Liverpool Legend Mo Salah Workout & Diet Plan

Over the past decade, functional fitness and CrossFit training have become increasingly popular among professional athletes. Mohamed Salah, the Egyptian football star currently playing for Liverpool FC, is one of the best examples of an athlete whose fitness routine goes beyond traditional training methods. Salah’s physical condition is a crucial aspect of his continued success, and his workout regimen and diet play a key role in keeping him at the top of his game.

Who is Mohamed Salah?

Mohamed Salah is a globally recognized professional footballer, known for his speed, agility, and exceptional goal-scoring ability. Born in Egypt, Salah has played for several top clubs, including AS Roma, Chelsea, and Fiorentina. Since joining Liverpool in 2017, he has established himself as one of the best football players in the world, helping Liverpool to numerous victories, including the UEFA Champions League and the Premier League title.

At over 30 years old, a time when many football players begin to slow down, Salah’s performance remains elite. And this is evident in how his team Liverpool has been a strong favourite in the betting markets for so many years to win the English Premier League title.

His secret to staying in peak condition is his carefully planned and balanced workout routine and diet. In this article, we take an in-depth look at how Salah trains, his daily fitness regimen, and his diet to stay at the top of his game.

Mo Salah’s Morning Workout Routine

Salah’s morning workout is a combination of high-intensity cardio exercises and core strength training. This routine is designed to improve endurance, burn fat, and enhance overall physical performance, all essential for a football player.

1. Jump Rope (Skipping Rope)

Jump rope is a key part of Salah’s cardio routine. This exercise helps improve cardiovascular endurance while also toning the legs and core. Here’s how he incorporates it into his daily training:

• Duration: 15 minutes
• Intensity: High
• Intervals: 1-minute jump rope followed by 20-35 seconds of rest

Benefits:

• Enhances agility
• Improves coordination
• Increases cardiovascular fitness

2. Cycling

Salah includes cycling as a part of his training to build endurance and strengthen his leg muscles. Here’s how he performs this exercise:

• Duration: 15 minutes
• Intensity: High
• Intervals: 30-second sprint intervals every minute

Benefits:

• Strengthens leg muscles
• Boosts cardiovascular health
• Improves stamina

3. Rowing

Rowing is another integral exercise in Salah’s routine. It is a full-body workout that helps enhance endurance and strengthens the arms, back, and core.

• Duration: 15 minutes
• Intensity: High
• Intervals: 30-second sprints every minute

Benefits:

• Improves upper body strength
• Enhances core stability
• Boosts overall endurance

4. Running and Jogging

Salah’s running routine helps maintain his stamina, ensuring he has the energy for long matches and intense sprints.

• Duration: 15 minutes
• Intensity: High
• Intervals: 30-second sprints every minute

Benefits:

• Enhances cardiovascular health
• Improves leg strength and endurance
• Increases agility

Mo Salah’s Core Workout Routine

After completing his cardio exercises, Salah transitions to his core workout, which helps him maintain a strong and stable core for his football performance. Core exercises are essential for improving posture, balance, and strength. Salah performs circuit-style exercises that target the core and help burn fat.

Here’s a breakdown of Salah’s core workout:

Core Exercise	Duration	Reps/Time
Planks	40 seconds	2 sets
Russian Twists	40 seconds	2 sets
Bicycle Crunches	40 seconds	2 sets
Leg Raises	40 seconds	2 sets
Mountain Climbers	40 seconds	2 sets
Sit-ups	40 seconds	2 sets
Side Planks	40 seconds	2 sets

Rest time: 2 minutes after each full circuit

Benefits:

• Strengthens the abdominal muscles
• Improves overall core stability
• Enhances balance and posture

Mo Salah’s Evening Workout Routine

Salah’s evening workout is centered around strength training. These exercises help him build muscle, improve endurance, and enhance his explosive power—qualities that are crucial for a footballer.

