How does Cristiano Ronaldo train in weight training?

Exceptionally talented, Cristiano Ronaldo is also and above all a workaholic. Since the beginning of his career, the Portuguese footballer has always been in perfect physical condition. As proof, in nearly 20 years of sport at the highest level, his injuries can be counted on the fingers of one hand. For Ronaldo, the strength trainingNutrition and recovery are the pillars of his lifestyle and success. Discover the CR7 method.

Who is Cristiano Ronaldo?

Cristiano Ronaldo was born in 1985 in Funchal, a city in Portugal located on the island of Madeira.

It begins the soccer very early on, in a small club near his home.

At the age of 11, the young Cristiano joined the training center of Sporting Portugal, one of the most prestigious clubs in the country. He then moved to Lisbon and began to play for trainings to reach his ultimate dream: to become a professional soccer player.

It did not take long for him to catch the eye of the club's management. He signed his first professional contract at just 17 years old.

A precocious talent, CR7 began to make a name for himself in the world of soccer. In the summer of 2003, he was spotted by the great Manchester United during a friendly match. Sir Alex Ferguson, then coach of the United, did not hesitate to spend 15 million euros (a very large sum at the time) to acquire the services of the Portuguese nugget.

In England, Cristiano Ronaldo has been a star performer for 6 seasons. He won the prestigious Champions League in 2008 and won the first of his 5 Golden Ball Awards the same year.

He joined Real Madrid in 2009 for 94 million euros. With the Merengue club, the Portuguese lands 4 new Champions League.

He left the Spanish capital to join Juventus Turin in 2018, then returned to Manchester United in 2021.

Captain of the Portuguese national team, Cristiano Ronaldo led his team to the roof of Europe in 2016, beating the French team in the Euro final.

With the strength ofan impressive track recordToday, he is considered one of the greatest athletes of the planet.

Early on, he understood that it was essential to train in sports hallIn addition to the training sessions with his club. By inflicting himself several sessions per week, the Portuguese has put physical preparation at the heart of his success.

For Ronaldo, sculpting his body is a way to improve his speed, relaxation and explosiveness. Measuring 1,84 meter for 83 kilosHe has built up an exceptional physique, with abs and powerful thighs.

Ronaldo and weight training: his workout routine

A workaholic

You want to know how to have Ronaldo's abs ?

As you can imagine, this is achieved through discipline. Cristiano Ronaldo lives for soccer and dedicates every second of his life to it. Every day, everything he does has a single objective: to be the best.

When he arrived in England in 2003, Ronaldo was a frail player. He then started to work out in order to to get stronger the lower and upper body.

In all the clubs where he has been, his teammates have been unanimous: Ronaldo works harder than the others, much harder even!

It is no coincidence that he has always managed to avoid get hurt. He doesn't hesitate to arrive an hour before workouts to go to the gym, and leave after everyone else. Those long hours spent working out muscle strengthening and stretching to keep him at his physical best.

Ronaldo is known for his abdominal belt perfectly developed. But this is not only for aesthetic purposes. If he gives so much importance to his chocolate bars, it is above all because it allows him to run faster, to jump higher, to better resist in duels and to prevent injuries.

Cristiano Ronaldo's training program

With his training routine, the Portuguese striker is not necessarily looking to take muscle mass. For him, building up his muscles is a way to optimize his qualities on the green rectangle.

To do this, he performs weight training and fitness exercises several times a week. He also does plyometrics to gain in explosiveness.

Before each session, he takes the time to warm up by doing cardio and stretching movements.

The physical preparation of Cristiano Ronaldo is composed as follows.

Day 1

• Pulls
• Deadlift with outstretched legs
• Dumbbell bench press
• Dumbbell lunges (front and side)
• Calf extensions
• 30 minutes of jogging

Between rounds, the Portuguese only takes 45 seconds of rest to replicate the intensity of a soccer match.

Day 2

• 45 minutes of running

Day 3

• Dumbbell squat
• Leg curl on Swiss ball
• Lumberjack draw
• Shoulder press
• Body weight dips
• Box jump
• Jumping Pumps
• Lateral jumps
• Burpees

Day 4

• 20 minutes of low intensity physical activity

Day 5

• It reproduces the same exercises as on day 1

Day 6

• It reproduces the same exercises as on day 2

Day 7

• It reproduces the same exercises as on day 3

Ronaldo also spends several hours a week doing abdominal strengthening exercises and stretching.

You are a footballer and want to set up a specific physical preparation? Discover my advice as a sports coach to intelligently integrate weight training into your training program.

The diet of Cristiano Ronaldo

The Cristiano Ronaldo's diet program is just as rigorous as his training.

Physically, this translates into a body fat percentage extremely low, around 10 %. This is what allows him to sport a dry physique and bulging muscles.

But then, what is Ronaldo's diet?

Not surprisingly, the five-time Ballon d'Or winner bases his diet on healthy foods and unprocessed. He is followed daily by a nutritionist who assists him in the composition of his menus.

Ronaldo takes 5 to 6 meals a day to provide his body with sufficient energy. His diet is rich in protein and good carbohydrates, and thecaloric intake is perfectly mastered.

CR7's favorite foods are:

• Fish (tuna, cod, etc.)
• The chicken
• The eggs
• The olives
• The ham
• Low-fat yogurt
• Fruits and vegetables

He avoids industrial products, sugary drinks and alcohol. He drinks several liters of water every day.

In terms of lifestyle, Cristiano attaches particular importance to sleep, as well as to the muscle recovery.

Conclusion

If Cristiano Ronaldo is a an outstanding athleteHe owes it in large part to his hard work. Season after season, the Portuguese footballer knew how to use weight training in order to build an ideal physique to shine at the highest level.