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The Cristiano Ronaldo Workout

Posted by personaltrainersscottsdale.com | Posted in Celebrities | Posted on 13-06-2010

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The Cristiano Ronaldo workout is the perfect routine for guys looking to sculpt a lean, ripped, athletic body like one of soccer’s biggest stars.  Using this Ronaldo workout routine over six to twelve weeks will create huge changes in your body if you stick with it!  Read on for more info.

Twenty five year old Real Madrid Soccer star Cristiano Ronaldo can probably teach some folks a thing or two about how to be lean, mean, and astronomically successful.  The forward, who nabbed a salary of $18 million a year and has endorsements from Emporio Armani, Pepe Jeans, Nike, Castrol, and Coke has become known for his lightning-fast speed and incredible ball control.  Opposing players have learned their lessons the hard way.  One of them: if you corner Ronaldo you can be sure he will show you some serious footwork and shuffle his way to an opening before you can even react.  But the fancy footwork is only the beginning.  It sets the stage for this dynamo to display some serious power.  Case in point: the star can drive precision shots at a blistering pace into the net from as far out as 25 yards or more.

But that’s not all that Ronaldo is known for.  Many people have compared the Portugal native to the brash playboys of soccer’s earlier years, particularly the 60s and 70s.  And it’s not just stuff from the rumor mill.  The star has been spotted on this side of the ocean – Hollywood to be exact – cohorting with some of America’s favorite celebrity ladies.  In 2009, Cristiano famously wrecked his new Ferrari and then landed on more than a few pages of the U.S. tabloids after being spotted in the company of two of Tinseltown’s trendies ladies – Kim Kardashian and Paris Hilton.

Whether or not Ronaldo wants to make a name for himself in the tabloids is unclear. And frankly, it doesn’t really matter.  Unless we’re talking to a woman who wants to date the guy or cares who he is dating, people seem to only be concerned with a few things when it comes to this soccer king.  The first two questions people have in their minds are:

1.”How did he get to be so good at soccer?”

and

2.”How do I make that much money?”

The third question of course, is…

“How can I get in that kind of shape?”  (Or, as I’ve actually heard someone say, ripped like Ronaldo)

But alas, the unfortunate truth is that it would be pretty hard to help people with the first two questions.  What is a lot easier (but still difficult) is to get a body like Cristiano Ronaldo.

Like all Premier League players, Ronaldo probably trains five days per week, depending on mid-week or weekend matches. A normal days training would incorporate cardiovascular fitness, resistance training, practice matches and set play practice (penalties and free-kicks).  The duration of daily workouts is typically between 3-5 hours, so, when you add it all up, training time is pretty extensive.

Looking for more Celebrity Workouts? Check out the Chris Hemsworth Workout here.

Body fat levels for professional soccer players are normally 10% or lower, which is why you’ll see many with very lean torsos and decent muscle definition overall.  Although they don’t carry much muscle mass, especially in the upper body (since their sport doesn’t require them to be bulky), the combination of relatively intense, longer duration workouts and a good diet are what help these athletes stay lean year round.

To get a body like Cristiano Ronaldo the idea is to train like he would.  Soccer is a very dynamic sport, which requires total body strength, agility, power, speed, endurance, neuro-muscular coordination, proprioception as well as a high VO2Max, not to- mention high-level cardiorespiratory conditioning.  Soccer also requires good flexibility so as to avoid injury – players are often prone to poor hamstring flexibility.  Another important thing for soccer players is having balanced muscles - especially the quadriceps and hamstrings, as well as to avoid strength imbalances (also known as bilateral deficits) between the right and left legs.

 

Want more info on this and other celeb workouts?

Wondering what to do after the six weeks are up?

Check out this exclusive offer from MyLifeMyBody, the first site to offer the breakthrough new book The Celebrity Workout Book for Men

For more in depth info on Cristiano Ronaldo’s workout, diet, and background check out the ground breaking just released book The Celebrity Workout Book for Men. In it you’ll find in-depth info on how to train and eat like Cristiano Ronaldo and almost 20 other stars to get a specific physique based on the celebrity of your choice.  Jam packed with over 400 pages showing you how to get totally ripped, jacked, and shredded like your favorite star – and stay that way forever!!

