Vinicius Junior’s Workout Routine and Diet: Talented Gem of Brazilian Football

Brazilian football has always been a breeding ground for exceptional talent, and one such rising star illuminating the sport is Vinicius Junior. Born on July 12, 2000, in Sao Goncalo, Brazil, Vinicius began his journey into the world of football at a tender age. His rise to prominence has been swift, catching the attention of football enthusiasts worldwide with his dazzling footwork, speed, and innate ability to leave defenders training in his wake.

Vinicius Junior burst onto the scene as a prodigious talent in the Flamengo Youth System, where he honed his skills and showcased his potential to the footballing world. His electric performance at a young age paved the way for a high-profile move to Real Madrid in 2018, a testament to his exceptional abilities.

Behind the glamour of the football field lies an intense workout regimen that shapes Vinicius Junior’s exceptional on-field performance. His training routine encompasses a perfect blend of endurance, agility, and skill enhancement.

Vinicius prioritizes agility and speed in his workouts, incorporating drills that focus on quick directional changes, explosive sprints, and balance enhancement. Moreover, his strength training involves targeted exercises for his lower body strength, crucial for maintaining stability and power while dribbling past opponents.

Vinicius Junior’s Workout Routine

Warm-Up

• Treadmill Running
• One-touch juggling
• High-knees
• Skipping
• Ball Passing

Field Training

• Free-kick Training
• Passing
• Cone Dribbles
• Box jump to Hurdles
• Single Leg Hops
• Single Leg Hurdles
• Resistance Sprinting

Strength and Conditioning

• Bosu ball throwing
• Lunges
• Sprinting^[1]
• Hip-thrusts
• Cross Body Hammer Curls
• TRX Training
• Nordic hamstring Curls
• Crunches
• V-ups
• Side Plank with Leg Lift
• Ab Roller
• Resistance Training
• Treadmill Running^[2]

Vinicius Junior’s Gym Workout

• Bench Press- 3 sets of 10 reps
• Machine Squats^[3]– 3 sets of 10 reps
• Lunges- 3 sets of 10 reps
• Squats- 3 sets of 10 reps
• Single Machine Squats- 3 sets of 10 reps
• Hip-Thrusts- 3 sets of 10 reps
• Single Leg Hip-Thrusts- 3 sets of 10 reps
• Leg Extension- 3 sets of 10 reps

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Vinicius Junior’s Diet Plan

In Vinicius Junior’s diet plan, we explore the general principles that may underpin a footballer’s nutrition plan, acknowledging the importance of balanced macronutrients, proper hydration, and strategic meal timing to fuel the dynamic physical demands of his athletic pursuits.

Breakfast

Breakfast is the first meal of his day which includes Oatmeal, miso soup, and fresh fruit smoothie.

• Oatmeal
• Miso soup
• Fresh fruit smoothie

Lunch

Lunch is the biggest meal of his day and he includes rice with chicken, eggs, and green salads.

• Chicken
• Rice
• Eggs
• Green salads

Mid-evening Snacks

Vinicius loves mid-evening snacks that consist of protein shakes, dry fruits, and nuts.

• Protein shake
• Dry fruits and nuts

Dinner

Vinicius Junior’s dinner is a simple and effective one that consists of meat or fish added with leafy green vegetables.

• Leafy green veggies
• Meat or
• Salmon

What to Eat?

• Chicken
• Fish
• Eggs
• Fruits
• Vegetables
• Dry Fruits
• Nuts

What to Avoid?

• Alcohol
• Fast Foods
• Excessive Sweets
• Processed Foods

Vinicius Junior’s Supplements

The Brazilian youngster has never revealed his supplement usage, if you are planning to train like him, you can add the following supplement to your diet plan.

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

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Winding Up

Vinicius Junior stands as a testament to the vibrancy and talent of Brazilian football. His Journey from a promising youth talent to a key figure in one of the world’s most prestigious clubs is a story of dedication, hard work, and relentless pursuit of excellence.

With his electrifying style of play and commitment to constant improvement, Vinicius continues to be a beacon of hope for aspiring footballers worldwide, leaving an inedible mark on the game.

If you are interested in Vini’s Workout routine and diet plan and planning to follow it, you can consider consulting a fitness coach and make the necessary changes.

Reference

1. Ryan G. Timmins, Dean Filopoulos, Victor Nguyen, Jake Giannakis, Joshua D. Ruddy, Jack T. Hickey, Nirav Maniar, David A. Opar Sprinting, Strength, and Architectural Adaptations Following Hamstring Training in Australian Footballers https://doi.org/10.1111/sms.13941
2. Rogatzki, MJ, Keuler, SA, Harris, AE, et al. Response of protein S100B to playing American football, lifting weights, and treadmill running. Scand J Med Sci Sports. 2018; 28: 2505–2514. https://doi.org/10.1111/sms.13297
3. Ware, John S.1; Clemens, Chuck T.1; Mayhew, Jerry L.3; Johnston, Tom J.2. Muscular Endurance Repetitions to Predict Bench Press and Squat Strength in College Football Players. Journal of Strength and Conditioning Research 9(2):p 99-103, May 1995.