Long before Sergio Ramos became a Real Madrid colossus, he was little more than a frail hope at Sevilla.
Although immensely talented, the 6-foot center-back played right-back at Ramon Sanchez-Pizjuan Stadium.
Fast over long distances and with incredible stamina, the teenager knew he had to work on his core strength and explosive power in order to develop and reach his undoubted potential.
After moving to the Bernabeu in the summer of 2005, Ramos only played in the center of Madrid’s defense in 2009 due to an injury to Pepe.
However, the fiercely determined Spaniard made the position his own and began to dominate the La Liga forwards while maintaining his electric pace.
It’s no wonder true fans are delighted that he’s back with the squad for the crucial game against Chelsea, having not played since March due to injury.
Manager Zinedine Zidane knows the influence of his captain. “We have our leader and our captain with us,” he said ahead of the Champions League semi-final.
“I won’t take any chances. Sergio is here with us. That means he’s ready to play, that’s all it means.
Speaking about his own work ethic, Ramos told UEFA: “I wake up every day with the same desire to keep improving as since I was a kid. I am not looking for recognition. All I want to do every year is do even better, forget what we have won and take on new challenges. I will continue as long as the body allows.
“My grandfather and father have always told me that even if there is only a second left, there is still hope. You have to have that attitude, and it has always been the attitude of our club.
“To lead by example, you have to perform well, work hard and give the maximum; show them the younger ones so you can ask them the same. I am very happy to have the chance to lead this team.
“I’m happy if I’m a model. I think I fought and sacrificed a lot, so when I retire I can do it with my clear conscience, having won everything.
So how did he manage to go from a skinny right-back to a ripped defender who takes no prisoners today?
Diet
The most crucial part of Ramos’ transformation was to properly fuel his body with the right food to allow him to gain volume safely.
Without wanting to add unnecessary muscle or lose speed, the key was to get the right amount of calories rather than just cranking up the bulk.
In an interview with High Snobiety, Ramos revealed that his breakfast is easy to replicate before training.
He said, “I usually have coffee, whole grain bread with protein like turkey breast or a poached egg and a piece of fruit.
“It’s a nutritious and balanced breakfast. If we don’t have a training session with the team, I’ll take something a little lighter.
SERGIO RAMOS DIET PLAN
Here’s an example of what the Real Madrid captain eats on a daily basis
- Breakfast: whole grain bread, avocado turkey breast and coffee
- Mid-morning snack: mixed berries, handful of almonds, yogurt
- Lunch: Vegetable salad sprinkled with sunflower seeds and pumpkin
- Afternoon Snack: Banana Pea Protein Shake
- Dinner: Cod with lemon, herbs and olives
Exercises
Ramos favors high intensity training based on functional movement. This means he focuses on core strength and targets specific muscle groups every time he works out.
He then mixes that up with isometric exercises to improve his muscle endurance as well as his cardio.
Although he can be seen training regularly at home in his own gym, everything is done under the supervision of the Real Madrid medical team to complement the muscle density and training on the pitch.
What was said about him
“Sergio Ramos is the toughest opponent I have encountered. He is very strong, has a lot of experience and is a very competitive player.
Luis Suárez, Barcelona striker
“Ramos doesn’t surprise me. That’s what he has – a great personality … he’s always there, always cheering on the players and he never lets his guard down. He never gives up.
Zinédine Zidane, Real Madrid coach
Carlo Ancelotti, former Madrid coach
“He defends well, knows how to play and manages all facets of the game. He is a very complete footballer.
Thiago Silva, Paris Saint-Germain captain