Discover the powerful workout of Declan Rice, Arsenal's new star signing and certified West Ham legend! Unlock your potential with his training secrets, and key exercises. Become a £100 million player and cement your legacy on the field with the Declan Rice workout and diet.
INTRO TO DECLAN RICE
Welcome to my comprehensive guide on the workout routine of Declan Rice, the talented and highly sought-after midfielder who's just made a £105mn move to Arsenal. With his exceptional skills, tactical awareness, and physical prowess, Rice has made a significant impact on the football world. I will explore the secrets behind his on-field success by delving into his workout routine. Get ready to uncover the training methods, exercises and health protocols that help Rice dominate the midfield battles in the premier league.
HOW BIG IS DECLAN RICE?
Declan Rice is an English professional footballer who plays as a defensive midfielder for Premier League club Arsenal and the England national team.
He is 24 years old, weighing around 80kg and standing 6"1 tall (1.85m). This gives Declan Rice a lot of presence when it comes to tough physical battles seen in high-stake premier league matches.
Low body fat is the key when it comes to Declan Rice looking and performing as sharply as he does. He is almost certainly sub-10 % BF. This is a key characteristic of most footballers' physiques. It allows for his muscle gains to show and not be hidden by any unwanted fluff. From a performance perspective, it allows you to have better agility and stamina.
But here's the exciting part: while I can't promise you'll end up with the exact same genetic makeup as Declan Rice, you can undoubtedly sculpt your body to resemble that of a modern-day premier league star. So buckle up and get ready to unlock your inner baller!
DECLAN RICE STRENGTH TRAINING
Declan Rice will undoubtedly incorporate strength training exercises into his workout routine to enhance his physical prowess and overall performance. He would likely take 2-3 minutes between sets to prevent over-training and fatigue. This is a sample workout that a premier-league midfielder would perform:
- Bulgarian Split Squats: 4 sets of 6-10 reps
- Trap-Bar Deadlift: 4 sets of 6-10 reps
- Hamstring Solo Machine (Nordic Curls): 4 sets of 6-10 reps
- Prowler Push: 4 sets of 10 seconds
- Pendlay Row: 3 sets of 6-10 reps
- Barbell Overhead Press: 3 sets of 6-10 reps
This set of exercises will build strength and power whilst being tailored to replicate the one-footed stance of footballers.
DECLAN RICE CARDIO TRAINING
Maintaining cardiovascular fitness is crucial for endurance on the pitch. Bellingham will include various cardio exercises in his routine, such as:
- Interval Training: Sprinting for 10 seconds followed by a 20-second rest, repeated 10 times.
- Ladder in-and-outs into sprint: 5 sets with 90 seconds rest
DECLAN RICE HEALTH PROTOCOL
Rest is crucial for Declan Rice's physical and mental well-being. He ensures he gets enough sleep each night, aiming for 7-9 hours of quality rest.
He runs approximately 11-12km per match so the recovery side of his health protocol is essential.
To minimise the risk of injuries, Rice focuses on proper warm-ups and cooldowns before and after each training session (especially the day after games). He will do 20 minutes on the bike followed by 15 minutes of deep whole body stretching. This will then be followed by a light walk.
To really ensure muscle recovery, Rice will then choose between ice baths or cryo chambers and follow that up by getting treatment with physios to get sports massages. He also uses NormaTec, a compression therapy device which massages the body to enhance circulation and reduce soreness.
Realistically, most people don't have access to these facilities but utilising saunas, ice baths and cold showers can help with recovery.
Lifestyle factors are essential for anyone, not just elite footballers like Declan Rice.
DECLAN RICE NUTRITION PROTOCOL
Football is a physically demanding sport that requires a combination of aerobic and anaerobic energy systems. During a match, elite footballers can cover up to 13km and expend approximately 2,000 kcal.
Nutrition plays a vital role in their recovery, training adaptation, and performance. To meet the energy demands, a footballer's diet should prioritise carbohydrates, which provide the necessary fuel for training.
Protein-based recovery strategies aid in muscle repair and adaptation, while the intake of healthy fats supports immune function and overall health. Isotonic sports drinks, commonly used to fuel training, may hinder training adaptation and fat oxidation. Adopting a "train low, compete high" approach is advisable, with nutritional strategies tailored to different training phases.
On match days, careful attention should be given to pre-match nutrition. It is recommended to consume 1-4g of carbohydrates per kg of body weight in the 6-hour window before kick-off. Familiar, easily digestible foods should be chosen to avoid gastrointestinal distress or a 'heavy' stomach.
Hydration should start the day before the match, with fluid intake of 400-500ml in the hour leading up to kick-off. Post-match recovery is crucial, and immediate replenishment of carbohydrates and protein is recommended. Whey protein supplements with high glycemic carbohydrates are convenient options. Rehydrating with 1.5L of fluid per kg of weight lost during the match is essential.
