When Manchester City’s Erling Haaland sprints across the pitch with explosive power, it’s not just natural talent – it’s the result of a meticulously designed training regimen. This Norwegian powerhouse has transformed himself into one of football’s most physically dominant strikers through a unique workout routine that combines conventional strength training with surprising unconventional methods.
The foundation: Explosive strength and power
At the core of Haaland’s routine is explosive strength training, focusing on compound movements that develop the raw power needed for those blistering sprints and powerful shots. His routine typically includes 4-5 sets of 8-10 reps of exercises like incline bench press, explosive pull-ups, and Bulgarian split squats.
“The key to Haaland’s physical dominance isn’t just strength, but explosive power generated through carefully programmed compound lifts,” explains Dr. Marcus Jennings, sports performance specialist. “His routine prioritizes movements that translate directly to on-field performance.”
The cardio blueprint that fuels his endurance
Haaland’s cardiovascular training is as strategic as it is intense. His regimen includes:
- Treadmill runs (20 minutes at 8-10 kph with 5% incline)
- Rowing machine intervals (10 minutes steady, 5 minutes of sprints)
- 12-15 100-meter sprints with 30-second rest periods
- Hill sprints for lower body power and endurance
This blend of steady-state cardio and high-intensity interval training builds the stamina needed to maintain peak performance throughout a 90-minute match, similar to how Olympic-approved rowing workouts develop both strength and cardiovascular capacity.
The unconventional edge: Chopping wood and mountain meditation
Perhaps the most fascinating aspect of Haaland’s regimen is his incorporation of unconventional training methods. The striker regularly chops wood as a functional strength exercise, engaging his core, shoulders, and back in a way that mimics the rotational power needed on the field.
“Wood chopping is like nature’s medicine ball workout,” says fitness coach Lisa Reynolds. “It builds rotational power through a full range of motion while connecting the athlete with nature – something that has profound mental benefits too.”
The high-volume bodyweight foundation
During his developmental years, Haaland reportedly performed an astonishing 300 push-ups and 1,000 sit-ups daily. This high-volume calisthenics approach built the muscular endurance and core strength that now serves as the foundation for his more specialized training.
Those looking to build similar shoulder strength might start with a more manageable approach like 5-minute daily shoulder workouts that progressively increase in intensity.
Recovery and mindfulness: The hidden training secret
Haaland’s routine isn’t all intensity – recovery plays an equally important role. After workouts, he dedicates 10-20 minutes to stretching and has been known to practice meditation in nature, often finding secluded spots in mountainous areas to center himself mentally.
This holistic approach mirrors techniques found in joint-friendly kettlebell routines that emphasize recovery alongside intensity.
The weekly workout structure
Haaland’s typical training week includes:
- Monday: Upper/lower strength training
- Tuesday: Cardio and HIIT
- Wednesday: Plyometrics and core work
- Thursday: Full-body strength
- Friday: Functional training (including natural movements)
Nutrition to fuel the machine
To support his intensive training, Haaland reportedly consumes up to 6,000 calories daily, with a heavy emphasis on protein and clean carbohydrates. This nutritional approach provides the energy needed for high-output training sessions while supporting muscle recovery.
For those seeking efficient in-home cardio options to complement strength training, no-equipment cardio exercises can provide an accessible alternative.
How can you train like Haaland?
While few can match Haaland’s genetic gifts or training volume, his approach offers valuable lessons for athletes of all levels. Focus on explosive movements, integrate functional exercises, prioritize recovery, and don’t underestimate the value of unconventional training methods. Even incorporating partial elements of his routine, like incline press variations, can yield impressive results for dedicated fitness enthusiasts.