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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 Euro and upcoming Olympics.

(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 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.

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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.

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 3x
Day 2: Rest
Day 3: Repeat Circuit 3x
Day 4: Quads/Cardio
Day 5: Stability/Core
Day 6: Rest
Day 7: Cardio

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About The Author

Cassie Smith is a writer/editor for Bodybuilding.com and former professor & college athlete. Find out more about her right here.

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Showing 1 - 19 of 19 Comments

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dagame04

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dagame04

Guy has a lean body. This is where im trying to take my body...

Jun 20, 2012 8:32pm | report
elcapo17

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elcapo17

im a soccer player and a huge fan of CR7 and of course Real Madrid so thank you Bodybuilding.com for this workout!!! just fyi Portugal won today and CR7 score the only goal in the game!!!!

Jun 21, 2012 3:15pm | report
HitmanDG

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HitmanDG

Ronaldo has one of the most athletic bodies in sports.

Jul 3, 2012 6:51am | report
Ddaroga

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Ddaroga

This is perfect for me! I'm getting ready to go to Brazil in a few months for football and I'll need all the advice, tips, nutrition and workouts I can get.

Article Rated:
Oct 30, 2012 8:04pm | report
gohardbarlow

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gohardbarlow

C. Ronaldo. No one can compare.

Nov 2, 2012 7:10pm | report
niven5

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niven5

Thank you BB.com.
Nice workout but of course that that's not he's workout, but still good. I would do something like that:
Day 1 - Explosiveness
Day 2 - Plyometrics (circuit training)
Day 3 - Core / Stability
Day 4 - Cardio (HIIT, Sprints, Agility, Acceleration)
Day 5 - Weights
Day 6-7 Rest

Nov 3, 2012 3:47pm | report
jbwalker

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jbwalker

ON MY WAY DROP 18LBS 10DAYS

Jan 17, 2013 8:33am | report
jmonvilus

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jmonvilus

This is a pretty good routine. Some of this training I already do with a bunch of my friends. I like it though. Once you get the routine down, you can start making it more intense if you choose to.

Jun 12, 2013 5:37am | report
Naveed2809

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Naveed2809

wish i had that bod man!

Aug 9, 2013 8:00am | report
Naveed2809

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Naveed2809

wish i had that bod man!

Aug 9, 2013 8:00am | report
zatoor

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zatoor

hello people ! I really need some help

im a football player and im planning to take a product called N.O Xplode , but im worried about the doping test that we usually do it after the games, is it okay to use this product ? and if its not, how long does it stay in the system if i take it before the match ? need an answer ASAP
Thank you

Aug 29, 2013 3:00am | report
zatoor

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zatoor

hello people ! I really need some help

im a football player and im planning to take a product called N.O Xplode , but im worried about the doping test that we usually do it after the games, is it okay to use this product ? and if its not, how long does it stay in the system if i take it before the match ? need an answer ASAP
Thank you

Aug 29, 2013 3:00am | report
Gensuru

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Gensuru

I really like this routine but I feel personally I need to strengthen my legs first. Would this routine help me add a little mass to ny chickennlegs or should I continue with good old squat deadlifts until i feel I have the legs in place? Thankx.

Nov 5, 2013 7:54am | report
  • Body Stats
  • ht: 12'1"
  • wt: 145.94 lbs
  • bf: 16.0%
DavidW1986

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DavidW1986

Barbell squats are included, so there's no need to, really. Power Cleans included in this program will build your legs and add explosive power. You can add deadlifts (3 sets low reps) on Day 1 but it shouldn't be a necessary addition imo.

Feb 13, 2014 8:55am | report
Gensuru

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Gensuru

I really like this routine but I feel personally I need to strengthen my legs first. Would this routine help me add a little mass to ny chickennlegs or should I continue with good old squat deadlifts until i feel I have the legs in place? Thankx.

Nov 5, 2013 7:54am | report
  • Body Stats
  • ht: 12'1"
  • wt: 145.94 lbs
  • bf: 16.0%
ClutchCaleb

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ClutchCaleb

I hate the Real Madrid. I grew up a Barcelona fan, but Cristiano is one of the best all around athletes and biggest figures in all of sports. This article is awesome, and I can't believe I didn't see it before. His style body is exactly what I'm going for. All lean, all functional muscle.

Its a bummer to have so many athletic activities going on that make it tough to follow a set plan like this, but there's a lot of material and exercises that I can't wait to incorporate in my plan. Visca el Bar�a!

Dec 1, 2013 10:33am | report
Casual6

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Casual6

Awesome program! Using it all the time during my track and field off seasons

Jan 31, 2014 2:26pm | report
armani27d

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armani27d

C.ronaldo might not be too muscular but this is the sort of body what women tend to go for rather then a big cheesy bodybuilder lol. Plus you get to look much better in designer clothes too with a body like ronaldos.

Feb 25, 2014 9:31am | report
  • Body Stats
  • ht: 12'10"
  • wt: 154.32 lbs
  • bf: 14.0%
noblet10

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noblet10

I gotta strong feeling this is nothing like Ronaldo's workout. Probably couldn't be further from it.

Feb 27, 2014 8:26pm | report
Showing 1 - 19 of 19 Comments

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