Workout and Diet Plan of Virgil Van: Virgil Van Dijk is a professional footballer who plays center-back for Liverpool and the Netherlands national team.
Virgil Van Dijk is well-known around the world for his abilities, strength, aerial prowess, and leadership. He is so good that he inspires a lot of players, so keep reading if you want the Virgil workout and diet plan as well.
Diet Plan of Virgil Van Dijk
I couldn’t find much information about Virgil Van Dijk’s diet in the diet, but I’ve heard he eats a healthy diet. Following a diet that includes chicken, vegetables, and healthy carbs, among other things.
Virgil Van Dijk has a nutritionist and has his diet checked and adjusted on a regular basis; there was also talk of the team asking him to go on a diet. Virgil Van Dijk, on the other hand, is known for being big, muscular, and robust, so he didn’t need to diet to lose weight. Let’s take a look at a Virgil Van Dijk-inspired diet that you can try;
Virgil Van Dijk eats the following foods:
Breakfast
- Eggs
- Avocado toast
- Turkey bacon
- Fruits
Snacks
- Protein smoothie
Lunch
- Chicken breast
- Veggies
- Brown rice
Evening Snacks
- Fruits or nuts
Dinner
- Fish
- Salad
- Veggies
Body Measurements: Height and Weight
| Height | 6 ft 4 inch |
| Weight | 92 kg |
| Age | 30 years |
| Chest | 44 inch |
| Waist | 32-34 inch |
| Biceps | 15 inch |
Workout Routine of Virgil Van Dijk
Virgil Van Dijk is one of Liverpool’s most well-known players. Virgil Van Dijk is well-known for his abilities and skills, but he is also an inspiration to many. So, if you’re interested in learning more about Virgil Van Dijk’s workout routine and how he stays in such good shape, keep reading. I’ll tell you about everything Virgil Van Dijk does to achieve that level of athleticism and fitness.
Virgil Van Dijk is one of Liverpool’s defensive core players. So his workout focuses on increasing his strength and improving his tackling and passing abilities. Virgil Dijk’s job entails coming to a halt and passing the ball to his teammates. Now, to see what kind of training he does, I found this video from the Liverpool club from last year, which includes Virgil Van himself. Virgil Dijk can be seen doing various workouts in that video.
Virgil Van Dijk places a great deal of emphasis on his legs and lower body. In the gym, Van Dijk performs a variety of compound exercises as well as a few isolated movements. We saw him doing only leg workouts in that video, which is what most football players do in training camp. Leg conditioning takes precedence over everything else. Virgil Van does, however, include other exercises that will help him tone and strengthen his upper body.
In addition to lifting weights, Van Dijk engages in a variety of cardio workouts and exercises to improve his endurance and stamina. Virgil Dijk will prepare for tackle drills, agility drills, shooting practice, practice matches, and other activities before beginning his gym routine.
You’ll need to work with a coach to figure out how to train like Virgil Van on the field. I’m not qualified to give you a football drill workout, particularly if you’re a defender. We’ll still do the five-day gym and cardio routine to get you ready for the field.
Van Dijk’s workout consists of the following:
Cardio
We’ll do a variety of cardio routines that include a variety of workouts and exercises. Footballers must do cardio every day in order to acclimate their legs to the impact. When you’re on the field for 90 minutes, your legs take a beating every minute. As a result, we’ll be including a lot of cardio workouts to help you get started on achieving the physique and fitness of a footballer.
Treadmill workout
- 5 minutes treadmill warm-up
- 20 minutes treadmill at an 8-10kph speed at 5% incline
- 5 minutes treadmill cooldown
Biking
- 20 minutes Air Bike
Rowing machine
- 10 minutes rowing
- 5 minutes interval rowing sprints (100meters)
HIIT Sprints
- 12-15 100 meter sprints on flat ground (30 seconds rest maximum in between each sprint)
- Rest for two minutes
- One-minute jump ropes x 15-20 (30 seconds rest maximum in between each set)
Conditioning and Strength
Virgil Dijk works on his strength and conditioning regularly, focusing on his legs and core. Now, I can’t give you his exact routine, but in the off-season, I’d say he lifts three times a week and does two days of intense plyometrics and core work. We’ll use plyometrics exercises to strengthen your lower body, as well as lifting workouts.
Sets: 4-5
Reps: 8-10 (explosive and heavyweight reps)
Monday
- Explosive incline push-ups
- Explosive pull-ups or muscle-ups
- Incline bench press
- Cable crossovers
- Landmine press
- Barbell squats
- Deep barbell explosive hack squats
- Bulgarian split squats
- Calf raises
Tuesday and Thursday
- Vertical jumps to quick steps
- Squat pulse to med ball slams
- Box-jumps
- Hurdles jump
- Lateral hurdles jump
- Crunches
- Med ball Russian twist
- Hanging leg raises
- V-ups
- Plank hold
- Side plank hold
Wednesday
- Landmine shoulder press
- Lateral raises
- Kettlebell swings
- Clean & jerks
- Goblet squats on a stability ball
- Squat variation
- Stiff-leg dumbbell deadlifts
- Leg curls
- Seated calf raises
Friday
- Snatch
- CrossFit pull-ups
- Med ball throws to jumps
- Med ball slams
- Bicep curls to triceps extension
- Hammer curls
- Leg extension
- Leg press
- Lunges
- Deadlifts
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