How to build a body like Ronaldo

Cristiano Ronaldo is one of the best soccer players in the world, currently leading Portugal at the World Cup in Brazil. He’s also in great physical condition. There are a few key areas that set him apart from the rest of the soccer world. Find out what they are and see how you can make them part of your program too!

Speed Endurance

Cristiano Ronaldo is an exceptionally fast athlete. And he is fast from the first minute until the 90th minute of a match. He can produce these repeated sprinting efforts because he has great speed endurance. He achieves this through regular sprint and interval sessions.

This means repeated bouts of maximum and near maximum speed, varying in duration, from a few seconds to a few minutes. This training routine not only produces fast muscles, it also fires up the metabolism, producing a lean, fat-burning body. Try adding sprints and interval sessions into your routine, working at high intensities for short durations. You might be surprised by how quickly your body benefits from this training style.


Ever noticed how Ronaldo jumps higher than defenders, and kicks the ball harder than other strikers? This is because he has immense strength and power, particularly lower body power. He can produce this power because he commits time each week to completing plyometric and power exercises.

Squat jumps, hurdle jumps and power cleans are all essential movements Ronaldo relies upon to build the glute, quad and calf muscle power he needs.

So dedicate at least one session per week to lower body strength and power. Including squats, squat jumps and plyometrics into your workout will help you build large, powerful legs.


There is no hiding Ronaldo’s six-pack. It looks great, but even more so it helps him perform at his best. The core stabilisation and strength he shows when dribbling through defenders and remaining strong in the air is vital to his accuracy on goal. This core strength does not come by chance. Most days Ronaldo is in the gym strengthening his abdominal muscles.

To build a Ronaldo-like torso, complete abdominal work three times per week. Include abdominal holds such as the plank, flexing movements such as crunches, and rotational movements such as Russian twists. This ensures you target all the abdominal muscles, including the rectus abdominus, obliques and transversus abdominus.

Image credit: Instagram @cristiano and

Ronaldo post