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Get Ready for Football Season with the NFL Workout

Football season is finally upon us, and many of us are inspired to get in shape like the pros. You may not be playing in the Super Bowl but you will probably be responsible for lugging around quite a few coolers and fold up chairs for all that tailgating you are going to be doing- you had better much sure you are in shape and don’t wince every time you have to lift a wing platter during your Friday night football parties!


Few sports demand the same strength, speed, and agility that are needed to succeed in the NFL. But these skills don’t just benefit the men who play on Sundays. Any man can increase his strength and pack on new muscle if he combines the right mix of exercises. That’s what I’ve found in my experience as the executive director of Proactive Sports Performance and as the off-season strength coach for Indianapolis Colts Pro-Bowl defensive end Dwight Freeney. •  Here’s your game plan: This routine uses exercises that incorporate multiple muscles, so you can lift heavier weights. It’s designed to shred fat, add new muscle, and improve your athleticism—which is why NFL stars like Freeney, Terrell Suggs, Antonio Cromartie, and Keith Bulluck train with me. Work at a higher intensity, and you’ll see that impressive gains are just a snap away.

The NFL Workout






1A Single-Leg Dumbbell Straight-Leg Deadlift 3 10 45 s N/A s
1B Dumbbell Stepup 3 8 45 s N/A s
1C Reverse Dumbbell Lunge 3 8 45 s N/A s
1D Dumbbell Squat 3 8 45 s N/A s
2A Dumbbell Bench Press 3 8 1 m N/A s
2B Dumbbell Two-Arm Row 3 8 1 m N/A s
3A Alternating Incline Dumbbell Bench Press 1 8 1 m N/A s
3B Underhand-Grip Lat Pulldown 1 8 1 m N/A s
4A Diagonal Hand-to-Toe Touch 3 8 1 m N/A s
4B Side Plank with Touch 3 8 1 m N/A



This exercise program is very straight forward and you can apply it as frequently as you see fit. We think you should work it into a few days a week to keep it fresh, and then maybe focus on other routines that aren’t as ever-changing.

We also know that weights and traditional techniques are not the only thing NFL players have up their sleeves.

Here’s what we know they use as their secret weapons for physical fitness:


The idea of a football player doing yoga may induce snickering, but it is no joke! Yoga is used by almost all professional athletes, and not to mention pretty much every buff guy on the big screen! Bikram yoga is the more hardcore version of the traditional yoga routine. It involves 1-1/2 of intense stretching done in a room cranked up to 105 degrees and 40 percent humidity. The purpose is promote balance, good blood flow, build strength and flexibility, and cleanses the body of toxins (major sweating!). Don’t expect to power through it right away, most people have to build up to the entire 90 minute session.


Good ole kettlebell training…these weights are cast-iron and look like cannons with handles. Kettlebells improve grip, core muscles, and explosive strength. They also provide training with weight distribution changes.


Again with the MMA! Sorry to keep bringing this up, but MMA is an awesome workout and its fun too! The MMA fashioned workouts are made to increase balance, control, and mental brut.


Just like yoga, this one may make up giggle a little, but don’t knock eastern medicine until you have tried it! Acupuncture is a great alternative to prescription pain meds as it decreases swelling, bruising, and spams- it also improves mobility.

Here’s a video on how to keep fit during the off-season too…

Are you ready to train like the pros?

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