2023-09-24 20:00:38
The world champion defender returned to Spanish football to demonstrate his experience, quality and validity as a player. To do this, he carries out a demanding “fitness” routine that complements his training on the field.
Last update: September 24, 2023
Sergio Ramos does not stop. At 37 years old, he maintains optimal physical condition, both in terms of agility and strength and endurance. For this reason, he is capable of continuing in the football elite, after a 20-year career.
The Sevilla defender works his muscles and the core when he is not practicing on the playing field. He knows Sergio Ramos’ routine to continue competing at the top.
The record defense and its validity
After ending his relationship with Paris Saint Germain, the Sevillian player returned to his first team for this season. However, it was not only Sevilla that sought to have his services: Ramos had offers from Turkish Beşiktaş and Galatasaray and Saudi Al-Ittihad.
This is because, despite being 37 years old, the world champion with the Spanish team, in 2010, is as current as ever. Sergio takes care of his physical condition both on the training field and at home.
In numerous posts on his social networks he can be seen doing strength, resistance and cardio exercises. Although almost nothing is missing from his record, such as four Champions Leagues, five Spanish leagues and two Euro Cups, the defender strives to keep his physique at its best.
Sergio Ramos’ routine to continue in competition at 37 years old
Beyond his daily training linked to football, Ramos is responsible for toning and maintaining his muscles with a four-day-a-week routine. He usually distributes different muscle groups on those days and Start each one with about 15 minutes of cardiovascular exercises as a warm-up.
Monday
The defender, one of the highest scorers in history in his position, begins the week with movements to strengthen his back and biceps.
Back: To target your back muscles, perform three sets of dumbbell and barbell rows.
biceps: starts with a classic curl with dumbbells, continue on an incline bench and, finally, on a pulley. All exercises distributed in three series of six to eight repetitions each.
Lateral pull: another ideal exercise for working the back, trapezius and biceps.
Mars
The second day of training on gym machines is dedicated to strengthening the chest and triceps muscles. To do that, she performs three sets of six to eight repetitions of chest flyes, press chest with dumbbells and pulley. Finally, apply triceps extension movements with dumbbells and ropes.
Wednesday
During this day, Ramos focuses on strengthening the core area. corehence perform sit-ups, planks, crunch and back extension. Perform three to four sets, six to eight repetitions, for each exercise.
Thursday
He dedicates his last day of training in the gym to the remaining important muscle groups: the legs and shoulders. Start with press shoulders, sitting, and continues with lateral raises, both with dumbbells and in four sets of six to eight repetitions. Finish the routine with the following leg movements.
Squats Lateral Lunge
Press calves
Curl seated leg extension seated leg extension
Sergio Ramos and an expected return in top form
The former Real Madrid defender knew how to take advantage of his physical attributes, such as height, speed and strength, to build a historic career for a defender. Of course, to achieve this, he trained and trains almost daily.
In this way, Ramos was able to give himself a privilege that many desire in the world of football: return to his first club. Even though he rejected tempting offers, he decided on Sevilla to settle, as he commented, a debt with his family, with his grandfather, and “also with Sevillismo.”
There he debuted in professional sports in 2003, playing 81 games and scoring his first two goals. Since the initial training sessions in Nervión, we have already seen the defender prepare with the same intensity as he did when he was 18 years old.
On his social networks, he also usually shares videos in the middle of performing pull-ups or working various muscle groups. Ramos commented in various interviews that, in his home sessions, prefers to work on core strengthening with isometric exerciseswhile supplementing with some cardio.
Sergio Ramos’s secret to remain valid at 37 years old
Returning to the club where he was born as a footballer implies a great responsibility. And there is no doubt that Ramos has taken the challenge seriously, like everyone else, during his career. To remain at the level of an elite athlete, complements his training on the playing field with a routine focused on muscle toning.
In addition, the defender commented that such exercises are supervised by the club’s medical staff, in order to optimize his physical condition. In this way, there does not seem to be a near horizon for the retirement of the world champion: it is likely that the Sevillians will have a good time left of attacks and headbutts.
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