- Routines
- Posts
- Could You Keep Up With Cristiano Ronaldo’s Workout Routine?
Could You Keep Up With Cristiano Ronaldo’s Workout Routine?
A Look at the Discipline and Training That Set Him Apart
Kumail Asghar Ali
February 13, 2025
Sponsored by
Hello Wellness Enthusiasts,
This week, we're analyzing Cristiano Ronaldo's relentless approach to fitness and peak performance. As one of the greatest footballers of all time, Ronaldo has developed a workout routine that goes beyond standard training methods, combining explosive strength, agility, and endurance with a disciplined recovery regimen. His commitment to physical excellence, from strategic exercise selection to optimizing recovery, offers a blueprint for building athleticism and resilience. Whether you're looking to improve your speed, power, or stamina, his approach provides valuable insights into what it takes to perform at the highest level.
Cristiano Ronaldo's commitment to fitness is so intense that even his kids get a front-row seat to the grind—whether they like it or not. If you think sticking to a workout plan is hard, imagine trying to sneak a soda in Ronaldo’s house!
In this week’s newsletter, we explore:
But first,
Participate in running research with RunDot and get two free months of run training
What is The RunDot Project?
It is an annual research initiative that uses optimized run training to help runners reach their true potential.
Why should you join?
RunDot athletes improve their running abilities, on average, 3.2x more than non-users, and experience performance improvements in 30% less training time.
Qualified participants also receive 2 free months of run training.
Do you qualify?
You are a good fit if you check these boxes:
You train with a GPS-enabled device
You have not used RunDot or TriDot in the last 12 months
You are not a professional runner
You are enthusiastic and motivated to accomplish your running goals
Do you meet these criteria?
Monday: Circuit Training for Explosive Power
Cristiano Ronaldo kicks off the week with an intense circuit workout focused on developing explosive power and endurance. This session combines strength, agility, and plyometric exercises to enhance his on-field performance.
Jumping Lunges: 8 reps to strengthen the legs while improving balance and endurance.
Box Jumps: 10 powerful leaps to increase vertical jump height and overall leg strength.
Lateral Bounds: 10 reps to improve side-to-side movement and agility.
Barbell Squats: 8 reps with heavy weight to develop lower-body power and stability.
Broad Jumps: 8 forward leaps to enhance sprint acceleration and explosiveness.
This full-body circuit helps Ronaldo build strength and conditioning while reinforcing key athletic movements essential for high-level performance.1
Tuesday: Rest and Recovery
While Cristiano Ronaldo trains at an elite level, he also understands the importance of proper recovery. Rest days help his muscles recover, preventing injuries and optimizing performance.
Muscle Repair: Rest days give the body time to rebuild and strengthen muscles after intense workouts.
Hydration and Diet: He ensures he stays hydrated and eats nutrient-rich meals to speed up recovery.
Active Recovery: Gentle stretching and light movement, like walking, help maintain flexibility without overstraining the body.
Cold Plunge and Sauna Therapy: You can use cold plunges2 and saunas to aid muscle recovery. If you're looking to improve your recovery routine, a portable cold pod or an indoor sauna can be great options.
Wednesday: Upper Body and Core Circuit
Cristiano Ronaldo’s workout on Wednesday is focused on building upper-body strength and core stability, essential for his explosive movements on the field. This training helps him maintain balance while sprinting, fending off defenders, and generating force in his shots. The circuit is repeated three times, with minimal rest between exercises to keep the heart rate elevated and improve stamina.
Push Press: 10 to 15 reps to strengthen shoulders and arms, improving upper-body power for shooting and aerial duels.
Burpee Pullups: A combination of endurance and strength, this full-body movement keeps Ronaldo explosive throughout matches with 10 to 15 repetitions.
Bench Dips: Targets the triceps and shoulders to improve balance while sprinting. He completes between 15 and 20 reps per round.
Pushups: Builds chest, core, and arm strength, reinforcing upper-body stability for ball control and passing. Ronaldo performs 20 to 30 reps.
Medicine Ball Toss: Enhances core engagement and upper-body power, helping Ronaldo react faster on the field. He executes 15 to 20 explosive throws per round.
