Virgil Van Dijk Workout Routine and Diet Plan [Updated]: Virgil Van Dijk is a professional footballer that plays for Liverpool and Netherlands National Team as a center-back.
Virgil Van Dijk is globally known for his skills, strength, aerial abilities, and leadership. He is so great that many players get inspired by him, so keep reading if you also want the Virgil Van Dijk workout and the Virgil Van Dijk diet plan.
Virgil Van Dijk Body Stats
|Height||6 ft 4 inch|
Virgil Van Dijk Workout Routine
Virgil Van Dijk is one of the most known players of the Liverpool club. Virgil Van Dijk gets known for his skills and abilities, but Virgil Van Dijk is also an inspiration for many. So if you also want to learn more about Virgil Van Dijk’s routine and how he keeps himself so fit, keep reading. I will be telling you all the things that Virgil Van Dijk focuses on to get that level of athleticism and fitness.
Virgil Van Dijk is one of the team’s cores that defends Liverpool. So his workout is more about being more robust and having better tackling and passing skills. Virgil Van Dijk’s work is to stop and give the ball to his teammates. Now, to look at what type of training he does, I found this last year’s video from the Liverpool club that features Virgil Van Dijk himself. In that video, you can see Virgil Van Dijk doing various workouts.
Virgil Van Dijk focuses a lot on his legs and lower body. Virgil Van Dijk also does a lot of compound exercises in the gym and adds up a few isolated movements. In that video, we saw him doing only legs workouts, which is what most footballers do in training camp. Conditioning the legs are more important than anything else. However, Virgil Van Dijk does include other exercises that will help his upper body get toned and gain strength.
Also, besides the weights, Virgil Van Dijk does a lot of cardio workouts and exercises that will help his endurance and stamina. Before all of the gym routine, Virgil Van Dijk will also train to tackle drills, agility drills, shooting practice, practice matches, etc. You will need to figure out with a coach how to train like Virgil Van Dijk inside the field. I’m not that knowledgeable to give you a football drill workout, especially a defender. However, we will still do that five-day gym and cardio routine to get your field ready.
Virgil Van Dijk’s workout includes:
In the cardio routine, we will be doing various routines that include many workouts and exercises. It’s essential to do cardio every day for footballers as the legs need to get used to the impact. When you play 90 minutes on the field, your legs take impact every minute. So we will be adding a lot of cardio workouts to get you started in that footballer physique and fitness.
- 5 minutes treadmill warm-up
- 20 minutes treadmill at an 8-10kph speed at 5% incline
- 5 minutes treadmill cooldown
- 20 minutes Air Bike
- 10 minutes rowing
- 5 minutes interval rowing sprints (100meters)
- 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)
Strength and Conditioning
Virgil Van Dijk does a lot of strength and conditioning workouts, especially conditioning his legs and core. Now, I can’t precisely tell you his routine, but I would say it’s more based on lifting three days a week in the off-season and doing two days of intense plyometrics and core. Plyometrics exercises will help you get your lower body more robust, and also we will add lifting workouts.
Reps: 8-10 (explosive and heavyweight reps)
- 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
- Hurdles jump
- Lateral hurdles jump
- Med ball Russian twist
- Hanging leg raises
- Plank hold
- Side plank hold
- 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
- CrossFit pull-ups
- Med ball throws to jumps
- Med ball slams
- Bicep curls to triceps extension
- Hammer curls
- Leg extension
- Leg press
That’s all for the Virgil Van Dijk workout routine.
Also Read: Sergio Ramos Workout Routine and Diet Plan
Virgil Van Dijk Diet Plan
I couldn’t find much on Virgil Van Dijk’s diet plan in the diet, but I have read he does follow a healthy diet. Following a diet mixed with chickens, veggies, healthy carbs, etc. Virgil Van Dijk does have a nutritionist, and he does get his diet checked and adjusted; there was also talk about the team asking Virgil Van Dijk to go on a diet. However, Virgil Van Dijk didn’t need a diet to be slim, as he is known for being big, muscular, and more robust. Now let’s see a Virgil Van Dijk-inspired diet that you can follow;
Virgil Van Dijk’s diet includes:
Is Virgil van Dijk a Vegan?
No, Virgil Van Dijk is not a Vegan.
- Avocado toast
- Turkey bacon
- Protein smoothie
- Chicken breast
- Brown rice
- Fruits or nuts
That’s all for the Virgil Van Dijk diet plan.
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