Emiliano Martinez’s Workout and Diet Secrets

Damian Emiliano Martinez also known as Emi Martinez, was born in Mar del Plata on 2 September 1992 and he plays for Premier League Club Arsenal and Argentina National Team. Emiliano Martinez plays as a goalkeeper, and his skills in saving penalties have made him famous in the football world.

Emi Martinez started his career playing for Independiente’s youth team and he joined Arsenal in 2010 July, Emi played for the Argentina Junior International team from 2009 to 2011 and was selected for the Argentina Senior National team in 2011 because of his exceptional goalkeeping skills.

As a Goalkeeper Emiliano played a big role in Argentina’s National Team helping them to win the 2021 Copa America and he won Golden Glove for that year with a clean sheet. Martinez won the Best Goalkeeper Award at the 2022 FIFA World Cup for his performance and dedication toward his team and snagged the FIFA Golden Glove. He also won the Yashin Trophy in 2023.

Martinez doesn’t just rely on his skills in the game; he also uses smart psychological tactics against the opposing players. If we ask why Emiliano Martinez is famous for saving penalties, well his penalty shootout success rate is 50% to 65%, and his aggressive mindset insists fear in opposing penalty takers.

Emi Martinez’s Workout Routine

Emiliano Martinez is a highly skilled and talented goalkeeper for both his club and his national team, Martinez engages in various high-quality exercises that help him become the guardian of the goalpost. His exercise and training routine are specially made for his improvement on the ground and make him the perfect goalkeeper.

Warm Up

Emiliano Martinez goes for a simple warm-up routine that engages his full body along with stretching.

• Running
• High knees
• Toe touches
• Hand rotations
• Leg swings
• Hamstring stretches
• Upper body stretches
• Dive practices

Field Training

Emiliano Martinez follows various types of training methods and exercises with the help of professional trainers. These exercises and training methods help him improve on each training day.

• One touch passing
• Proprioception
• Movement and positioning
• Coordination and agility
• Shot stopping
• Hand foot-eye coordination
• Interceptions
• Ball handling
• Side-to-side dives
• Reactions
• Crosses
• Longe range pass
• Penalty diving practices
• Freekick saving practices

Strength and Conditioning

It takes some serious strength and stamina on the field to save the ball and block the long-range shots with quick reflexes. As a goalkeeper a small mistake from Emiliano Martinez can cause big problems in the game, Emiliano needs strength both in his upper and lower body so he engages in various bodyweight workouts and stretching.

Emiliano divides his workouts and does it different days a week according to his training session and pre-match preparations, these following exercises help him to gain the strength and stamina needed for the Ariel battle on the ground.

• Machine squats
• Leg extensions^[1]
• Leg press
• Hamstring curls^[2]
• Bench press
• Incline bench press
• Shoulder press^[3]
• Lateral raises
• Pushups
• Decline pushups
• Chin-ups
• Planks
• Ab rollers
• Russian twists
• Side planks
• Bar Rows
• Dumbbell rows
• Deadlift

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Emi Martinez’s Diet Plan

Emiliano Martinez not only follows a workout routine but also follows a specialized diet plan to maintain and improve his fitness. Strength is not an option for Emi on the football ground it’s an important factor for him, Emi follows a perfectly balanced diet that helps him along with the workout routine.

Breakfast:

• Protein: 3 boiled eggs or Greek yogurt
• Carbohydrates: Whole-grain toast or oatmeal
• Fats: Avocado slices or a tablespoon of almond butter

Mid-Morning Snack:

• Protein: Protein shake or a handful of nuts
• Carbohydrates: Apple or banana

Lunch:

• Protein: Grilled chicken or fish
• Carbohydrates: Quinoa or brown rice
• Fats: Olive oil dressing on salad

Afternoon Snack:

• Protein: Cottage cheese or turkey slices
• Carbohydrates: Whole-grain crackers or a small portion of fruit

Dinner:

• Protein: Lean beef or tofu
• Carbohydrates: Sweet potatoes or whole-grain pasta
• Fats: Steamed broccoli with a drizzle of olive oil

Evening Snack (if needed):

• Protein: Greek yogurt or a protein bar
• Carbohydrates: Berries or a small serving of mixed nuts

Hydration:

• Ensure to stay well-hydrated throughout the day by drinking plenty of water. Hydration is crucial for performance and recovery.

What to Eat?

• Chicken
• Salmon
• Veggies
• Avocados
• Oats
• Fruits

What to Avoid?

• Alcohol
• Fast foods
• Processed foods
• Excessive sweets

Emi Martinez’s Supplements

Supplements are key elements for enhancing athletic performance. Emiliano Martinez never shared whether he uses supplements or not, but you can consider the following supplements to be like him on the ground and provide your body with what it needs.

• Whey protein
• BCAA
• Omega 3 fatty acids
• Multivitamins
• Calcium

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Summing Up

Emiliano Martinez’s performance in the 2022 World Cup Final made Argentina win the match. Martinez’s strong mind, physical fitness, and psychological tactics had beaten the minds of the opponent players. He did really well in stopping penalties in that game. It was a super cool moment, and lots of soccer fans all around the world thought so too. Even Messi said he did a great job after they won the game.

Martinez is truly an inspiration to all those players who are training to become a better goalkeeper.

Reference

• Da Silva, Eduardo Marczwski; Brentano, Michel Arias; Cadore, Eduardo Lusa; De Almeida, Ana Paula Viola; Kruel, Luiz Fernando Martins. Analysis of Muscle Activation During Different Leg Press Exercises at Submaximum Effort Levels. Journal of Strength and Conditioning Research 22(4):p 1059-1065, July 2008. | DOI: 10.1519/JSC.0b013e3181739445
• McAllister, Matt J.; Hammond, Kelley G.; Schilling, Brian K.; Ferreria, Lucas C.; Reed, Jacob P.; Weiss, Lawrence W.. Muscle Activation During Various Hamstring Exercises. Journal of Strength and Conditioning Research 28(6):p 1573-1580, June 2014. | DOI: 10.1519/JSC.0000000000000302
• Saeterbakken, Atle H.1; Fimland, Marius S.2,3. Effects of Body Position and Loading Modality on Muscle Activity and Strength in Shoulder Presses. Journal of Strength and Conditioning Research 27(7):p 1824-1831, July 2013. | DOI: 10.1519/JSC.0b013e318276b873