Lionel Messi is celebrated not only for his genius on the football field but also for his remarkable physical resilience, agility, and endurance. At 36 years of age, the Argentine maestro continues to deliver world-class performances, a testament to the rigorous fitness regime he follows. To understand Messi’s success, it’s essential to delve into his fitness routine, the expert team of professionals supporting him, and the financial commitment he makes to stay in peak form.
Messi’s Philosophy on Fitness and Longevity
Messi is not your typical fitness enthusiast who focuses on raw muscle power. Unlike Cristiano Ronaldo, known for his muscular frame, Messi’s physique is more compact, favoring agility, speed, and endurance. His fitness regime is carefully crafted to align with his footballing style: swift movements, short bursts of speed, and balance.
He once mentioned in an interview, “My priority is football, not building muscles,” emphasizing that his fitness philosophy revolves around maintaining his agility, reaction time, and injury prevention rather than merely adding bulk. This approach has enabled him to remain at the top of his game for nearly two decades, avoiding significant injuries while adapting his body to the intense physical demands of modern football.
Messi’s Daily Fitness Routine
While the exact details of Messi’s routine are closely guarded, insights from his long-time personal trainers and interviews reveal a structured fitness routine focused on flexibility, core strength, agility, and speed. Here’s a detailed breakdown of what Messi’s typical fitness routine might look like:
1. Warm-Up and Stretching
Messi’s day starts with a 30-40 minute warm-up session. This session is crucial to prepare his muscles for the intense training and reduce the risk of injury. His warm-up consists of dynamic stretching, joint mobility exercises, and light jogging. These activities increase blood flow to the muscles and improve flexibility, preparing him for the rest of the training.
Dynamic stretches such as leg swings, hip circles, and arm rotations allow Messi to activate all his muscle groups, particularly those he relies on during his rapid sprints and sudden directional changes. Joint mobility exercises, especially around the ankles, knees, and hips, help Messi maintain balance and prevent injuries that could sideline his career.
2. Speed and Agility Drills
One of Messi’s most iconic traits is his speed over short distances and his quick changes of direction. To maintain these qualities, his training includes various speed and agility drills. Some exercises he performs are:
- Cone drills: Messi maneuvers around cones placed in different patterns, focusing on sharp directional changes.
- Ladder drills: These footwork drills improve Messi’s coordination and quick movements.
- Sprinting with resistance bands: By adding resistance to his sprints, Messi works on building explosive power without sacrificing his agility.
These drills focus on Messi’s ability to react quickly and maintain control of the ball while moving at high speeds, which is a key element of his playing style.
3. Core Strengthening
Messi’s core strength is vital for his balance and stability, allowing him to execute precise dribbles and absorb tackles without losing his balance. His core routine consists of:
- Planks: Various plank exercises, including side planks and rotating planks, strengthen his core muscles.
- Medicine ball exercises: These exercises help Messi improve rotational strength and stability, which are essential for shooting and turning with the ball.
- Leg raises: This exercise targets Messi’s lower abdominal muscles, ensuring his core strength is comprehensive.
Messi’s ability to stay on his feet even under pressure is directly related to his core training, which helps him stay stable despite the physical nature of football.
4. Plyometrics and Explosive Training
Plyometrics plays a significant role in Messi’s routine to maintain his ability to make quick, explosive movements. These exercises focus on generating maximum force in a short period, which is essential for sprinting, jumping, and evading defenders. Messi’s plyometric routine likely includes:
- Box jumps: To enhance vertical jumping ability, Messi performs box jumps to increase his explosive power.
- Depth jumps: By stepping off a platform and jumping upon landing, Messi trains his body to react quickly and efficiently.
- Lateral jumps: These movements help Messi work on his side-to-side agility, enabling him to dribble past opponents with ease.
5. Strength and Resistance Training
Despite not having a bulky physique, Messi follows a strength training regimen to maintain muscle mass and prevent injuries. His strength workouts target functional muscles that enhance his game performance. Some exercises include:
- Squats and lunges: Messi incorporates squats, lunges, and split squats to strengthen his legs, improving his running speed and endurance.
- Deadlifts: This helps him build back and lower body strength, crucial for powerful sprints and tackles.
- Push-ups and pull-ups: These bodyweight exercises help Messi build upper body strength without compromising his speed or agility.
