Last updated on March 4th, 2021 at 09:50 am
Who wouldn’t want to train like this soccer sensation?
Ronaldo sports a more defined and shredded look than some superheroes we’ve seen at SHJ.
One thing I will say, while we’re talking about superheroes, is that Cristiano Ronaldo trains like one.
So, if you want to look like him, or perform like him, you’re going to have to be ready to train like him as well.
This means high volume, high intensity, and high reward…
Oh, and congrats on signing with Juventus, Mr. Ronaldo.
Cristiano Ronaldo Stats:
Height: 6’2
Weight: (approximate) 184 lbs
Age: 33 years old
Ronaldo is average height among the celebs we’ve seen at SHJ.
Which is pretty tall for “average”.
The average height is anywhere from 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Hugh Jackman, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.
And, even taller than them are guys like The Mountain, Dwayne Johnson, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.
Don’t forget about the short range though. We also have Zac Efron, KJ Apa, Mark Wahlberg, Daniel Radcliffe, Tom Holland and more falling in that range.
But, don’t worry either way.
I write these routines to be utilized by any shape and size.
Take The SHJ Program Quiz and find the perfect program for YOU.
Cristiano Ronaldo Diet and Nutrition
In an interview with Goal.com we get a ton of information about both Ronaldo’s diet and his workout routine.
I’ll share some of the dietary and nutrition information now.
He seems to have it figured out. He’s about discipline, and he’s able to sustain it.
And we know sustainability is one of the most important things we shoot for at SHJ.
That’s why in The Academy our Nutrition Classes (Samurais, SuperHumans, Greek Gods, Monks, Hunter Gatherers, Minimalists, Vikings, Spartans) are made to revolve around finding what’s right for YOU.
Goal.com gives us:
Ronaldo, unsurprisingly, takes his diet very seriously. “A good workout must be combined with a good diet,” he states. “I eat a high protein diet, with lots of wholegrain carbs, fruit and vegetables, and avoid sugary foods.”
He particularly likes fish and his favourite dish is bacalhau a braz, which is a mixture of cod, onions, thinly sliced potatoes and scrambled eggs. At restaurants, Ronaldo says he often orders steak and a salad.
“Eat regularly,” Ronaldo continues. “If you train regularly it’s important to keep energy levels high to fuel your body for better performance. I sometimes eat up to six smaller meals a day to make sure I have enough energy to perform each session at top level.”
Hydration is vital, too – “drinking water is so important,” Ronaldo affirms – but one of the sacrifices he makes to keep his body in top condition is avoiding alcohol.
So he’s giving up alcohol, eating high protein, wholesome carbs, and avoiding sugary foods.
That’s the gist of it.
He’s making healthy choices and viewing food as “fuel”.
You can view these same tips, or you can make your way over to our Nutrition Pillars and work on finding what works for you.
There’s always options.
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Take The Free Workout Placement Quiz and find the best free workout for you.
Cristiano Ronaldo Workout Routine Research
Being that Goal.com’s information is so informative, coming directly from the source (Ronaldo himself), I’m going to use them again for this section, paired with some other things I found worth adding.
For example, Muscle and Fitness interviewed Ronaldo and he said, plain and simply:
“Eat well, stay hydrated, and sleep properly. This has been my focus since I started my career.”
They continue by telling us he told Nike:
“Some days I don’t feel motivated, but I stop and I say, ‘I have to do it, because it’s going to give me good things in the future,’” Ronaldo told Nike. “This is my motivation. My key is to be focused and to dedicate myself 100% of the time.”
And, Bodybuilding.com tells us that his routine should focus “on power, explosion and speed.”
I think we can handle that.
But, back to Goal.com’s information.
They give us a ton, and I’m going to give it all to you here:
First thing’s first: start with a warm-up to decrease the risk of injury. “In training we do a few laps of the pitch, stretching and cardio warm-up exercises,” Ronaldo explains.
“Make sure you do something similar in your training, even if it is jogging to the gym or a warm up on the treadmill or bicycle.”
When in the gym, Ronaldo’s main workout is split between cardiovascular training – such as running and rowing – and weights. “Mix it up,” Ronaldo advises – as well as keeping things interesting, it’s important to ensure all areas of the body are targeted and exercises improve both strength and stamina.
On the pitch, the focus is on high-intensity drills that reflect match situations. “We do a lot of sprinting drills in training and they can be incorporated into your workout whether you are in the gym or outdoors,” Ronaldo says. “Try and add it to every workout you do.”
So, to go with our power, explosive, and speed training, we seem to have a lot more to base our training off of.
Are you ready?
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Cristiano Ronaldo Workout Routine
Training Volume:
5 days per week
Explanation:
This is a training replication of one of the world’s greatest athletes. The volume is high. It’s okay to cut some portions and take extra rest days if needed. Don’t be afraid to scale.
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Day One: Cardio, Circuit, Chest, Sprints
Warm Up:
Stretch
Jog 1600m
Circuit:
5 Rounds for Time
Row 400m
10 Thrusters
10 Box Jumps
10 Push Ups
Workout:
Bench Press
4×12
Chest Flys
4×12
Incline Chest Press
4×12
Cable Pushdowns
4×12
High Intensity Interval Training
10-20 min of Treadmill Sprints/Walk Intervals
OR
10-20 min of Jump Rope
Day Two: Cardio, Circuit, Legs, Sprints
Warm Up:
Stretch
Jog 1600m
Circuit:
1 Round for Time
Bike 60 Cals
50 Wall Balls
40 Power Cleans
30 One Arm Dumbbell Snatches
20 Burpees
10 Deadlifts
Workout:
Back Squat
4×12
Leg Press
4×12
Quad Extension
4×12
Hamstring Curls
4×12
High Intensity Interval Training
10-20 min of Treadmill Sprints/Walk Intervals
OR
10-20 min of Jump Rope
Day Three: Cardio, Circuit, Back, Sprints
Warm Up:
Stretch
Jog 1600m
Circuit:
3 Rounds for Time
5 Burpees
10 Push Ups
15 Sit Ups
20 Power Snatches
15 Mountain Climbers
10 Pull Ups
5 Pistol Squats (Each Leg)
Workout:
Deadlift
4×12
Dumbbell Rows
4×12
Lateral Pulldowns
4×12
Bent Over Barbell Rows
4×12
High Intensity Interval Training
10-20 min of Treadmill Sprints/Walk Intervals
OR
10-20 min of Jump Rope
Day Four: Cardio, Circuit, Shoulders, Sprints
Warm Up:
Stretch
Jog 1600m
Circuit:
21-15-9
Thrusters
Pull Ups
Workout:
Military Press
4×12
Dumbbell Front Raises
4×12
Lateral Side Raises
4×12
Upright Rows
4×12
High Intensity Interval Training
10-20 min of Treadmill Sprints/Walk Intervals
OR
10-20 min of Jump Rope
Day Five: Cardio, Circuit, Freestyle, Sprints
Warm Up:
Stretch
Jog 1600m
Circuit:
4 Rounds for Time
Row 800
15 Power Cleans
10 Bench Press
5 Burpees
Workout:
Clean and Press
4×12
Weighted Lunges
4×12
Box Jumps
4×12
Pull Ups
4×12
High Intensity Interval Training
10-20 min of Treadmill Sprints/Walk Intervals
OR
10-20 min of Jump Rope
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Would it still be effective if I change some of the Exercises since I don’t have weights
Yes.
can you make a Mbappe workout pls