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Bodybuilding.com - Train Like Ronaldo: Build A Body For A Better Game
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
Day 1: Repeat Circuit 3x
Barbell Squat
8 reps
Box Jump (At least 20")
10 reps
Broad Jump
8 reps
Jumping Lunge
8 reps each leg
Lateral Bound (12")
10 reps each leg
Day 2: Rest
Day 3: Repeat Circuit 3x
Burpee Pullup
10-15 reps
Bench Dips
20 reps
Pushups
20-30 reps
Medicine Ball Toss
15 reps
Push Press
10 reps
Day 4: Quads/Cardio
Power Cleans
5 sets of 5 reps
Sprinting
8 sets of 200 meter reps
Day 5: Stability/Core
One-Arm Side Deadlift
3 sets of 5 reps (each arm)
Dumbbell One-Legged Deadlift (Shown with kettlebell)
2 sets of 10 reps (each leg)
Knee Tuck Jump
3 sets of 10-12 reps
Overhead Slam
3 sets of 10-12 reps
One Leg Barbell Squat
2 sets of 5 (each leg)
Hanging Leg Raise
3 sets of 10-15 reps
Day 6: Rest
Day 7: Cardio
Rope Jumping
10 sets of 1 min on, 1 min rest- Resistance Sprinting
10 sets of 50 meters
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