Grab it now!

 

Before we continue on, there are a few things to realize as far as the athlete training routines go (or anyone’s routine for that matter)  Basically, whenever a person trains to improve their ability in a particular sport they need to work on three things:

1. Movements: Training similar movement patterns to the ones that are used in the sport will improve your ability in that particular sport.

2. Muscles: Training the muscles that are used in the sport will improve muscular function (power, strength, endurance) in that particular sport.

3. Energy Systems: Training the energy systems that are used in the sport (phosphagen, glycolytic, oxidative) will help you to perform optimally by supplying ATP to working muscles preventing premature fatigue.

The challenge is to, as the average person, work on these three things in the same way Ronaldo would.  The good thing is that you are not worried about improving your soccer skills.  Not only does this take some pressure off (because getting as good as Ronaldo overnight would be impossible) but it also allows you to spend time that would otherwise be spent on soccer skills working on doing things that will sculpt your body.  After all, a lot of the reason that Ronaldo works out for 3-5 hours per day is that much of his training involves doing what he does for a living – playing soccer! The fact that you aren’t worried about competing in the sport means that most of the soccer training doesn’t need to be done!  What does need to be done is some of the same types of things that Ronaldo does that pertain to soccer if and only if they are also necessary to burning fat and sculpting your body...

(Note: working on keeping the muscles balanced as well as eliminating or reducing any bilateral deficit are examples of two things that Ronaldo would do in his routine to help his soccer abilities that should also be done by a person looking to follow this routine. Not only will working on these two things improve the way your body looks – especially muscle symmetry – but you will also decrease your risk of injury)

This means that working out for six hours per day isn’t necessary.  Of course, this is great because chances are, you don’t have that much time to spend in the gym each day.  As long as what you do is focused on the bigger picture and includes a healthy eating plan, you will get results, assuming you are consistent with your training, rest, and diet.

Looking for more Celebrity Workouts? Check out the Hugh Jackman Workout here.

Most of the workouts in this routine will include either strength training and/or cardiovascular training.  Here are the reasons for each type of training:

*Total Body Strength Training:

- Builds muscle

- Improves myogenic tone (muscle tone)

- Increases EPOC (post-exercise oxygen consumption)

- Creates a favorable hormonal environment (HGH, Insulin-like Growth Factor, and Testosterone levels are optimized )

- Focuses on a variety of different types of exercises to maximize balanced, aesthetic muscle development (aka having a nice body)

*Cardiovascular Training:

- Burn extra calories

- Increase metabolic rate

- Improve strength training performance via VO2Max improvements as well as other adaptations

** Both of these types of training also improve insulin sensitivity, which allows your body to build muscle and burn fat more efficiently.

There are some general rules that this particular routine follows.  Some of these rules tend to hold true in the majority of other programs as well.  A few of the general guidelines used to create these workouts are the following:

1. Bigger muscle groups get worked in the beginning of the workout.

2. Compound movements (multi-joint movements) are most effective for adding muscle mass, burning fat, and improving athleticism.  They make up the brunt of the exercises in this routine.  They should be done before isolation movements.  For example, rows would be performed before bicep curls.

3. Dynamic or power movements should be placed in the beginning of the workout.  As a general rule, the exercises that involve more central nervous system energy come first in workouts.

4. Strength and Hypertrophy exercises should be placed in the beginning to middle of the workout.

5. Endurance, stamina and fat loss exercises/activites should be placed in the middle to end of the workout.

6. Close-Chain movements are opted for over open-chain movements.  (Close-Chain movements are exercises in which the end segment of the exercise limb is fixed, or the end is supporting the weight.  Most compound exercises are closed chain movements) Close-Chain movements are move advantageous because they provide more core and synergist/ancillary muscle activation.

7. Training opposing muscle groups back to allows the body to increase the amount of work done in the same amount of time (density, intensity) by limited localized muscle fatigue.  For instance, training the chest muscles directly before the upper back muscles improves can improve strength in each area, thus allowing you to work harder.


Want more info on this and other celeb workouts?

Wondering what to do after the six weeks are up?

