat, then drive your heels through to stand.

4 Tuck jump

Sets 3 Reps 6 Rest 60sec

Why. The move will train explosive power (or, if you do it for reps, cardio endurance) whether you jump onto a box or bench or just jump off the floor. Make sure your knees are as high as feasible.

How. When you reach the top of the move, bring your knees up towards your chest, bending your knees slightly. Then land as softly as possible.

Workout 2

1 Mountain climber

Sets 3 Reps 6, 8, 10 Rest 60sec

Why. With short toe touches on the floor and a high rep count, this exercise can be done for speed and fat loss. In contrast, bringing your knee to your chest will work your core and lower abs.

How. Position yourself on the starting blocks like a sprinter. Then return to the starting position by bringing your knee forward and crossing it across your body. Keep your movements slow and controlled as you do the other leg.


2 Dumbbell squat press

Sets 5 Reps 5 Rest 60-90sec

Why. Because this move entails such a wide range of motion, it is a very demanding one. It works your cardiovascular system in a real way and builds explosive strength and endurance.

How. Hold dumbbells at shoulder height with your hands. Keep your chest up and your knees in line with your toes as you lower into a squat. While you simultaneously press the weights overhead, stand back up as powerfully as you can.

3 Bent-over row

Sets 5 Reps 5 Rest 60-90sec

Why. There is no better way to build your back – plus it will balance out your pressing and give you a stable platform to push with. If you get more skilled, you can try a Pendlay row, where each repetition starts on the ground.

How. Handle the bar with a shoulder-width grip while bending your knees slightly. Lie flat on your back and bend your hips until your torso is at a 45-degree angle to the floor. You should pull the bar up until it reaches your sternum, then lower it under control. When you have to move your upper body to shift the bar, the weight is too heavy.


4 Jump squat

Sets 5 Reps 5 Rest 60-90sec

Why. Your body’s fast-twitch fibers will be targeted as you focus on explosiveness, helping you burn fat (or sink three-pointers). Make use of them as a safe and effective finisher. You won’t have to worry about getting injured.

How. Follow the same movement like the squat, then explode off the ground at the bottom of each rep. Get as high as you can, and reset between each rep to get as much air as possible.

Workout 3

1 Dumbbell overhead press

Sets 3 Reps 10 each side Rest 60sec

Why. With dumbbells, this classic shoulder builder is slightly easier on your rotator cuffs (the small stabilizing muscles around your shoulders) since your hands can rotate naturally. In the “military” version – done with your feet together as if you were on parade – this is slightly more challenging for your core.

How. Hold a dumbbell in each hand at shoulder height with your feet shoulder-width apart. Maintain a tight core while holding a dumbbell in each hand at shoulder height. When your arms are extended overhead, press the weights directly upwards, keeping your core braced. Maintain control of your lower body.

2 Push press

Sets 3 Reps 6-8 Rest 60-90sec

Why. Incorporating explosive drive into the overhead press mimics real-life movements – imagine putting a heavy bag into an overhead locker – and allows you to shift more weight than a strict press, while still developing muscular explosiveness and coordination. In addition, completing reps when your shoulders are tired is possible because your legs provide momentum during each rep.

How. Set up in the same position as the overhead press, then perform a quarter squat and raise the bar overhead as explosively as possible, using momentum to drive the bar upward. Pushing the bar until it’s almost over your head can be dangerous if you don’t do it properly.

Dafne Schippers

3 Kettlebell push press

Sets 3 Reps 6-8 each side Rest 60sec

Why. By the time you’ve performed two pressing moves your shoulders will be quite fatigued, so you’re using a kettlebell. In that way, you can press in a way that will be kind to your joints.

How. The kettlebell should be held in the rack position (by the shoulder, with the elbow tucked into your chest). Push the weight overhead by lowering yourself into a quarter squat and standing up powerfully.

Dafne Schippers

4 Burpee

Sets 3 Reps As many as possible in 40sec Rest 60sec

Why. It is the perfect cardio move to build conditioning quickly without requiring any special techniques or risks of injury. You also cannot cheat at it, nor can you make a mistake. Make sure you get up and clap after you jump on the floor.

How. At the bottom of the move, drop your chest to the floor, touching it to the floor. Step back to your feet, then jump in the air, clapping your hands above your head.

That was all about the workout routine that Dafne Schippers follows every single day. She is quite consistent with her schedules and makes sure that she keeps on working out every single day to keep herself fit and motivated. In the next section, she talks about the diet plan that she takes for getting energized.

Dafne Schippers Diet Plan

Dafne Schippers is not too huge on sharing her diet plan on social media. However, one thing is for sure, she takes in a lot of whole foods that give her the kind of energy that is required. Thus in the section, we will study the sample meal plans that she takes in to keep herself full and energized for a better workout routine.

