Decoding Achraf Hakimi’s Workout Routine and Diet

Achraf Hakimi, the football sensation from Morocco, is making waves with his dynamic style of play. He plays for PSG and the Moroccan National Team. Hakimi has not only become an inspiration for aspiring players in Morocco but has also left an enduring impact on the global football stage.

Achraf Hakimi’s journey in football is impressive. He kicked off his professional adventure in Real Madrid’s youth academy, La Fabrica, where his incredible skills immediately grabbed the attention of everyone.

However, the true magic unfolded during his loan time, initially at Borussia Dortmund and later at Inter Milan, where Hakimi truly showcased his brilliance. His transformation from a promising talent to a pivotal player for elite European clubs not only underscores his unwavering dedication but also emphasizes his remarkable ability to adapt and excel in diverse situations.

What sets Hakimi apart is not just his impressive career trajectory but also his distinctive playstyle. As a right-back, Hakimi’s versatility allows him to seamlessly switch between defensive duties and explosive offensive runs. His attacking prowess, marked by blistering speed down the flanks, has made him a nightmare for opposing defenses.

Hakimi’s Workout Routine

Hakimi focuses on enhancing both strength and agility by incorporating a variety of exercises into his training regimen. His sessions typically start with a dynamic warm-up, including dynamic stretches and mobility drills to prepare his muscles for the intense workout ahead. Hakimi then transitions to strength training, emphasizing compound movements such as squats, deadlifts, and bench presses to build power and muscular endurance.

To optimize his explosive speed, a crucial aspect of his playing style, Hakimi dedicates specific sessions to sprint drills and agility exercises. These drills not only improve his acceleration but also enhance his ability to change direction swiftly on the field.

Hakimi also incorporates plyometric exercises, such as box jumps and explosive lunges, to further develop his fast-twitch muscle fibers.

Warm Up

• Jogging
• Leg swings
• Hip circles
• Running
• Heading practice
• Cone dribbles
• Single leg hurdles
• Dynamic Stretching

Field Exercises

• Passing and shooting
• Reaction drills
• Hurdles to running
• Single leg hops
• Explosive Jumps
• Sprinting drills
• Zig-zag sprinting
• Ladder drills
• Rebound ball shooting

Strength and Conditioning

• Single-arm kettlebell overhead high knee march
• Crunches
• Side planks
• V-ups
• Russian twists
• Air biking
• Resistance pulling
• Snatch
• Nordic hamstring curls
• Bosu ball balancing and passing
• Resistance Lunges
• Resistance side pulls
• Resistance overhead press
• Stretching

Weight Training

Hakimi’s weight training session comprises 3-4 sets, with each set consisting of 10-15 repetitions.

• Bench press^[1]
• Chest fly
• Shoulder press
• Lateral raises^[2]
• Biceps curls
• Hammer curls
• Triceps extensions
• Triceps rope extension
• Push-ups^[3]
• Machine squats
• Leg press
• Leg extensions
• Hamstring curls
• Deadlift
• Rows

Stretching

Achraf Hakimi is known for his versatility and speed and incorporates a dynamic stretching routine into his training regimen to enhance flexibility and reduce the risk of injury.

Before engaging in any static stretches, Hakimi begins with a series of dynamic movements. His routine typically includes leg swings in multiple directions, high knees, and hip circles to mobilize the lower body.

Hakimi then focuses on specific muscle groups, such as the hamstrings and quadriceps, with dynamic stretches like walking lunges and leg kicks.

Boxing

While Achraf Hakimi is primarily recognized for his prowess on the football field, his cross-training regimen extends to boxing, a discipline that complements his overall athletic development.

Hakimi incorporates boxing as part of his training routine to enhance his cardiovascular fitness, agility, and reflexes. Under the guidance of his trainers, he engages in shadow boxing, heavy bag work, and sparring sessions to sharpen his hand-eye coordination and defensive skills.

The intensity of his boxing workouts also contributes to improved stamina and endurance, crucial attributes for a footballer covering significant ground during a match.

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Achraf Hakimi’s Diet Plan

Achraf Hakimi’s remarkable performance on the football field is not just a result of his exceptional skills but is also fueled by a diet that optimizes his energy, strength, and recovery.

Hakimi’s approach to nutrition is a key component of his success, emphasizing a balanced mix of whole foods to the specific demands of his training regimen. From nutrient-rich breakfasts to strategically timed snacks, Hakimi’s diet is a well-calibrated formula designed to enhance his athletic performance and keep him at the top of his game.

Breakfast

• Scrambled or poached eggs
• Whole-grain toast
• Mixed fruits ( berries, banana)

Mid-Morning Snack

• Greek yogurt with a handful of nuts (almonds, walnuts)

Lunch

• Grilled chicken or fish
• Quinoa or brown rice
• Steamed vegetables (broccoli, carrots, bell peppers)

Afternoon Snack

• Fresh fruit (apple, pear)
• Cottage cheese or a protein smoothie

Dinner

• Lean protein source (salmon, turkey)
• Sweet potatoes or whole-grain pasta
• Mixed salad with a variety of greens

Evening Snack (if needed)

• Nut butter on whole-grain crackers or rice cakes

Achraf Hakimi’s Supplements

Although Hakimi hasn’t revealed the exact supplements he uses, you can consider adding the following to your diet for your overall health and improved athletic performance:

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

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Summing Up

As you kick off your fitness journey, take a cue from Achraf Hakimi’s dedication to his workouts. His commitment to a well-rounded training routine, combining strength, agility, and recovery, serves as an inspiration for fans and aspiring athletes alike. Whether you’re hitting the gym, or the field remember that it’s the consistent effort, the dynamic movements, and the attention to recovery that contribute to achieving your goals.

As Hakimi continues to shine on the football stage, let his fitness ethos motivate you to push your limits, embrace versatility, and enjoy the holistic benefits of a balanced approach to health and athleticism.

Reference

1. Molacek, Zachary D; Conley, Donovan S; Evetovich, Tammy K; Hinnerichs, Kristi R. Effects of Low- and High-Volume Stretching on Bench Press Performance in Collegiate Football Players. Journal of Strength and Conditioning Research 24(3):p 711-716, March 2010. | DOI: 10.1519/JSC.0b013e3181c7c242
2. Jakobsen, Markus D.1; Sundstrup, Emil1; Andersen, Christoffer H.1; Zebis, Mette K.1,2; Mortensen, Peter1,3; Andersen, Lars L.1. Evaluation of Muscle Activity During a Standardized Shoulder Resistance Training Bout in Novice Individuals. Journal of Strength and Conditioning Research 26(9):p 2515-2522, September 2012. | DOI: 10.1519/JSC.0b013e31823f29d9
3. Ebben, William P1; Wurm, Bradley2; VanderZanden, Tyler L2; Spadavecchia, Mark L2; Durocher, John J2; Bickham, Curtis T1; Petushek, Erich J4. Kinetic Analysis of Several Variations of Push-Ups. Journal of Strength and Conditioning Research 25(10):p 2891-2894, October 2011. | DOI: 10.1519/JSC.0b013e31820c8587