Monitoring hydration status using urine osmolality and body mass can guide hydration strategies. Weighing players before and after a match helps ensure adequate hydration. With congested fixtures, post-match recovery becomes even more crucial. Whey protein supplements with the addition of high glycemic (High GI) carbohydrates are also good choices for a quick, convenient source of protein and carbohydrates.
Rice is likely to take supplements such as whey protein, caffeine, vitamin D3, omega-3 fish oil and creatine monohydrate.
DECLAN RICE LOVES SEABASS AND RICE
In the next section, I will give you a Declan Rice diet plan you can copy and follow but first I wanted to talk about the food Rice religiously eats before every football match... seabass and rice.
Declan has spoken about how he used to eat chicken and pasta but that it made him feel slow and sluggish. I think this is an essential example of why you need to test out different training and diet protocols for yourself and find what your body reacts best to. Since switching to seabass and rice and eating 4 hours before a game, he hasn't looked back!
Seabass is a lean fish rich in protein, vitamins, and minerals. Its high protein content supports muscle repair and growth, while also providing essential amino acids for overall recovery. Additionally, seabass contains omega-3 fatty acids, which promote heart health, reduce inflammation, and support optimal brain function.
Rice is a complex carbohydrate that serves as a valuable source of energy for athletes. It provides a steady release of glucose, ensuring sustained energy levels during training and matches. Rice is also low in fat and cholesterol, making it an excellent choice for maintaining a balanced diet. Furthermore, rice contains essential vitamins and minerals, including B vitamins, iron, and magnesium, which contribute to overall health and performance.
DECLAN RICE DIET PLAN
Here's a full-day example meal plan for Declan Rice, along with the scientific reasoning behind the macronutrient choices:
BREAKFAST
- Oatmeal with berries and a tablespoon of almond butter
- Two boiled eggs
- Freshly squeezed orange juice
- Oatmeal provides complex carbohydrates for sustained energy and fibre for digestion.
- Berries are rich in antioxidants, which aid in recovery and reduce inflammation.
- Almond butter offers healthy fats and protein for muscle repair.
- Boiled eggs are a great source of protein and contain essential vitamins and minerals.
- Freshly squeezed orange juice provides vitamin C for immune support and hydration.
SNACK
Greek yoghurt with mixed nuts and a banana
- Greek yoghurt contains protein for muscle recovery and calcium for bone health.
- Mixed nuts provide healthy fats, fibre, and essential minerals.
- Bananas offer carbohydrates for energy and potassium for muscle function and hydration.
LUNCH
Seabass and rice
Seabass is a lean fish rich in protein, essential amino acids, and omega-3 fatty acids for muscle repair, growth, heart health, reduced inflammation, and optimal brain function.
- Rice is a complex carbohydrate source providing sustained energy, essential vitamins, minerals (B vitamins, iron, magnesium), and contributes to overall health and performance.
SNACK
Protein shake with mixed berries
- A protein shake provides a convenient and quick source of protein for muscle recovery and growth.
- Mixed berries offer antioxidants and additional vitamins and minerals.
DINNER
Grilled chicken breast with wholegrain pasta and roasted vegetables (broccoli, bell peppers, and carrots)
- Grilled chicken breast is a lean source of protein for muscle repair and growth.
- Wholegrain pasta is a complex carbohydrate that provides energy and essential amino acids.
- Roasted vegetables offer vitamins, minerals, and fibre for overall health and recovery.
SNACK
Whole grain toast with avocado and sliced turkey
- Whole grain toast provides complex carbohydrates and fibre for sustained energy.
- Avocado offers healthy fats for satiety and nutrient absorption.
- Sliced turkey is a lean source of protein for muscle recovery and growth.
HYDRATION
Throughout the day, it's important to drink plenty of water to stay hydrated and support optimal performance.
Hydration is essential for maintaining optimal physical performance, regulating body temperature, and aiding in nutrient delivery to cells.
Scientific research suggests that footballers require a macronutrient distribution of approximately 55-60% carbohydrates, 15-20% protein, and 20-25% healthy fats to support their training demands and recovery
Declan Rice wouldn't eat 3 large meals and 3 large snacks but shows the types of different larger/smaller meals he'd be consuming throughout the day to perform optimally. If you wanted to replicate this diet, choose a combination of the meals to suit your protein/calorie goals.
With that said, Declan Rice's rise to prominence in the football world is not just a result of his natural talent but also his commitment to maintaining optimal health and fitness. By following a structured workout routine, adhering to a comprehensive health protocol, and maintaining a balanced diet, Rice has laid a solid foundation for his success on the pitch. As he embarks on this new chapter with Arsenal, it is evident that his dedication to his physical well-being will continue to propel him to greater heights in the beautiful game.