This circuit workout is designed to condition the upper body for fast-paced action, ensuring Ronaldo remains strong, agile, and prepared for game-time demands.
Improve Your Workout With These Supplements
To keep up with an intense training schedule like Cristiano Ronaldo’s, proper nutrition and supplementation can support energy levels, muscle recovery, and overall performance. While his routine prioritizes a well-balanced diet, certain supplements can provide additional benefits to those looking to enhance their training results.
NMN: Supports NAD+ levels, which play a role in energy metabolism, endurance, and muscle recovery—ideal for maintaining peak performance.3
Grass-Fed Whey Protein Isolate Powder: Provides 20g of high-quality protein per serving, helping muscles recover and grow after intense workouts.4
Plant Protein Powder: A clean, plant-based protein option with a complete amino acid profile, perfect for those looking for a dairy-free recovery boost.5
Collagen + Creatine Stack: Helps improve joint and tendon health, enhances muscle endurance, and speeds up recovery—ideal for high-performance athletes.
NR (Nicotinamide Riboside): A form of vitamin B3 that aids in energy production and endurance, supporting overall workout performance and cellular health.6
Cristiano Ronaldo’s success on the field is built on consistent training, disciplined recovery, and proper fueling. Adding the right supplements can help maximize workout efficiency and maintain high energy levels throughout the day.
Thursday: High-Intensity Cardio
Cristiano Ronaldo’s workout isn’t just about strength—his ability to maintain top speed throughout an entire match is crucial. His routine focuses on explosive movements and endurance-based cardio training, keeping him fast, agile, and relentless on the field.
Power Cleans: Builds explosive strength by engaging multiple muscle groups. He completes 5 reps for five sets to enhance speed and coordination.
Sprints: He performs eight rounds of 200-meter sprints to fine-tune his acceleration and stamina, helping him recover quickly between bursts of play.
For those who prefer to train at home, there are several alternatives that can help build endurance and improve sprinting ability:
Treadmills: A great tool for controlled speed training, allowing you to adjust incline levels to replicate outdoor conditions.
Ellipticals: A lower-impact alternative that still provides an effective cardiovascular workout while reducing stress on the joints.
Exercise Bikes: Perfect for high-intensity interval training (HIIT) to improve leg strength and overall endurance while minimizing joint strain.
These options provide flexibility for those who want to include Ronaldo’s cardio principles into their routine without needing access to a running track or large open space.
Friday: High-Intensity Interval Training (HIIT)
Cristiano Ronaldo’s legendary core strength is one of the reasons he moves so effortlessly on the field, whether sprinting, jumping, or controlling the ball mid-air. His Friday routine is centered on maintaining stability, improving rotational power, and strengthening his entire midsection.
Knee Tuck Jumps: This plyometric exercise builds explosive power and strengthens the lower abs, helping with sprinting and agility. He completes three sets of 10 to 12 reps.
Hanging Leg Raises: One of the best movements for sculpting the lower abs and improving hip flexibility. He focuses on controlled movement for maximum engagement, performing 10 to 15 reps per set.
Dumbbell Single-Leg Deadlift: Designed to improve core stability, balance, and lower back strength, this exercise enhances Ronaldo’s ability to change direction quickly.
One-Leg Deadlift: By challenging his stability, this movement strengthens his core and helps with balance during high-speed runs. He performs three sets of five reps per side.
Overhead Ball Slam: This strengthens the core and upper body while mimicking the power transfer needed for heading and shooting. Ronaldo throws the ball down with force for three sets of 10 to 12 reps.
Single-Leg Barbell Squat: This advanced movement builds leg and core strength while working on stabilizing muscles, which are crucial for agility and coordination.
Saturday: Active Recovery and Sauna Therapy
After a week of intense training, Ronaldo dedicates Saturdays to active recovery, ensuring his body stays mobile, flexible, and well-rested. His recovery routine allows his muscles to repair, preventing fatigue while keeping his body primed for performance.
