The secret of his fitness…revealing Ronaldo’s weekly training schedule

Saudi Arabia – A strange condition experienced by Portuguese Cristiano Ronaldo, the Saudi Al-Nasr star, in light of his high physical fitness, despite his being 39 years old.

There is a lot of talk regarding how the Portuguese star maintains his physical fitness at this age, and the player is known for his strong commitment to both his nutritional and training programs.

Everyone needs to go to the gym to achieve a specific goal in all different sports, and Ronald is keen to go to the body building gym to build his tool (his body) that will help him run quickly and increase his self-confidence when he takes off his clothes.

Pravda.ru revealed the training plan for Al-Nasr striker Cristiano Ronaldo, divided into days of the week.

The exercises that “The Don” relies on are characterized by sudden movement, which trains his body and mind for this in the gym and on the field during matches.

Day 1 (lower part) – Monday:

Squats With Barbell 1 set (8 reps)

Box jumps, one set (10 reps)

Broad Jump: 1 set (8 reps)

Jumping lunge, 1 set (8 reps)

Lateral bound, one set (10 reps).

Tuesday is a rest day.

Day 2 (Upper) – Wednesday:

Burpee pull up 1 set (10-15 reps)

Parallel dips on the bench (bench dips), one set (20 reps)

Pushups 1 set (20-30 reps)

Medicine ball toss, one set (15 reps)

Front bar press (Push press), one set (10 reps).

Day 3 (cardio and legs) – Thursday:

Strength exercises 5 sets (5 reps per set)

Sprints, running 8 sets (200 meters distance).

Day 4 (abdominal exercises and core exercises) – Friday:

One Arm Side Deadlift 3 sets (5 reps)

Dumbbell One Legged Deadlift, 2 sets (10 reps)

High jump with knee bend (Knee Tuck Jump) 3 sets (10-12 reps)

Medicine Ball Overhead Slam 3 sets (10-12 reps)

One Leg Barbell Squat 2 sets (5 reps)

Hanging leg raise 3 sets (10-15 reps)

Saturday is a rest day.

Day 5 (cardio exercises) – Sunday:

Rope Jumping: 10 sets, with a one-minute rest between sets

Resistance Sprinting: 10 sets (50 meters per set).

It remains to be noted that Ronaldo is famous for his strict nutritional system, as he relies in his diet on protein as the highest percentage compared to carbohydrates and fats, and he relies on beef to obtain a source of protein during his day.

He also uses nutritional supplements and multivitamins to support joints, gain body flexibility, maintain muscle mass, and increase the body’s immunity.

As for the number of daily meals, it ranges between 4-6 meals per day (one meal every 3-4 hours) to maintain results.

Source: pravda.ru