PRE-SEASON is well and truly under way in the NFL and after a summer of snacking on nachos and beer* it’s time for some of the NFL’s fastest and fittest to get back into shape but how can you condition yourself like Adrian Peterson or JJ Watt?
Now, a lot of NFL training regimes are closely guarded secrets so we’ve had to improvise a bit, but this type of circuit wouldn’t be unusual, especially at this time of the year.
The warm-up
Duration: Five minutes
Actions: There are lots of different ways to approach this, depending on what your preferences are. We suggest some jumping jacks, high knee skips and stretches. That might seem easy but you don’t want to exhaust yourself before the work out actually begins.
Mountain climbers
Duration: 1 minute
Actions: As in the video above, start in the push up position. Then, alternate pulling your knees towards your chest – like you’re climbing a mountain – increasing speed as you go.
Single-arm squat press
Duration: 15 reps per arm
Actions: Of course, you have to know how to squat properly for this but, holding one heavy weight in your left hand, adopt the squat position before pressing through your legs and lifting the weight overhead. Once the reps are done, switch arms.
Resistance band reciprocating biceps curls
Duration: 25 curls with each arm
Actions: This is probably the easiest part of the circuit. Using resistance bands, alternate curling both arms. It’s that simple.
Seated overhead triceps extensions
Duration: 15 reps
Actions: After finding a suitable weight – do not give into the temptation to go too heavy – the key to this particular exercise is form.
Lateral lunges
Duration: 10 reps each side
Actions: This can also be done with weights whereby you would have a medium weight in each hand. Keeping your right leg straight, step to the left and bend the left knee. Repeat on the right side.
Alternate push-ups
Duration: 8-10 reps each side
Actions: Start in the standard push up position, drop your left hand so your left arm is holding your weight. Then drop your right hand so your right arm is holding your weight. Reverse the previous moves with both hands/arms and finish in the proper push up position.
Cardio drills
Duration: 60 seconds each
Actions: Alternate between high knees, fast feet, lateral leaps and squat jumps.
And once you’ve finished all of the above, do two more circuits and your NFL-esque work out will be complete.
*Other snacks, beverages are available.
