When it comes to working out, few athletes follow a more rigorous regimen than Cristiano Ronaldo. From diet, to exercise, and some pretty innovative techniques, the football icon’s fitness training regimen offers a lot of insight to even the average person.
In this post, we’re going to explore some important takeaways from Cristiano Ronaldo’s training. And in case you are worried it’s going to be too hard to follow, here’s a comforting hint: some of the tips involve you doing nothing at all!
How to train like Ronaldo:
Ronaldo’s training program is comprised of high-intensity cardio exercises and strength training. Like every other footballer, Ronaldo must do a lot of running to build and maintain his stamina and aerobic fitness. These typically involve variations of sprint drills such as suicides and cycling.
When it comes to resistance training (strength training) this is where Ronaldo’s training routine gets interesting. His strength training plan incorporates these eight exercises:
Lower body strength is essential for every professional athlete, and particularly so for footballers. Ronaldo’s routine, therefore, begins with three sets of regular lunges after which he progresses to do sets of side lunges combined with explosive squats.
Unsurprisingly, Ronaldo incorporates push-ups into his routine. He starts with a narrow grip and progresses to a wide grip.
Ronaldo then focuses on building his core strength using a mix of crunch variations. According to him, this is his favourite part and this makes sense as core strength is crucial for footballers.
4. Reverse leg lifts
This exercise focuses on working the glutes, another critical muscle for a footballer. You simply get down on all fours and extend your legs (one at a time) completely behind you and then up to your chest and repeat.
5. Bodyweight squat
Bodyweight squats are a compound exercise and help to develop the core and lower body muscle groups simultaneously.
A plank is performed by propping your body on your forearms with your torso stretched out in a straight line behind you.
7. Mountain climbers
To perform mountain climbers, get into the same position as with reverse leg lifts, and begin to run on the spot.
This is a great exercise for building back-strength. To perform, you lie down in prone position with your hands and legs outstretched and your chest above the ground. You then lower and elevate your chest repeatedly, and without touching the ground for the duration of the exercise.
Electrical Muscle Stimulation
Ronaldo recently made an Instagram post that showed him using Electrical Muscle Stimulation devices. These do not involve any exercise moves but are an important part of Ronaldo’s training regimen. While there are still a few people who are not sure whether EMS devices work, if Ronaldo is using them, they probably do. EMS devices are new technology made by SIXPAD, who claim that their devices stimulate enhanced engagement of the muscles used in the exercise, leading to increased gains. All we know is that SIXPAD is the best EMS device currently on the market.
True muscle growth and maintenance are not humanly possible with eating an appropriate diet. For an athlete, this means high quantities of protein in addition to a balanced diet. Some of Ronaldo’s favourite protein sources include chicken breasts, egg whites, cheese, tuna, chickpeas, and a few others.
Aside from eating a healthy protein-based diet, Ronaldo also ensures that he takes in the optimal amount of muscle-growing nutrients by taking a high amount of nutritional supplements throughout the day. Most people find it hard to obtain optimal amounts of protein from food sources alone, and this is where supplements come in handy. The best supplements offer concentrated doses of protein in the most effective form for easy absorption.
If you would like some guidance, we would be delighted to walk you through the process. Get in touch with us today! You can also check out some of the extremely effective nutritional supplements that we have on offer.