Basically, whenever a person trains to improve their ability in a particular sport they need to work on three things:
1. Movements: Training similar movement patterns to the ones that are used in the sport will improve your ability in that particular sport.
2. Muscles: Training the muscles that are used in the sport will improve muscular function (power, strength, endurance) in that particular sport.
3. Energy Systems: Training the energy systems that are used in the sport (phosphagen, glycolytic, oxidative) will help you to perform optimally by supplying ATP to working muscles preventing premature fatigue.
Cristiano Ronaldo Workout
Total Body Strength Exercises:
Peform the following exercises in order, sticking to the prescribed reps, rest, and weight: 2 sets of each exercise, 4-6 reps, 1-2 minutes rest between sets.
(perform a thorough total-body warmup prior to any of the following exercises)
1. Barbell Hang Cleans
2. Barbell Bent Over Rows
3. Dumbell Bench Press
4. One Arm Dumbell Row
5. High Incline Dumbell Chest Press
6. Barbell Bicep Curls
7. Skullcrushers
8. Reverse Lunges
9. Forward Lunges
10. Hanging Leg Raises
11. Pike Crunch
I found out that this guide is has totally the same program as Cristiano Ronaldo Weight Training
See the video below :