Key Strength Training Exercises

1. Olympic Weightlifting: Clean and jerks, snatches
2. Deadlifts: These strengthen the posterior chain, including the glutes, hamstrings, and lower back.
3. Sumo Deadlifts: Focuses on the hips and glutes.
4. Rope Climbs: Excellent for improving upper body strength and grip.
5. Battle Rope Sets: Helps with conditioning and endurance.
6. Farmers Carries/Walks: Builds grip strength and core stability.
7. Sled Pushes and Pulls: Full-body movement that builds strength and explosiveness.

Mo Salah Weight Training Routine

Salah trains four days a week, focusing on both upper and lower body muscle groups. Below is a breakdown of the exercises included in his weight training regimen:

Exercise	Muscle Group	Sets/Reps
Push-ups	Chest, Shoulders, Triceps	3 sets of 12-15
Pull-ups	Back, Biceps	3 sets of 8-12
Bench Press	Chest, Shoulders, Triceps	4 sets of 6-8
Squats (Front and Back)	Legs, Glutes	4 sets of 6-8
Lunges	Legs, Glutes, Core	3 sets of 10 per leg
Deadlifts	Back, Glutes, Hamstrings	4 sets of 6

 

These exercises form the backbone of Salah’s evening strength training routine. By working on both his upper and lower body, Salah ensures his muscles are well-balanced and ready for the physical demands of top-level football.

Mo Salah’s Diet Plan

A well-rounded workout routine is only part of the equation when it comes to athletic performance. Mo Salah’s diet plays an equally important role in his success, as it ensures he has the energy, nutrients, and recovery support needed to sustain his training and competition at the highest level.

Macronutrient Breakdown

Nutrient	Purpose
Protein	Supports muscle recovery and growth, essential for maintaining strength and lean muscle mass.
Carbohydrates	Fuels workouts, provides energy for training and matches, and helps replenish glycogen stores.
Healthy Fats	Supports overall health, aids in recovery, and helps maintain energy levels during intense training sessions.
Vitamins and Minerals	Crucial for immune function, bone health, and maintaining overall wellness.

 

Benefits of Mo Salah’s Diet:

• Supports muscle growth and recovery
• Keeps energy levels high for intense training and match performance
• Helps maintain a healthy weight and lean physique
• Reduces the risk of injuries by providing the necessary vitamins and minerals

Mo Salah’s Focus on Recovery

Another key aspect of Salah’s fitness routine is his focus on recovery. Recovery is just as important as training, as it allows the body to heal and rebuild stronger muscles. Here’s how Salah ensures he is ready for his next session:

1. Rest Days: Salah incorporates rest days into his weekly training schedule. These are important for muscle repair and avoiding overtraining.
2. Stretching and Mobility Work: To maintain flexibility and prevent injury, Salah focuses on dynamic stretching and mobility exercises. This helps with joint health and muscle elasticity.
3. Hydration: Staying hydrated is crucial for maintaining performance. Salah drinks plenty of water throughout the day, especially before, during, and after training.
4. Sleep: Quality sleep is essential for muscle recovery and overall health. Salah likely ensures that he gets adequate rest each night, supporting optimal physical and mental performance.

Final Thoughts: Building a Mo Salah-Inspired Fitness Routine

Mo Salah’s workout routine and diet plan are a testament to the dedication required to maintain peak athletic performance over an extended period. His routine incorporates a blend of high-intensity cardio, strength training, core workouts, and recovery practices that are crucial for excelling at the professional level. Salah’s balanced approach to fitness, paired with his focus on nutrition and recovery, provides an excellent framework for anyone looking to improve their athleticism.

By adopting some of Salah’s key fitness strategies—whether it’s incorporating interval training, focusing on strength and core exercises, or fueling your body with the right foods—you can improve your physical performance and achieve your fitness goals. Remember that consistency, dedication, and smart training are the keys to long-term success, just as they have been for Mohamed Salah in his legendary football career.

Inspired by Mo Salah’s commitment to excellence? Elevate your training with expert guidance and tailored programs at Gunsmith Fitness, and take your performance to the next level.

Or if you’d like to check out the training and diet regime of fellow football players, The Rx Review also has one for David Beckham and Christiano Ronaldo.

Happy training!