Rather than focusing on lifting heavy weights, Messi’s strength training is based on functional fitness, improving his ability to move efficiently during games.
6. Recovery and Rehabilitation
Messi’s routine doesn’t end on the field. His recovery process is as important as his training. After every session, he dedicates time to cool down with static stretching, foam rolling, and possibly even yoga.
Cryotherapy (cold therapy) and hydrotherapy (water therapy) also play a role in Messi’s recovery routine. By immersing his body in cold water or using ice baths, Messi reduces inflammation and speeds up muscle recovery. Occasionally, massage therapy is used to release tension and improve blood circulation, ensuring his muscles are ready for the next session.
Messi’s Fitness Staff: A World-Class Support Team
While Messi’s hard work is undeniable, he also relies on a team of fitness professionals to ensure he is always in top shape. His fitness staff includes:
1. Personal Trainer: Guiliano Poser
One of the most critical figures in Messi’s fitness journey is his long-time personal trainer and nutritionist, Guiliano Poser, an Italian expert in sports nutrition and biomechanics. Poser has helped Messi switch to a clean, plant-based diet, which includes whole grains, fresh vegetables, and natural foods like nuts and seeds.
Poser’s philosophy revolves around eliminating processed foods and unhealthy fats, ensuring Messi’s body receives the nutrients needed to recover quickly and perform at its peak. Messi credits Poser’s guidance with transforming his fitness levels and minimizing his injury frequency, particularly after his early-career struggles with muscular injuries.
2. Fitness Coach: Rodrigo Barrios
Rodrigo Barrios has worked closely with Messi as his fitness coach, overseeing his workout routines and ensuring that every drill is optimized for Messi’s specific needs. Barrios tailors Messi’s exercises to maintain his agility and stamina without risking overtraining.
3. Physical Therapist: Juanjo Brau
Messi’s physical therapist, Juanjo Brau, is another key figure in his team. Brau has been with Messi for years, helping him recover from minor niggles and preventing injuries before they escalate. He focuses on muscle recovery techniques, stretching, and ensuring that Messi’s muscles are primed for peak performance.
4. Nutritionist: Maria Antonia Lizarraga
Messi’s diet plays a crucial role in his fitness routine. He follows a strict eating plan developed by nutritionist Maria Antonia Lizarraga. Her role is to ensure Messi consumes the right balance of proteins, carbohydrates, and fats, fueling his body for intense matches while aiding in recovery.
How Much Does Messi Spend on His Fitness?
Though the exact figures are not publicly available, Messi’s investment in his fitness is significant. Considering the quality of professionals on his team and the use of cutting-edge technology, his annual fitness-related expenses are estimated to be in the hundreds of thousands of dollars.
Here are some key areas where Messi spends:
- Personal Trainers and Nutritionists: Hiring high-profile fitness trainers and nutritionists like Poser and Barrios could cost Messi around $100,000 per year. These experts tailor his routines and diets to keep him at his best.
- State-of-the-Art Facilities: Messi has access to top-tier fitness facilities both at Paris Saint-Germain (PSG) and at his private home gym. The costs of maintaining personal fitness equipment and recovery machines (like cryotherapy chambers and hyperbaric oxygen therapy devices) likely amount to tens of thousands annually.
- Physical Therapy and Rehabilitation: Messi likely spends a significant amount on regular physiotherapy sessions, chiropractic care, and advanced muscle recovery technologies. This might cost him around $50,000 per year, depending on the frequency of treatments.
- Diet and Supplements: Following a plant-based diet and taking high-quality supplements tailored for athletic recovery is an ongoing expense. Messi may spend $15,000 to $30,000 annually on maintaining his nutritional regimen, given the organic, clean ingredients and specialized supplements required.
The Role of Nutrition in Messi’s Fitness
Messi has publicly shared that altering his diet was a major factor in extending his career. Poser guided Messi to cut out processed foods, sugar, and excessive meat, shifting towards a Mediterranean and plant-based diet. Messi focuses on eating:
- Whole grains: Brown rice, quinoa, and oats are a major part of his energy source.
- Vegetables: Fresh greens like spinach, broccoli, and kale provide Messi with essential vitamins and minerals.
- Hydration: Messi drinks plenty of water, often infused with electrolytes, to keep his body hydrated and prevent cramps.
