Train Like Ronaldo: Build A Body For A Better Game

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.

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

Day 1: Repeat Circuit 3xicon
Barbell Full Squat Barbell Full Squat


Box Jump

10 reps (At least 20")
Box Jump (Multiple Response) Box Jump (Multiple Response)


Broad Jump

8 reps
Depth Jump Leap Depth Jump Leap


Jumping Lunge

8 reps each leg
Scissors Jump Scissors Jump


Lateral Bound

10 reps each leg (At least 12")
Lateral Bound Lateral Bound

Day 2: Resticon
Day 3: Repeat Circuit 3xicon

Burpee Pull-Up

10-15 reps
Burpee Pull-Up Burpee Pull-Up


Bench Dips

20 reps
Bench Dips Bench Dips



20-30 reps
Pushups Pushups

Medicine Ball Chest Pass Medicine Ball Chest Pass


Push Press

10 reps
Push Press Push Press

Day 4: Quads/Cardioicon

Power Clean

5 sets of 5 reps
Power Clean Power Clean


8 sets of 200 meter reps
Jogging-Treadmill Jogging-Treadmill

Day 5: Stability/Coreicon

One-Arm Side Deadlift

3 sets of 5 reps (each arm)
One-Arm Side Deadlift One-Arm Side Deadlift

Dumbbell One-Legged Deadlift

(Shown with kettlebell)
2 sets of 10 reps (each leg)
Dumbbell One-Legged Deadlift Dumbbell One-Legged Deadlift

Knee Tuck Jump

3 sets of 10-12 reps
Knee Tuck Jump Knee Tuck Jump

Overhead Slam

3 sets of 10-12 reps
Overhead Slam Overhead Slam

One Leg Barbell Squat

2 sets of 5 reps (each leg)
One Leg Barbell Squat One Leg Barbell Squat

Hanging Leg Raise

3 sets of 10-15 reps
Hanging Leg Raise Hanging Leg Raise

Day 6: Resticon
Day 7: Cardioicon

Rope Jumping

10 sets of 1 min on, 1 min rest
Rope Jumping Rope Jumping


Resistance Sprinting

10 sets of 50 meters
Resistance Sprinting Resistance Sprinting