Mohamed Salah, often referred to as the “Egyptian King,” is one of the fittest athletes in the world.
His exceptional fitness comes from a disciplined workout regimen, which he divides into morning and evening sessions.
This routine focuses on cardio, core, weight training, and strength training while also incorporating football-specific drills.
| Aspect | Details |
|---|---|
| Training Days Per Week | 6 days (1 rest day for recovery) |
| Team Training | 4-5 sessions per week focusing on football-specific drills, strength, and conditioning |
| Morning Routine | Cardio and Core Workouts |
| Cardio Exercises | – Running: 15 minutes with 30-second sprint intervals – Cycling: 15 minutes with 30-second sprint intervals – Jump Rope: 15 minutes (1-minute sets with 15-30 seconds rest) – Hydro-row: 15 minutes with 30-second sprint intervals |
| Core Circuit Training | – 3 Circuits – 8 Exercises per Circuit – 40 seconds per Exercise – 2 minutes rest between circuits Exercises: Crunches, Resistance leg raises, Russian twists, Plank variations, Side plank to crunch |
| Evening Routine | Strength and Weight Training |
| Weight Training Schedule | – Monday (Upper Body): Push-ups, Bench presses, Pull-ups, Cable rows, Lateral raises – Tuesday (Lower Body): Squats, Leg press, Stiff-leg deadlift, Lunges – Thursday (Arms & Upper Body): Diamond push-ups, Curls, Triceps pushdowns – Friday (Lower Body): Hack squats, Hip thrusts, Calf raises |
| Strength Training Days | – Wednesday and Saturday Exercises: Deadlifts, Sumo deadlifts, Clean and jerk, Battle ropes, Farmer’s walks, Sled push/pull |
| Football-Specific Training | – Dribbling, Shooting, Passing drills – Tactical drills and match preparation – Interval running for endurance |
| Flexibility & Recovery | Yoga, stretching, massages, and ice baths to maintain flexibility and prevent injuries |
| Sports & Fitness Activities | Running, Cycling, Hydro-rowing, Swimming, Weightlifting, Plyometric exercises, Core training, Strength training |
| Diet & Lifestyle | High-protein diet, vegetables, healthy fats, minimal processed food; consistent sleep for recovery |
Weekly Training Schedule
- Days of Training: Salah trains approximately 6 days a week, giving himself 1 day for rest and recovery. This balanced approach ensures he can train at a high intensity while allowing his body to recover and rebuild.
- Team Training: He participates in 4-5 team training sessions per week, depending on Liverpool’s match schedule. These sessions focus on tactical drills, technical exercises, and match preparation.
Sport Activities in Salah’s Workout
Salah combines various sports and fitness activities to maintain his peak physical condition:
- Cardio: Running, cycling, hydro-rowing, and swimming.
- Weightlifting: Focus on lean muscle development through exercises like bench presses, squats, and deadlifts.
- Plyometrics: Explosive movements like box jumps and lateral bounds to enhance speed and power.
- Core Workouts: Targeted exercises to strengthen abdominal muscles.
- Flexibility Training: Yoga and stretching to maintain mobility and prevent injuries.
Morning Routine: Cardio and Core Workouts
Salah’s morning sessions are dedicated to Cardio and Core (C&C) workouts, which help him build stamina, burn fat, and improve core strength.
This approach aligns with training like an athlete.
Cardio Routine
Salah’s cardio sessions include HIIT workouts featuring multiple exercises for full-body conditioning.
- Running: 15 minutes of running with 30-second sprint intervals after every minute.
- Cycling: 15 minutes of cycling with 30-second sprint intervals after every minute.
- Jump Rope: 15 minutes of intense jump rope in 1-minute sets with 15-30 seconds rest.
- Hydro-Row: 15 minutes of hydro-rowing with 30-second sprint intervals after every minute.
Core Circuit Training
After cardio, Salah moves to a core workout circuit that targets his abdominal muscles and improves overall stability.
Exercises include crunches, resistance hanging leg raises, side-to-side hanging resistance leg raises, Russian twists, plank ball in and out, plank twisters, plank hold, and side plank to a crunch.
| Aspect | Details |
|---|---|
| Circuits | 3 |
| Exercises per Circuit | 8 |
| Duration per Exercise | 40 seconds |
| Rest | 2 minutes between circuits |
Evening Routine: Strength and Weight Training
In the evenings, he focuses on strength and weight training, targeting both the upper and lower body.
This routine helps him build lean muscle, improve explosive power, and enhance overall athleticism.
Weight Training Routine
His weight training schedule follows a four-day split, alternating between upper and lower body exercises:
| Day | Focus | Exercises |
|---|---|---|
| Monday | Upper Body | Push-ups, Pull-ups, Bench presses, Dumbbell flyes, Lat pulldowns, Cable rows, Shoulder presses, Lateral raises, Shrugs |
| Tuesday | Lower Body | Squats, Jump squats, Weighted squats, Barbell front squats, Leg presses, Lunges, Leg extensions, Stiff-leg deadlift |
| Thursday | Upper Body (Arms) | Wide-grip push-ups, Diamond push-ups, Biceps curls, Barbell curls, Hammer curls, Triceps pushdowns, Triceps press |
| Friday | Lower Body | Smith machine squats, Hack squats, Curtsy lunges, Skater lunges, Hip thrusts, Hip abduction, Calf raises, Hyperextension |
On Wednesday and Saturday, he incorporates strength training with exercises designed for explosive power and overall body strength:
- Deadlifts
- Sumo deadlifts
- Clean and jerk
- Rope climb
- Battle ropes
- Farmer’s walks
- Sled push and pull
Team Workouts: Training with Liverpool
Salah’s team training sessions are essential to his routine.
These sessions include football-specific drills like dribbling, shooting, passing and combinations, and others. All these help him to:
- Stay sharp as a goal-scoring forward.
- Enhance his ability to link up with teammates.
- Adapt to Liverpool’s high-intensity style of play.
In short, his team training is not just about honing individual skills but also about improving his understanding of the game and fitting seamlessly into Liverpool’s system.
Sleep and Mindset
Mohamed Salah’s success is built on a foundation of disciplined sleep and a strong mentality.
He prioritizes 7-9 hours of quality sleep each night to ensure optimal recovery, energy restoration, and mental clarity, essential for his high-intensity performance.
His mindset is characterized by self-belief, resilience, and an unwavering work ethic, which drive him to continuously improve and overcome challenges.
He remains humble despite his success, fostering positivity and focus both on and off the pitch.
A Blueprint for Aspiring Athletes
By combining team training, cardio, core, weightlifting, and strength training, Salah ensures he remains one of the best athletes in the world.
His structured approach, with morning and evening sessions, highlights the importance of discipline and variety in achieving peak physical performance.
For aspiring athletes, Salah’s routine is an inspiring example of how to balance different types of training while maintaining a focus on health, recovery, and consistent effort.
Whether you’re a footballer or a fitness enthusiast, there’s much to learn from Salah’s workout philosophy.