Argentine goalkeeper Emiliano Martínez is known for making impossible saves and frustrating the best attackers in the world. His power, speed, and confidence come from an incredible workout routine, diet, and strict fitness rules.

Although Argentina lost 1-0 to Spain during the 2026 World Cup Final, fans will always remember him for helping Argentina reach the finals with a 2-1 win over England during the semis.

Like most athletes, Martínez follows a strict workout routine that begins with full-body stretches and is followed by field training. These include exercises designed to help him improve his speed, coordination, and form, such as:

• Shot stopping
• Ball handling
• Movement and positioning
• Proprioception
• One-touch passing
• Side-to-side dives
• Penalty diving practice
• Free-kick diving practice
• Crosses

As a goalkeeper, he also has to continually practice strength and conditioning drills, keeping his body fit and active at all times. His typical workouts include bench presses, hamstring curls, machine squats, leg extensions and presses, push-ups, ab rollers, and more.  

Martínez also includes yoga, Pilates, and extensive visualization exercises in his training routine.

Martínez has been a standout goalkeeper for Argentina and Aston Villa. He played a crucial role in Argentina’s 2022 FIFA World Cup victory, winning the Golden Glove.

He also helped win the 2021 and 2024 Copa América titles, earning the Golden Glove in both. At club level, his shot-stopping and leadership have made him one of the Premier League’s top keepers.

Alongside following a strict workout routine, he also follows an incredible diet plan. As per Dr. Workout, this includes 3 boiled eggs or Green yoghurt, avocado or almond butter, and oatmeal or whole-grain toast for breakfast.

Mid-morning snacks include a protein shake or nuts with an apple or a banana.

Lunch is more filling, with chicken or fish with quinoa or brown rice and a salad. For afternoon snacks, Martínez relies on fruits, crackers, cottage cheese, or turkey slices.

Finally, dinner consists of sweet potatoes or pasta, lean beef or tofu, and steamed broccoli.

Behind his unforgettable saves lies his strict workout routine and diet, keeping him explosive and agile.

The making of a champion: Emiliano Martínez’s big career moments

Martínez’s career is a story of persistence, patience, and hard work. From a World Cup winner to one of the best goalkeepers right now, his achievements speak volumes.

These are some of his greatest career achievements that have made him the icon he is today.

2020 – He assisted Arsenal in winning the FA Cup after replacing Bernd Leno. He then joined Aston Villa and became the most expensive goalkeeper for Argentina.

2021 – He won the Copa América Golden Glove as the best goalkeeper in the tournament.

2022 – He assisted Argentina in defeating Italy 3-0 at Wembley, winning the Finalissima. He was also named the FIFA World Cup Golden Glove winner.

2024 - He won the Best FIFA Men’s Goalkeeper award again. He also claimed his second Copa América Golden Glove.

From being a backup goalkeeper at Arsenal to rising to become an unforgettable goalkeeper for the World Cup, Martínez’s journey is nothing short of remarkable.

Which of his iconic moments stands out the most for you? Share your opinion!

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Written by

Avantika Das

Edited by

Zaid Quraishi