How does Ronaldo train?

Cristiano Ronaldo

  • Date of birth: 5 February 1985
  • Height: 186 cm
  • Weight: 85 kg

How is Cristiano Ronaldo trained?

The basis of training of the famous football player and the secret of his excellent physical form is discipline. Ronaldo trains five times a week for 3-4 hours a day and follows a strict diet. Cristiano pays special attention to the quality and quantity of sleep, so important for recovery.

His training program includes workouts to increase endurance( interval cardio, circular training, plyometrics), training in the gym to maintain muscle tone and, of course, special football training to increase the level of possession of the ball.

The secret of the press Ronaldo

Cristiano Ronaldo - an ideal body and a powerful press

Low level of subcutaneous fat( less than 10% of the total body weight) is the main secret of the press and relief body Cristiano Ronaldo. Footballer also said in an interview that he regularly does exercises for the press. His personal record is 3000 twists performed in one day.

Despite the fact that Krishtinu adheres to a high-calorie diet, his active lifestyle and regular exercise allow you to not even think about fat deposits on the sides and in the lower abdomen. If you are looking for a method for burning fat on your stomach - read our article.

Training program Cristiano Ronaldo

The following training program is designed specifically for Cristiano by the famous fitness trainer Brad Campbell. The purpose of the training is to maintain the general muscle mass, and to strengthen strength, endurance and other important parameters in sporting success.

Especially note that this program is not intended for beginners or even for advanced trainers. Attempting to perform the presented training cycle without professional supervision will not only be ineffective, but can also lead to rapid overtraining.

Training A: Strengthening the strength of the

Complex training for all the muscles of the body - pulling up with a load, dumbbell bench press lying on the fitball, deadlift on the straight legs, forward and sideways dumbbells, lifting the bar to the chest, barbell standing,standing, lifting weights with one hand with a turn.

Each of these exercises is performed in 5 sets of 5 reps;between sets - 45 seconds of rest. After the main workout - 30 minutes on the treadmill in the HIIT-mode "mountain running"( sharp and frequent changes in the angle of the blade, plus a speed increase every 5 minutes).

Training B: Circuit training

Circuit training includes twelve plyometric exercises with body weight, performed in a row without interruption and one minute each. In total, two sets of cycles of these exercises are performed. The total duration of the circular training is 25 minutes.

Exercises can vary from day to day. The most typical: jumping on the box, pushing with cotton hands, jumping forward( standing straight, legs together, jumping as far as possible, pushing your hands away from the air, landing on both feet), push-ups with jumping up.

Training C: Strengthening endurance

Exercises are performed in a row, in 18 repetitions each, without pause for rest - sit-ups with dumbbells;push-ups on the triceps with legs on the bench;rolling the fitball with one foot towards him, lying on his back;traction dumbbell to the waist in the slope;bench press of dumbbells;push-ups on the uneven bars.

This training, like training B, is performed in a circular mode. After the first cycle of exercises, one-minute rest follows, then the second cycle is performed. Remember that taking amino acids BCAA during such a training will significantly increase its effectiveness.

Training grouping

Training is performed in staggered order. On Monday training is held A, Tuesday - 45 minutes of running, on Wednesday training B and training C are combined, on Thursday - rest, on Friday - training A, Saturday - rest or jogging, on Sunday - training B.

To accelerate the recovery is usedsports massage, warming in the sauna and a contrast shower. In addition, Cristiano Ronaldo is regularly subjected to comprehensive medical checks, which allow to identify overtraining in the early stages and reduce the risk of injury.


Training complex Krishtinu Ronaldo is built on the use of circular training, plyometric exercises, high-intensity interval training HIIT - and, of course, purely football training for honing the skill of possession of the ball.

Scientific sources:

  1. Cristiano Ronaldo workout routine and exercises, source
  2. How To Train Like Cristiano Ronaldo, source

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