Mohamed Salah is a renowned professional footballer. Owing to his impressive game-playing skills and magnanimous persona, he is often regarded as the star of Liverpool FC and his country’s national team. He hails from Egypt.
Unlike many other professional footballers, Salah has a muscular and athletic physique that’s both strong and agile. You can often see his well-defined washboard abs when he takes off his shirt.
Salah maintains his impressive physique by adhering to a well-planned fitness regimen. He focuses on regular exercise and a balanced diet to ensure he stays in excellent physical condition!
Let’s take a closer look at Mohamed Salah’s exercise plan and eating habits for a better understanding of his fitness routine
Mohamed Salah’s Workout Routine
Mohamed Salah is a hardcore fitness fanatic. Apart from training on the field to hone his game-playing skills, Salah also dedicates a significant part of his day to sweating it out in the gym.
Agility Drills
Agility is a key component of Mohamed Salah’s exceptional soccer skills. To maintain his sharp and swift movements on the field, Salah incorporates a range of agility drills into his training regimen. These drills not only enhance his ability to change direction quickly but also improve his overall coordination, balance, and quick reflexes.
- Cone dribbling: Mohamed Salah practices quick changes of direction by weaving through a series of cones, enhancing his agility and ball control.
- Ladder drills: He improves his footwork and agility by performing ladder drills, involving rapid foot movements in various patterns.
- Reaction ball drills: He hones his reflexes and agility by using a reaction ball, which bounces unpredictably, requiring quick responses.
- T-drills: These drills involve sprinting, lateral movements, and quick turns, helping Salah develop agility and acceleration.
- Zig-zag cone runs: Salah navigates through a zig-zag pattern of cones to improve his ability to change direction rapidly while maintaining speed and control.
Weight Training Routine
Weight training acquires a prominent spot in Mohamed Salah’s workout routine. Well, that tends to be pretty obvious considering his muscular and ripped physique.
Salah’s weight training regime includes plenty of exercises. He also includes certain bodyweight movements in his workout routine.
Usually, Salah performs weight training 4 days a week. Out of those 4 days, 2 days are for training the upper body whereas the remaining 2 days are for training the lower body.
Let’s find out what all exercises are performed by Salah in his upper lower workout routine:-
Day 1- Upper Body Focused
- Push-ups- 3 sets of 15 reps
- Pull-ups- 3 sets of 15 reps
- Bench press- 3 sets of 12-15 reps
- Lat pulldowns- 3 sets of 12-15 reps
- Dumbbell flys- 3 sets of 15 reps
- Seated cable rows- 3 sets of 15 reps
- Military press- 3 sets of 12-15 reps
- Lateral raises- 3 sets of 15 reps
- Dumbbell shrugs- 3 sets of 15 reps
Day 2- Lower Body Focused
- Bodyweight squats- 3 sets of 15 reps
- Jump squats- 3 sets of 15 reps
- Barbell back squats- 2 sets of 10 reps
- Barbell front squats- 2 sets of 10 reps
- Stiff-leg deadlifts- 3 sets of 10 reps
- Leg press- 3 sets of 15 reps
- Lunges- 3 sets of 15 reps (on each leg)
- Leg extensions- 3 sets of 15 reps
Day 3- Upper Body Focused
- Wide-grip push-ups- 3 sets of 15 reps
- Diamond push-ups- 3 sets of 15 reps
- Barbell curls- 3 sets of 12-15 reps
- Dumbbell curls- 3 sets of 15 reps
- Hammer curls- 3 sets of 15 reps
- Close-grip bench press- 3 sets of 12-15 reps
- Tricep kickbacks- 3 sets of 15 reps
- Cable pushdowns- 3 sets of 15 reps
Day 4- Lower Body Focused
- Smith machine squats- 3 sets of 12-15 reps
- Hack squats- 3 sets of 15 reps
- Skater lunges- 3 sets of 15 reps
- Curtsy lunges- 3 sets of 15 reps
- Hip abduction- 3 sets of 15 reps
- Hip thrusters- 3 sets of 15 reps
- Calf raises- 3 sets of 15 reps
- Hyperextensions- 3 sets of 12 reps
Salah wraps up his intense weight training sessions by performing certain stretches. At times he even incorporates certain yoga poses for that matter.
This, in turn, provides his body with a decent cooldown that becomes imperative after a strenuous workout.
