guardianactual
MuscleChemistry Registered Member
by Cassie Smith
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</br> On the wings of his magnificent quads, Cristiano Ronaldo came to me in a dream. He challenged me to a battle of football - one v. one soccer can happen in dreams - to see if I had what it takes to make the Portuguese national team for the World Cup.
</br>
</br> (In my dreams, you don't have to be Portuguese, or a man, to play for the team.)
</br>
</br> As our game ensued, Ronaldo was immediately appalled at my lack of sufficient athletic ability.
</br>
</br> He insisted that my strength, endurance and power were woefully below where they should be. He sat me down and demonstrated a training program that would bring me up to par.
</br>
</br> FOOT FIGHT CR7's body is leaner and more athletic than a bodybuilder or fitness model, but it's still worth admiring and aspiring to. He works hard for it; so hard, in fact, that I woke up from my dream feeling badly for spending so much time sleeping while he was training to be a champ. His training emphasizes explosion, endurance, speed, strength and functional movement alongside his many hours of footwork and team practices. While most of us can't hope to come close to his skill level, we may still find his training routine helpful in pursuit of our fitness or athletic goals. True, your chest and triceps won't get to Hulk-status with this workout routine, but Hulk-status isn't always necessary. I'm not sure anyone cares that Ronaldo's arms aren't comparable to Arnold's.
</br>
</br> This training routine focuses on power, explosion and speed. Use it to enhance your physique or combine it with agility training, footwork, stretching and team practices to up your game to baller status.
</br>
</br> Every position on the pitch requires different skills, but being a strong, powerful athlete can be universally applied.
</br>
</br> Day 1: Repeat Circuit 3x Barbell Squat 8 reps Box Jump (At least 20") 10 reps Broad Jump 8 reps Jumping Lunge 8 reps each leg Lateral Bound (12") 10 reps each leg *Printable Page***PDF Document
</br>
</br> Day 2: Rest
</br>
</br> Day 3: Repeat Circuit 3x Burpee Pullup 10-15 reps Bench Dips 20 reps Pushups 20-30 reps Medicine Ball Toss 15 reps Push Press 10 reps *Printable Page***PDF Document
</br>
</br> Day 4: Quads/Cardio Power Cleans 5 sets of 5 reps Sprinting 8 sets of 200 meter reps *Printable Page***PDF Document
</br>
</br> Day 5: Stability/Core One-Arm Side Deadlift 3 sets of 5 reps (each arm) Dumbbell One-Legged Deadlift (Shown with kettlebell) 2 sets of 10 reps (each leg) Knee Tuck Jump 3 sets of 10-12 reps Overhead Slam 3 sets of 10-12 reps One Leg Barbell Squat 2 sets of 5 (each leg) Hanging Leg Raise 3 sets of 10-15 reps *
</br>
</br> Day 6: Rest
</br>
</br> Day 7: Cardio Rope Jumping 10 sets of 1 min on, 1 min rest Resistance Sprinting
</br>
</br> On the wings of his magnificent quads, Cristiano Ronaldo came to me in a dream. He challenged me to a battle of football - one v. one soccer can happen in dreams - to see if I had what it takes to make the Portuguese national team for the World Cup.
</br>
</br> (In my dreams, you don't have to be Portuguese, or a man, to play for the team.)
</br>
</br> As our game ensued, Ronaldo was immediately appalled at my lack of sufficient athletic ability.
</br>
</br> He insisted that my strength, endurance and power were woefully below where they should be. He sat me down and demonstrated a training program that would bring me up to par.
</br>
</br> FOOT FIGHT CR7's body is leaner and more athletic than a bodybuilder or fitness model, but it's still worth admiring and aspiring to. He works hard for it; so hard, in fact, that I woke up from my dream feeling badly for spending so much time sleeping while he was training to be a champ. His training emphasizes explosion, endurance, speed, strength and functional movement alongside his many hours of footwork and team practices. While most of us can't hope to come close to his skill level, we may still find his training routine helpful in pursuit of our fitness or athletic goals. True, your chest and triceps won't get to Hulk-status with this workout routine, but Hulk-status isn't always necessary. I'm not sure anyone cares that Ronaldo's arms aren't comparable to Arnold's.
</br>
</br> This training routine focuses on power, explosion and speed. Use it to enhance your physique or combine it with agility training, footwork, stretching and team practices to up your game to baller status.
</br>
</br> Every position on the pitch requires different skills, but being a strong, powerful athlete can be universally applied.
</br>
</br> Day 1: Repeat Circuit 3x Barbell Squat 8 reps Box Jump (At least 20") 10 reps Broad Jump 8 reps Jumping Lunge 8 reps each leg Lateral Bound (12") 10 reps each leg *Printable Page***PDF Document
</br>
</br> Day 2: Rest
</br>
</br> Day 3: Repeat Circuit 3x Burpee Pullup 10-15 reps Bench Dips 20 reps Pushups 20-30 reps Medicine Ball Toss 15 reps Push Press 10 reps *Printable Page***PDF Document
</br>
</br> Day 4: Quads/Cardio Power Cleans 5 sets of 5 reps Sprinting 8 sets of 200 meter reps *Printable Page***PDF Document
</br>
</br> Day 5: Stability/Core One-Arm Side Deadlift 3 sets of 5 reps (each arm) Dumbbell One-Legged Deadlift (Shown with kettlebell) 2 sets of 10 reps (each leg) Knee Tuck Jump 3 sets of 10-12 reps Overhead Slam 3 sets of 10-12 reps One Leg Barbell Squat 2 sets of 5 (each leg) Hanging Leg Raise 3 sets of 10-15 reps *
</br>
</br> Day 6: Rest
</br>
</br> Day 7: Cardio Rope Jumping 10 sets of 1 min on, 1 min rest Resistance Sprinting
