KUCHING: National shot put champion Jonah Chang Rigan is heading into the 2025 SEA Games in Thailand in high spirits, crediting a more structured and refined training plan.
He also shared that his pre-Games preparation included a smoother and more disciplined “no pork, no power” loading phase as he gears up for his second outing on the regional stage.
“Before going to Thailand, we already completed our loading phase, no pork, no power — so there’s a lot less pressure when the stomach is happy,” he said.
The Sarikei-born strongman said his preparations this year have been far more refined, with a strong emphasis on technique efficiency, strength maintenance, and recovery.
“For this second SEA Games, I’ve made a few key adjustments. Training is a lot more structured now with more focus on technique, strength maintenance and especially recovery,” he told Sarawak Tribune.
The 22-year old added that growing maturity in understanding his own body has helped him train smarter and stay consistent throughout the season.
“I’m more mature in managing my body, so I know what works for me and what to avoid. Overall, I feel sharper and more consistent this time,” he said.
Competing in two events for the first time, including the discus throw, Jonah admitted there is pressure — but it is pressure he welcomes with a positive mindset.
“Of course there’s pressure, but I’m taking it positively. I trust my preparation and the support team around me. I just stay focused on my routine, my throws, and my mindset,” he added.
With confidence high and preparation steady, Jonah will be aiming to deliver another strong performance as he takes on the region’s best at the 2025 SEA Games.
The SEA Games athletics events will run from Dec 11 to 16.