Sample Meal Plan 1:

  • Pre-workout: Banana and a handful of plain almonds
  • Post-workout/breakfast: Oatmeal, cottage cheese, and blueberries
  • Snack: Hard-boiled egg and whole-wheat crackers
  • Lunch: Whole-grain roll, apple and salad of romaine, black beans, roast chicken, veggies, avocado, and olive oil-based dressing
  • Snack: Plain yogurt mixed with sliced peaches
  • Dinner: Seared salmon, brown rice, and steamed broccoli

Dafne Schippers

Sample Meal Plan 2:

  • Breakfast: Whole-grain pancakes, nut butter, and sliced banana
  • Lunch before the workout: Half of a roast beef sandwich with lettuce and tomatoes
  • Lunch after workout: Another half of the sandwich, clear soup (such as vegetable or chicken noodle), fruit salad, and glass of milk
  • Dinner: Grilled chicken, baked potato, and green beans with dried fruit (raisins, dried mango, dried cherries) for dessert

Sample Meal Plan 3:

  • Breakfast: Scrambled eggs, whole-wheat tortilla, chopped vegetables, salsa, sliced avocado, and a whole orange
  • Snack: Banana and a small granola bar
  • Lunch: Pasta with grilled chicken and zucchini
  • Pre-workout/game: Energy bar or whole-grain crackers and a few slices of deli turkey
  • Dinner: Quinoa, shrimp, steamed vegetables, and yogurt or a small amount of ice cream for dessert

Sample Meal Plan 4:

  • Breakfast: Smoothie made with pea or hemp protein, fruit, and almond milk
  • Lunch: Large vegetable salad with chickpeas, nut-based dressing, and avocado
  • Snacks: Pita bread with nut butter and fresh fruit
  • Dinner: Stir-fried vegetables with tofu and brown rice

Dafne Schippers

That was all about her diet plan which provides her with the necessary strength that si require by the person her age and fitness levels.

Dafne Schippers Fitness Interview

What did you do to protect yourself against the virus?
I am always very concerned about hygiene as an athlete but also in my personal life. I have always washed my hands regularly and as a professional athlete, you are extra careful because illness has a huge impact on training and competitions. It appears the coronavirus can cause permanent damage to your lungs. That would be the end of my career as a sprinter. Although I don’t belong to the risk group in terms of age, I don’t want to run any risks. My social life is on the back burner and I consistently keep a distance of a meter and a half.
Dafne Schippers
The training base at the Papendal Olympic training center was closed. How did you solve that?
That’s right, the sprint team selection was not allowed to use the sports facilities in recent months. We started looking for creative alternatives. It was very strange that as a top athlete you could find yourself sent away from a place while you were only trying to practice your profession. I realize that sport is secondary to the measures to reduce the impact of the corona crisis but I don’t find training in a forest that much safer than training on a running track. What I appreciated, however, was the support I received from Technogym. They immediately helped me by providing strength equipment so that I could do my strength training at home. I already had a Technogym treadmill and an indoor bike, and I was able to carry on training at home. That was great!.
Does Technogym equipment contribute to achieving your training goals?

I can’t go into detail about my training methods but thanks to Technogym I now have barbells, weights, and medicine balls, so I can do everything I normally do at Papendal at home. I use the squat rack at least three times a week. I can do all kinds of exercises with the rack, varying from the ‘clean’ and squats to bench presses. Strength training is extremely important for an athlete. You need power for the entire race: an explosive start, acceleration and to sustain the momentum. Technogym equipment is of excellent quality, which is necessary when you want to get the best out of yourself. All details must be correct, so the equipment you train with must meet the highest standards. I also like the design of the Technogym equipment.

There are currently no competitions and the Olympic Games have been postponed for a year. How do you deal with that?

It feels very unnatural not to run any races during the competition season. On one hand, it means that I don’t have to be at my peak but on the other, I have to keep training and stay fit. Fortunately, I can do that now the athletics tracks have reopened. And I have more time to adjust things that can be improved. The preparation may be longer in the end but the goals are still the same. Staying top fit is important but I did temporarily adjust the intensity of my training at the start of the restrictions. There was no point in constantly pushing my boundaries. I have been around for a few years and have already completed many large tournaments so taking a little slower for a while was not that bad. And now I’m training intensively again!.

Dafne Schippers
Do you have any tips to emerge stronger?
Perhaps the most important tip is to stick to your rhythm. Eat healthily, get enough sleep and keep exercising, then you stay in balance both physically and mentally. It may be tempting for many people to hang out on the sofa and stream content but you will feel better in the end if you keep taking care of your body.

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