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Dublin: 3 °C Friday 15 November, 2019
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Training: How to work out like an NFL player

Fancy looking like Adrian Peterson or Tom Brady, this might help.

Minnesota Vikings running backs Adrian Peterson and Matt Asiata work out.
Minnesota Vikings running backs Adrian Peterson and Matt Asiata work out.
Image: Charlie Neibergall/AP/Press Association Images

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

Source: YouTube/Tony Gentilcore

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

Source: Bloom to Fit/YouTube

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

Source: Kai Wheeler/YouTube

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

Source: YouTube/TheFitnsessRetreat

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

Source: ScottHermanFitness/YouTube

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

Source: fatlosspro/YouTube

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

Source: YouTube/Carlos Daniels

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.

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TheScore Team

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