Cardio
Salah also gives due importance to his cardio sessions to work on his cardiovascular endurance. It also contributes towards keeping his body extremely lean and athletic. And that indeed plays a prominent role in keeping his washboard abs visible all the time.
From the posts on his social media handles, Mo Salah’s cardio sessions include exercises like-
- Running
- Swimming
- Jogging
- Cycling
- Hydro rowing
Core Workout
Mo Salah’s core training routine isn’t just limited to performing some crunches and leg raises. To carve out his midsection, he relies on weighted ab exercises.
When Salah works on his core, he focuses on training all the muscles in that area. This includes the ones in the front like the rectus abdominis, the ones on the sides called the obliques (both internal and external), and some deeper muscles like the transversus abdominis.
Some of Salah’s most preferred ab exercises are:-
- Crunches
- Sitting punches
- Bicycle crunches
- Wipers
- Planks
He performs the above-mentioned exercises for a higher number of reps until he feels the burn in his core muscles.
Pilates
Besides lifting weights and doing cardio, Salah also includes pilates in his workout routine. Pilates is like a super exercise that helps him define his muscles, become more flexible, and strengthen his core. It’s an all-around workout that keeps Salah fit and nimble!
Pilates gets all types of muscles working – the ones that move quickly and the ones that move slowly. The moves in Pilates help stretch and control your muscles. Plus, it’s awesome for fixing your posture!
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Mohamed Salah’s Diet Plan
Salah maintains a diet that supports his peak performance and keeps his body in fantastic shape. He makes sure to include a balanced mix of proteins, carbohydrates, fats, and essential nutrients that his body needs to function at its best.
Talking about his healthy eating habits, Salah says,
“Nutrition is so important, it’s part of the game. It has helped with my recovery, allowed me to sleep better, and helped my body adapt quickly.”
Well, that’s exactly what any athlete would expect from his nutrition plan. And Salah is no different in this regard.
Mohamed Salah’s meal plan consists of 5 major meals. Let’s find out what food items are there in each of them:-
Meal 1- Breakfast
- Paratha (a low-calorie oriental bread)
- Any fruit
- A glass of milk
Meal 2- Mid-Morning Snack
- A bowl of fruits
Meal 3- Lunch
- Bread
- Veggies
- Chicken breast
- Lent1 bowl of yogurt
- Lentils
Meal 4- Evening Snack
- Fruit juice (without sugar)
Meal 5- Dinner
- Roasted/Grilled vegetables
- Soup/Salmon
- Salads
- A glass of fresh and unsweetened fruit juice
Favorite Dish
Mohamed Salah’s favorite meal is the Egyptian specialty known as ‘Kushari.’ This delicious dish consists of a blend of rice, lentils, macaroni, onions, chickpeas, and spiced tomatoes.
Whenever Salah goes to Egypt, he makes it a point to have Kushari without fail.
Cheat Meal
Salah follows his strict diet plan with great discipline. But on days when he feels the urge to satisfy his taste buds, he chooses to relish some pizzas.
No Alcohol
To keep his body fat levels low, Salah stays away from consuming alcohol. Alcohol tends to put visceral/abdominal fat on one’s frame.
Thus to ensure that his ripped washboard abs are always visible, Salah has to make this sacrifice.
Mohamed Salah’s Supplements
There isn’t much info available about the supplements that Salah uses. But we assume that he must be relying on a few of them to make sure his body doesn’t lack any vital nutrients and his nutrition plan is as complete as possible.
If you too want to build a body like that of Salah, we would recommend you go with the following supplements:-
- Whey protein
- Omega-3 fatty acids
- Multivitamin
Whey protein supplements play a crucial role in aiding muscle recovery by providing the necessary amino acids to muscle fibers. Whey protein contains all nine essential amino acids, which are instrumental in enhancing both muscle recovery and growth.
Omega-3 supplements provide your body with the crucial fatty acids it needs, promoting heart health, reducing inflammation, and supporting overall well-being.
A multivitamin supplement contains a variety of essential vitamins and minerals that your body requires. It can be quite useful in bridging any nutritional gaps if you’re not getting an adequate amount of these vital nutrients from your diet.
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Parting Words
Mohamed Salah is an incredible athlete. His amazing physical fitness is the result of many years of hard work and training.
Even today, training and nutrition still play a crucial role in elevating his on-field performance and maintaining the aesthetics of his physique.
And if you too intend to sport a body like him, you would have to be extremely disciplined with following your fitness regime. Staying patient in the process of getting your best physique will also assist you in being consistent in your fitness journey.
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