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    Lionel-Messi-PDF

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    Lionel-Messi-PDF

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    10 views5 pages

    Lionel-Messi-PDF

    Uploaded by

    ethanrvd111

    Copyright:

    © All Rights Reserved
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    Lionel Messi

    Workout
    Routine
    Bonus PDF File By:
    Mike Romaine
    Copyright Notice
    No part of this report may be reproduced or transmitted in any form
    whatsoever, electronic, or mechanical, including photocopying,
    recording, or by any informational storage or retrieval system without
    expressed written, dated and signed permission from the author. All
    copyrights are reserved.
    Disclaimer and/or Legal Notices
    The information provided in this book is for educational purposes only.
    I am not a doctor and this is not meant to be taken as medical advice.
    The information provided in this book is based upon my experiences
    as well as my interpretations of the current research available.
    The advice and tips given in this course are meant for healthy adults
    only. You should consult your physician to insure the tips given in this
    course are appropriate for your individual circumstances.
    If you have any health issues or pre-existing conditions, please
    consult with your physician before implementing any of the
    information provided in this course.
    This product is for informational purposes only and the author does
    not accept any responsibilities for any liabilities or damages, real or
    perceived, resulting from the use of this information.

    Lionel Messi
    Workout Routine:
    Training Volume:

    5+ days per week

    Explanation:

    There are two workout routines. Alternate between the two on different days, and you can
    also utilize training methods programmed for both Neymar and Ronaldo if you’d also like
    some strength training like a soccer star as well.

    WORKOUT 1 — LINEAR
    SPEED
    SET
    MOVEMENT REPS
    S

    Movement

    Pillar bridge – front 30 seconds


    2

    Preparation

    Knee hug lunge 1 4 each side

    1
    Inverted hamstring stretch 4 each side
    Pillar skip – linear 1 15 yards

    2
    Rapid response 2-foot – linear 5 seconds

    5 hurdles
    Plyometrics Hurdle hop 2-3
    each

    Split squat jump 2- 4 each side


    3
    Movement Skills Acceleration wall drill – marching 2 5 each side

    2
    Acceleration wall drill – single exchange 5 each side

    Acceleration wall drill – triple exchange 2 5 each side

    Acceleration – split stance 3-5 10 yards

    Acceleration to base 3-5 10 yards

    WORKOUT 2 —
    MULTIDIRECTIONAL SPEED
    MOVEMENT SETS REPS

    2
    Movement Pillar bridge – 30 seconds
    Preparation lateral
    Lateral lunge 1 4 each side
    1
    Rotational lunge stretch 4 each side

    10 yards each
    Pillar skip – lateral 1
    side

    2
    Rapid response 1-foot lateral 5 seconds
    base
    Plyometrics Hurdle hop – lateral 2-3 5 hurdles each

    Lateral bound 2-3 4 each side

    Movement Skills Lateral shuffle to cut 2-3 4 each side

    2 3
    3-hurdle drill – stabilization

    3-hurdle drill – continuous 2 3

    2
    3-hurdle drill to dropstep 3 each side

    Mirror drill 3-4 5-10 seconds

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