Last updated on March 4th, 2021 at 09:56 am

I promise not to make any jokes about Neymar Jr’s fake roll during the World Cup.

Too soon?

Anyways, there is no denying that he is one of the best soccer players in the world, and someone many of you have asked me to research.

We already saw Cristiano Ronaldo’s workout this week, and I’m sure this one might be somewhat similar.

In honor of the World Cup, even though none of these players [and their teams] are still in, we’re taking you through what it’s like to train like one of the top soccer stars.

Do you think you have what it takes?

Neymar’s Stats:

Height: 5’9

Weight: (approximate) 150 lbs

Age: 26 years old

Neymar is actually considered pretty short amongst the celebs we’ve seen.

Just a few inches above the shortest.

This range consists of guys like Zac Efron, KJ Apa, Mark Wahlberg, Daniel Radcliffe, Tom Holland and more.

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.

But, don’t worry either way.

I write these routines to be utilized by any shape and size.

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Neymar Diet and Nutrition

When you’re a professional athlete much of the time you’re going to think of food as fuel.

This mindset applies to Neymar Jr. as well.

Neymar follows a healthy diet, but tends to love carbohydrates and plenty of food throughout the day to fuel his grueling training – which means cyclical ketosis and intermittent fasting are likely out for this one.

That doesn’t mean you shouldn’t find what works for YOU, though.

That’s a big rule at SHJ.  Sustainability.  Find what you can sustain.

That’s why our Academy Nutrition Classes (Samurais, Greek Gods, SuperHumans, Monks, Hunter Gatherers, Spartans, Minimalists) all revolve around finding the specific diet YOU can sustain.

But, aside from a his health conscious decisions and love for carbs, Neymar has also been said to have a “magic potion”.

In an article by Daily Mail they tell us that his secret to success, and his “magic potion” is actually:

According to Spanish publication Sport, the trickster, without enough iron in his blood, has been given a protein shake to build up his strength again.  ‘A protein shake? That’s it?’  Yep. But before you start drinking all you can of your shakes at home, this isn’t your regular granular drink…  The reason it is called ‘magic’ by staff, is that even without much weight training or a regime, Neymar has gained 2kg and is almost back to full fitness.

We also learn that he drinks two of these shakes a day. 

I tend to drink one shake, but two scoops, but whatever floats your boat.

And if you’re going to start working on your protein intake, go ahead and read about how much protein you should have each day.

I think from there you’ll be on your way, but just in case, I’ll also leave you the link to our Nutrition Pillars as well.

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Neymar Workout Routine Research

Before we start training like Neymar we’re going to have to talk about what we’re try to achieve.

Those things are:

• Speed
• Power
• Balance
• Acceleration

In an interview with Red Bull Neymar Jr. gave a lot of information about his routine.  We are able to find out:

When Neymar joined Barcelona to team up with Lionel Messi, the club designed a training regime for the youngster, which included lots of rest and weights. The staff had also estimated he needs to bulk up and that would require hitting the weights since he needed to work on his upper body strength. He also keeps fit with cardio exercises like tennis, cycling, golf, running and swimming. And finally his diet was tweaked to include more carbs to build up his physique.

According to Neymar, the training ensures that players are totally fit and in perfect form for a 90-minute match.  ‘When we don’t have matches we do a lot more gym work,’ says Neymar, ‘but during the season a lot of your training comes on the pitch.’

His first workout consists of stretching followed by flexibility and strength-building exercises. This includes squat jumps, rope skipping, hopping hurdles, short sprints and a five-minute run. All these exercises are designed make him extremely quick on his feet.

His second workout consists of movement preparation which includes pillar skip, forward lunges and multi-directional lunges. A pillar skip is style of running, with your feet high in the air. Along with this he does a final run of ten minutes. All these workouts are designed to enhance quick movement over the pitch and also build up core strength, a primary requisite for a professional footballer.

That’s a ton of information.

But, necessary information so you know why I’m formatting the routine the way I am for you guys.

Now, I’m not going to program you two-a-day styled workouts, BUT, I am going to break the up the way they’re shown here, and program it designed for the attributes I mentioned before.

Are you ready?

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Neymar Workout Routine

Training Volume:

5+ days per week

Explanation:

You’re going to want to be extremely active.  I’m going to program you 3 days of training, but the other days you’re going to want to go for long distance runs, or get other forms of cardiovascular training in, including HIIT training, which I will explain as well.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Day One: Cardio, Calisthenics, Weights and Run

Warm Up:

Stretch

Jog 800m

Workout 1:

Circuit:

4 Rounds

400m run

15 Jump Squats

100 Jump Ropes

100m Sprint

15 Box Jumps

Workout 2:

Back Squat

4×12

Weighted Lunges

4×12

Mountain Climbers

4×25

Plank Holds

4×60 seconds

Cooldown:

10 minute jog

Day Two: Cardio or Activity Day

Get active.

If you feel confident enough you can get enough activity and cardio in being active doing something like hiking, tennis, or some type of other movement…do it!

If not, you have some options:

Long Distance Cardio:

Run a 5k (3.1 miles)

High Intensity Interval Training:

60 minutes on and off cardio

1 min on: Run 5.5-9 mph

1 min off: Run 2.5-3.5 mph

Day Three: Cardio, Calisthenics, Weights and Run

Warm Up:

Stretch

Jog 800m

Workout 1:

Circuit:

4 Rounds

400m run

15 Jumping Lunges

100 Jump Ropes

100m Sprint

15 Goblet Squats

Workout 2:

Front Squats

4×12

Leg Press

4×12

Leg Raises

4×25

Plank Holds

4×60 seconds

Cooldown:

10 minute jog

Day Four: Cardio or Activity Day

Get active.

If you feel confident enough you can get enough activity and cardio in being active doing something like hiking, tennis, or some type of other movement…do it!

If not, you have some options:

Long Distance Cardio:

Run a 5k (3.1 miles)

High Intensity Interval Training:

60 minutes on and off cardio

1 min on: Run 5.5-9 mph

1 min off: Run 2.5-3.5 mph

Day Five: Cardio, Calisthenics, Weights and Run

Warm Up:

Stretch

Jog 800m

Workout 1:

Circuit:

4 Rounds

400m run

15 Pistol Squats (each leg)

100 Jump Ropes

100m Sprint

15 Weighted Step Ups

Workout 2:

Overhead Squat

4×12

Hamstring Curls

4×12

Sit Ups

4×25

Plank Holds

4×60 seconds

Cooldown:

10 minute jog

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