What is Cristiano's training program and his daily self-hypnosis routine?

What is Cristiano's training program and his daily self-hypnosis routine?

What Does Cristiano Ronaldo’s Workout Regimen Look Like?

Cristiano Ronaldo Workout Regimen

Very few athletes can match the fame and longevity of Cristiano Ronaldo. At 39, the football star is still regarded as one of the most lethal strikers among younger and upcoming peers. His illustrious career has continued to shine despite his age, and if his record-breaking performance at the Euro 2024 Championships is anything to go by, Ronaldo is here to stay.

You might be wondering, what is the secret behind this age-defying performance? Ronaldo attributes everything to a rigorous health system that helps him maintain peak performance on and off the pitch. This system includes self-hypnosis, a technique where an individual induces a state of focused attention and heightened suggestibility in themselves, often to achieve personal goals. The star has a rigorous training regimen that he follows both in and off season. This encompasses a tough workout routine, strict sleeping patterns, self-hypnosis sessions, and a diet that ensures he reaps all the benefits from his training.

 

You can see the closest version of Cristiano's training system here:

**Training Like Ronaldo**

Ronaldo’s workout regimen has been hailed as one of the toughest. Even though the five-time Ballon d’Or winner intensifies his workouts during the preseason, he usually works out for 3–4 hours, 5 days a week, and sleeps for 7.5 hours daily. Additionally, Ronaldo practices self-hypnosis daily to enhance his focus and mental strength, which contributes significantly to his training and performance.

His workout regimen includes 5 rigorous supersets that have put even the most seasoned fitness enthusiasts to shame, focusing on building the athlete’s body strength, stamina, and speed. Besides the high-intensity drills on the pitch, Ronaldo mixes his regimen with gym sessions, hydrotherapy, and self-hypnosis.

The football superstar usually kicks off his workouts with warm-up exercises such as jogging, treadmill, and cycling sessions, and splits his time at the gym between cardio and weight training sessions. A weekly workout routine for Ronaldo looks like this:

His hydrotherapy sessions include a mix of strokes and several laps in the pool. The record-breaking athlete also takes his rest sessions as seriously as he does his workouts. He is reported to prefer 5 power naps of 90 minutes each throughout the day instead of the traditional 8 hours of nightly sleep. His rest regimen is complemented by daily self-hypnosis, which helps him relax and recover more effectively.

**Diet: Ronaldo Keeps it Squeaky Clean**

Ronaldo attributes his enviable physique to his squeaky clean diet. He consumes lots of proteins and fresh fruits and completely steers clear of carbonated drinks and alcohol. The superstar’s affinity for healthy drinks recently came to the fore when he replaced Coca Cola bottles with water during a Euro 2020 pre-match conference. The sportsman consumes 3,200 calories daily, consisting of 6 meals that give him the necessary energy to fully show up during training.

He starts off breakfast with a selection of hams and cheeses with yogurt, after which he has an avocado toast as his midmorning snack. Ronaldo typically has two lunches: the first is a chicken salad, followed by a protein-packed heavier meal that includes fish, eggs, salad, and olives. He also has two dinners that contain either fish, steak, or chicken.

From all of the above, it is easy to see how Ronaldo, at 39, maintains 50% muscle mass, 7% body fat, and the physique of a 20-year-old. It is obvious that a huge part of his record-breaking success on the pitch results from his talent, hard work, smart food choices, and daily self-hypnosis sessions. It is no wonder that he remains the top footballer.

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