The Sultan of the Step-over's skill is highlighted by his athletic build. Elevate your game and upgrade your physique with this Ronaldo-inspired training regimen!

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.

(In my dreams, you don't have to be Portuguese, or a man, to play for the team.)

As our game ensued, Ronaldo was immediately appalled at my lack of sufficient athletic ability.

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.

Sure, I wanted nothing more than to sit back and admire his skill (and chest), but he insisted that I get off my butt and train.

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.

His Training Emphasizes Explosion Endurance, Speed, Strength And Functional Movement.

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.

Day 1: Repeat Circuit 3X
1
Barbell Squat
1 set, 8 reps
2
Box Jump (Multiple Response)
1 set, 10 reps (At least 20")
3
Depth Jump Leap
1 set, 8 reps (Also called Broad Jump)
4
Scissors Jump
1 set, 8 reps (each leg) (Also called Jumping Lunge)
5
Lateral Bound
1 set, 10 reps (each leg)
Day 2: Rest
Day 3: Repeat Circuit 3X
1
Burpee Pull-Up
1 set, 10-15 reps
2
Bench Dips
1 set, 20 reps
3
Pushups
1 set, 20-30 reps
4
Medicine Ball Chest Pass
1 set, 15 reps
5
Push Press
Day 4: Quads/Cardio
1
Power Clean
5 sets, 5 reps
2
Jogging-Treadmill
Sprinting
8 sets, 200 meter sprints
Day 5: Stability/Core
1
One-Arm Side Deadlift
3 sets, 5 reps (each arm)
2
Kettlebell One-Legged Deadlift
2 sets, 10 reps (each leg)
3
Knee Tuck Jump
3 sets, 10-12 reps
4
Overhead Slam
3 sets, 10-12 reps
5
One Leg Barbell Squat
2 sets, 2-5 reps (each leg)
6
Hanging Leg Raise
3 sets, 10-15 reps
Day 6: Rest
Day 7: Cardio
1
Rope Jumping
10 sets, 2 min (1 minute on, 1 minute rest)
2
Jogging-Treadmill
Sprinting
10 sets, 50 meter sprints

Every position on the pitch requires different skills, but being a strong, powerful athlete can be universally applied.

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