Muscle Recovery: Resting allows the body to rebuild muscle fibers and recover from high-impact workouts, ensuring strength and endurance remain at optimal levels.
Hydration and Nutrition: Staying properly hydrated and fueling the body with nutrient-dense meals supports energy replenishment and speeds up muscle recovery.
Light Movement: Ronaldo stays active on his rest days by engaging in light stretching, walking, or even playing a relaxed game of football to keep his muscles warm and mobile.
Indoor Sauna Sessions: Heat therapy helps improve blood circulation, reduce muscle stiffness, and promote relaxation. Sauna use has also been linked to long-term cardiovascular benefits.
Ronaldo’s approach to recovery highlights the importance of listening to the body and making recovery a structured part of training. Balancing intense workouts with active rest ensures he can continue performing at the highest level without unnecessary strain or risk of injury.
Sunday: Speed and Agility Training
Cristiano Ronaldo’s ability to accelerate past defenders and maintain speed throughout an entire match is a result of dedicated speed and agility training. Sundays focus on refining his quick bursts, reaction time, and directional changes—skills that make him one of the most dangerous attackers on the field.
Rope Jumping: A fundamental exercise to improve coordination, foot speed, and endurance. He completes 10 rounds with a one-minute rest between each set to keep his movements sharp.
Resistance Sprinting: To increase acceleration, he performs 10 sets of 50-meter sprints while pulling a resistance sled or wearing a weighted vest. This helps him explode off the mark and maintain high speed for longer distances.
Ladder Drills: Enhances footwork and reaction time by forcing rapid changes in direction. Ronaldo integrates lateral movements and single-leg hops to mimic on-field agility.
Cone Drills: He practices weaving through cones at full speed to develop sharper cuts and improve body control when dribbling past defenders.
Hill Sprints: Running uphill builds explosive leg power, improving overall sprinting speed while reducing the impact on joints. Ronaldo uses steep inclines for short bursts of maximal effort.
Speed and agility training are critical for Ronaldo, allowing him to maintain dominance on the field. His focus on acceleration, directional changes, and explosive power gives him the edge in high-pressure match situations.
Ronaldo’s Pre-Match Warm-Up Routine
Cristiano Ronaldo’s pre-match routine is designed to activate his muscles, improve flexibility, and sharpen his mental focus. Before every game, he follows a structured warm-up that prepares his body for explosive movements while preventing injuries. His pre-match ritual ensures he can start at peak performance from the first whistle.
Light Jogging: A low-intensity run that gradually increases his heart rate and loosens up his muscles, ensuring smooth movement before high-speed actions.
Dynamic Stretching: He includes exercises like hip twisters, side-lying clams, side-lying T-stretches, and bird-dog movements to improve mobility and prevent stiffness.
Cardio Activation: Short bursts of movement, including high knees and quick accelerations, elevate his heart rate and get his legs firing before the match.
Reaction Drills: He practices short sprint bursts and quick directional changes to prime his body for real-time gameplay situations.
Pre-Match Rituals: Ronaldo always steps onto the pitch with his right foot first and performs a small jump, reinforcing his mental preparation and routine before kickoff.
Fact-based news without bias awaits. Make 1440 your choice today.
Overwhelmed by biased news? Cut through the clutter and get straight facts with your daily 1440 digest. From politics to sports, join millions who start their day informed.
Did you like this week's newsletter? |
What’s Happening at Routines.club?
 | Lionel Messi’s Daily Routine For Peak Performance |
 | Cristiano Ronaldo’s Daily Routine for Success |
Train Like a Champion!
Join our community on Facebook and Instagram to take your fitness game to the next level—just like Cristiano Ronaldo. From explosive circuit training to intense core workouts, we’re here to share insights on training, recovery, and performance that help you push your limits. Whether you're aiming to improve your endurance, build strength, or stay disciplined with your workout plan, our community is the perfect place to stay motivated.
Let’s put in the work, stay consistent, and chase greatness together!
The Routines Team
Affiliate Disclosure: This newsletter contains affiliate links. If you make a purchase through these links, we may earn a commission at no additional cost to you. Your support helps us continue to provide valuable content. Thank you!