{"id":3227,"date":"2024-01-24T11:39:59","date_gmt":"2024-01-24T10:39:59","guid":{"rendered":"https:\/\/defi30jours.fr\/?p=3227"},"modified":"2024-01-24T11:48:18","modified_gmt":"2024-01-24T10:48:18","slug":"cristiano-ronaldos-training-routine-a-model-to-follow","status":"publish","type":"post","link":"https:\/\/defi30jours.fr\/en\/la-routine-dentrainement-de-cristiano-ronaldo-un-modele-a-suivre\/","title":{"rendered":"Cristiano Ronaldo\u2019s training routine: a role model"},"content":{"rendered":"

After a 20-year career, Cristiano Ronaldo remains an exceptional athlete. For this, there is no magic formula, just intensive and regular training.<\/span><\/p>\n

Physical characteristics of Cristiano Ronaldo<\/strong><\/h2>\n

At 38, the Al Nassr and Portugal star retains athletic abilities comparable to those of most younger players. Capable of jumping 2.10 m to score with a header, the physical tests carried out upon his arrival at the Juventus Turin<\/a> had impressed the fitness coaches of the \u00abOld Lady\u00bb (the Italian team\u2019s nickname). His muscle mass had been estimated at 50 % and his body fat at just 7 %.<\/span><\/p>\n

Principles of Cristiano Ronaldo\u2019s training<\/strong>
\n<\/span><\/h2>\n

Cristiano Ronaldo is known for his dedication to training. To reach and maintain this level, CR7 trains individually every day in addition to group sessions with his teammates. In total, he trains twice a day, six days a week, and devotes around 5 hours a day to training.<\/span><\/p>\n

His training is based on a balance between strength and cardio. He does a lot of bodyweight work with basic calisthenics exercises and with dumbbells. He regularly organises his sessions as circuit training.<\/span><\/p>\n

The specific objectives of Cristiano Ronaldo's training:<\/strong>
\n<\/span><\/h3>\n

\u2013 <\/span>Maintain muscle mass<\/span>
\n<\/span>\u2013 Improving strength and stamina<\/span>
\n<\/span>\u2013 Preventing injuries<\/span><\/p>\n

CR7 strength training exercises<\/strong>
\n<\/span><\/h3>\n

Here are the weight training exercises that Cristiano Ronaldo usually does in the gym:<\/span><\/p>\n

    \n
  • With dumbbells:<\/strong>\n
      \n
    • Stiff-legged deadlift<\/span><\/li>\n
    • Bench press<\/span><\/li>\n
    • Seated overhead press<\/span><\/li>\n
    • Side vents<\/span><\/li>\n
    • Squat<\/span><\/span><\/li>\n<\/ul>\n<\/li>\n
    • Without dumbbells:<\/strong>\n
        \n
      • Dips<\/span><\/li>\n
      • Pumps<\/span><\/li>\n
      • Single-arm rowing<\/span><\/li>\n
      • Single leg stability ball hamstring curl<\/span><\/li>\n
      • Side jumps<\/span><\/li>\n
      • Bench jumps<\/span><\/li>\n
      • Slots<\/span><\/li>\n
      • Alternating side lunges with jump squats<\/span><\/li>\n
      • Heel touches<\/span><\/li>\n
      • Crunch<\/span><\/li>\n
      • Donkey kick (glutes)<\/span><\/li>\n
      • Squats<\/span><\/li>\n
      • Plank (various variations)<\/span><\/li>\n
      • Superman<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

        Cristiano Ronaldo usually performs 3 sets of 10 to 12 repetitions for each weight training exercise. He gradually increases the weight over time. Each of Cristiano Ronaldo's training sessions lasts around 2 hours. He dedicates about 1 hour to weight training and 1 hour to cardio.<\/span><\/p>\n