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Lionel Messi Workout Routine

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Lionel Messi's Workout Routine & Diet

What does Lionel Messi’s workout routine look like? 

Lionel Messi is known for being one of the best football players in the world. Messi is a proud winner of multiple championships and awards and he has incredible speed, control, and striking ability. 

He has, throughout his career, overcome many physical obstacles to get where he is today. At a very young age, he was diagnosed with a growth hormone deficiency, followed by a string of harrowing injuries. Messi is a perfect example of someone who never gives up. 

Within this article, we’ll discuss Lionel Messi’s workout routine, diet, and supplements: 

 

Current Stats 

  • Height: ‎170 cm – 5’6″
  • Weight: 68 kg – 130 pounds
  • Age: 33 years old 
  • Birthday: 24th of June, 1987
  • Accolades: FIFA World Player of the Year, Winner, 2009

 

Workout Principles

During the season, Messi has confirmed that he works out every day. Messi doesn’t have a strict workout routine regime as his former rival Cristiano Ronaldo

His workouts involve making sure his body is up to speed. He focuses on maximizing his ability before each game day and he also works on his linear speed.  

 

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Lionel Messi’s Workout Routine

When it comes to Lionel Messi’s workout routine, it consists of multi-directional speed and linear speed training. Messi also focuses on weight training and stretching. 

He has three key factors which are strength, speed, and stretching. It has been reported that Messi stretches for over an hour every day in the La Liga season.

His routines are mixed up into 2 different sections, that feature several exercises. 

Here is Lionel Messi’s workout routine: 

 

Linear Speed Workout

Lionel Messi performs this linear speed routine by doing a total of 12 different exercises with an average of 2 sets and 4 reps.

Here is Lionel Messi’s linear speed routine: 

Movement Preparation

1. Pillar bridge (2 sets, 30 seconds reps)

2. Knee hug lunge (1 set, 4 reps each side) 

3. Inverted hamstring stretch (1 set, 4 reps each side)

4. Pillar skip (15 yards each side)

5. 2-Foot rapid response (2 sets, 5 seconds) 

 

Plyometrics

6. Hurdle hop (2-3 sets, 5 reps)

7. Split squat jump (2-3 sets, 4 reps each side) 

 

Movement Skills

8. Acceleration wall drill marching (2 sets, 5 reps each side)

9. Acceleration wall drill single exchange (2 sets, 5 reps each side) 

10. Acceleration wall drill triple exchange (2 sets, 5 reps each side) 

11. Acceleration split stance (3-5 sets, 10 yards per rep)

12. Acceleration to base (3-5 sets, 10 yards per rep)

 

Multi-Directional Speed Workout

Messi hits this multi-directional speed routine by doing a total of 12 exercises. 

Here is Lionel Messi’s multi-directional speed routine: 

Movement Preparation

1. Pillar bridge (2 sets, 30-second reps) 

2. Knee hug lunge (1 set, 4 reps each side) 

3. Inverted hamstring stretch (1 set, 4 reps each side)

4. Pillar skip (10 yards each side)

5. 2-Foot rapid response (2 sets, 5-second rep)

 

Plyometrics

6. Hurdle hop (2-3 sets, 5 reps each side)

7. Lateral bound (2-3 sets, 4 reps each side) 

 

Movement Skills

8. Lateral shuffle to cut (2-3 sets, 4 reps each side) 

9. 3-hurdle drill stabilization (2-3 sets, 3 reps)

10. 3-hurdle drill continuous (2-3 sets, 3 reps) 

11. 3-hurdle drill to drop-step (2-3 sets, 3 reps each side) 

12. Mirror drill (3-4 sets, 5-10-second reps) 

 

Lionel Messi’s Diet 

Lionel Messi follows a strict diet plan so he can keep his energy up on the football field. When the game is near he cuts down his intake of carbohydrates.

Before the game, he eats a lot of fish, prawns, and chicken with green vegetables and fruits. This helps him to strengthen his muscles. 

Here is Lionel Messi’s diet: 

 

1. Breakfast

  • Fresh fruit
  • Whole grains
  • Fresh vegetables

 

2. Lunch 

  • Soup
  • Beans
  • Salad 

 

3. Dinner

  • Tuna
  • Brown rice 

 

Supplements 

Lionel Messi uses the following supplements to help fuel his gains: 

 

Summary

Lionel Messi holds various records and titles to his name, and he has achieved a huge name in the football industry. Messi became a popular name in football from the age of 5.

Don’t forget to share this article with your loved ones. 

What do you think about Lionel Messi’s workout routine and diet? Leave a comment below. 

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

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