Check out this exclusive offer from MyLifeMyBody, the first site to offer the breakthrough new book The Celebrity Workout Book for Men

For more in depth info on Cristiano Ronaldo’s workout, diet, and background check out the ground breaking just released book The Celebrity Workout Book for Men. In it you’ll find in-depth info on how to train and eat like Cristiano Ronaldo and almost 20 other stars to get a specific physique based on the celebrity of your choice.  Get over 400 pages of never before seen info on sculpting a ripped body that women love!

Grab it now!


Now that you understand some of the basic rules used to create the workout as well as why you need to do each type of training (cardiovascular and strength training) to get a Ronaldo-esque physique, without further a dieu, here is the routine, seperated into daily workouts:

Cristiano Ronaldo Workout Day 1

Total Body Strength Exercises:

Peform the following exercises in order, sticking to the prescribed reps, rest, and weight:  2 sets of each exercise, 4-6 reps, 1-2 minutes rest between sets.

(perform a thorough total-body warmup prior to any of the following exercises)

1. Barbell Hang Cleans

2. Barbell Bent Over Rows

3. Dumbell Bench Press

4. One Arm Dumbell Row

5. High Incline Dumbell Chest Press

6. Barbell Bicep Curls

7. Skullcrushers

8. Reverse Lunges

9. Forward Lunges

10. Hanging Leg Raises

11. Pike Crunch

Note: Perform one aclimation set with lighter weight before starting the first set of each exercise to help determine what weight to start with.  This can be done with a moderate weight that allows you to perform 6-10 repetitions.  For the first of the two “work” sets use a heavy weight and take the set to failure.  For the second set, try to increase the weight slightly again taking the set to momentary muscular failure.

Cardiovascular Training:

For this training session leg complexes will be performed.

For the leg complex do the following circuit three times through:

20 seconds of Squats (as fast as possible). Try to get 20 reps.

20 seconds of Lunge jumps (land as quickly as possible). Try to get 10-12 reps.

20 seconds of Isometric Squat Holds (pause at the bottom).

The goal is to eventually perform three sets of the above circuit in three minutes.  Try to improve each time you attempt it, but take rest in between sets when you first start out.

Cristiano Ronaldo Workout Day 2

Strength Training

On Day 2 you will perform no strength training

Cardiovascular Training

The cardiovascular training for Day 2 is sprinting followed by light steady state cardio.

Perform 10 sets of 10 200m sprints, resting 1-2 minutes between sprints.  If you can’t find a track to run these on then estimate the distances as best you can.  Rest for five to ten minutes after completing the sprints and finish with a 1-2 mile easy to moderate pace jog.

Cristiano Ronaldo Workout Day 3

Strength Training

Peform the following exercises in order, sticking to the prescribed reps, rest, and weight: 2 sets of each exercise, 12-15 reps, 1-2 minutes rest between sets.

(perform a thorough total-body warmup prior to any of the following exercises)

1. Barbell Deadlift

2. Dumbell Bench Press

3. Barbell Front Squat

4. Double Arm Dumbell Bent Over Row

5. Barbell High Pull

6. Seated Dumbell Shoulder Press

7. Pullups

8. Weighted decline bench crunch

9. Reverse crunch with med ball

Cardiovascular Training

Start with the same complex as performed on Day 1.  After completing this complex complete 20 minutes of steady-state cardio either jogging, biking, or the modality of your choice. (cardio done at a moderate, steady pace)

Cristiano Ronaldo Workout Day 4

Strength Training: Same as Day 2

Cardiovascular Training: Same as Day 2

Cristiano Ronaldo Workout Day 5

Strength Training: Same as Day 1

Cardiovascular Training: Same as Day 1

There you have it, the Cristiano Ronaldo workout! Stick with this routine for 6-12 weeks to and follow a sensible diet in order to achieve maximum results.  Also keep in mind that recovery is just as important as nutrition and training!

 

Looking to REALLY take your body to the next level?  Take advantage of this exclusive offer from MyLifeMyBody the first site to offer the exclusive book The Celebrity Workout Book for Men, which packs over 400 pages of never before released content that shows guys how to truly get a body like their favorite celebrity!

Get the physique you’ve always wanted that women love!

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