Inside Tom Brady’s Ageless, Evolving Offseason Workout Plan – Men’s Health

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IT TAKES MORE than muscle to succeed in the NFL. To dominate on the gridiron, you need more nuanced qualities, like explosive speed, power, and longevity. That’s why NFL players do a lot more than curls and crunches and bench presses – and it’s also the reason why the league’s offseason has become a hotbed for unique training methods and specialized exercises.

The top players, from Tom Brady to Derrick Henry to many others, are changing the way training is done, delivering new exercises and new training philosophies. All of it is done to push their play to the particular next level on the field – and you can learn from their innovative approaches too.

Study their own moves and adopt their particular training philosophies to run faster, drive harder, plus move and feel better in all your workouts and in life, too.

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TOM BRADY: The Ageless Innovator

Long before all gamers obsessed over cutting-edge fitness and nutrition techniques, Tom Brady was writing the particular book on them. Literally. And sure, his advice was wild (avocado everything, right? ), but it worked: Brady will play the entire season at age 45. To prepare, he recently made a few changes in order to his training routine. His longtime body coach (and TB12 cofounder) Alex Guerrero walked us through the key innovations.

tom brady

AP

JOIN THE BAND

Brady now prefers using heavy resistance bands over weights, a joint-­friendly approach that lets him push to fatigue. Brady does a single set of a critical exercise, as many reps as this individual can, then squeezes out a few more by reducing the particular range associated with motion as he tires. Try it with the deadlift: Start standing with your feet on the band, hands grasping its ends. Do as many good-form reps because you can. Next set, lower your torso only halfway; repeat until you can do no more reps. Finish by doing 3 reps, lowering your upper body just a few inches. Do this once a week.

tom brady

PETER SUCHESKI

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WORK QUICKS

“You can’t make aging athletes faster, ” says Guerrero, “but a person can create them quicker. ” That means teaching Brady in order to react and change direction quickly. The important to that is cone drills: Set up 3 cones (or any 3 objects) 5 ft apart. Start at the middle cone, dash to the left cone, then immediately dash to the right cone. That’s 1 rep; do a few per side once the week.

tom brady

PETER SUCHESKI

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MARCEDES LEWIS: New Example of Old Man Strong

He’s 38 years old and has survived 16 years in the trenches where linebackers roam. Despite that will, Packers tight end Marcedes Lewis has missed just one game over the particular past five seasons. Their secret: ditching heavy plus hard lifts for these three rules.

marcedes lewis

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EMBRACE THE SINGLE LIFE

Lewis typically hits the weight room in the particular morning, but he will be never focused on PRs. He concentrates on single-leg workouts that challenge. His favorite is the med-ball skater lunge. Stand on your left foot, holding a medicine ball at your chest, then leap to the particular right, landing on the correct foot, knee bent. Leap back to the left. That is 1 representative; do three or more sets of 8 in order to 10 twice a week.

PICK A FIGHT

During the off-season, Lewis also adds an MMA workout nearly every afternoon, working through drills, hitting the particular bag, and sparring with regard to about an hour. The practice challenges his breathing plus footwork and refines their cardiovascular system—and it reminds him to stay athletic, as well. “It’s held me accountable to take care associated with my body, ” he says. Don’t want to do MIXED MARTIAL ARTS? No problem: Play a different recreational sport in least once per week.

DON’T OVERTHINK RECOVERY

Yes, Lewis offers the latest Normatec air-compression boots, yet he doesn’t pointlessly chase recovery tech. “It’s more about the routine of doing things like that, ” he admits that. He works to integrate some form of recovery virtually every day, often keeping this simple. He loves contrast therapy, alternating between 1½ minutes within the cold tub and several minutes in the hot bathtub for 4 or 5 rounds prior to practice.

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LANE JOHNSON: The particular Clean Eating Lineman

Offensive linemen are supposed to be 300 pounds. They don’t usually have 13 percent body fat. How does the 325-pound Eagles offensive tackle Lane Johnson pull off the combo? By sticking in order to the Vertical Diet. The meat-heavy protocol helped Johnson earn second-team All-Pro honors last year. And it includes two servings of this particular shake every day.

lane johnson

COURTESY SUBJECT

INGREDIENTS

(makes 1 serving)

  • 20 oz organic almond milk
  • 2 cups frozen banana
  • 1 scoop Momentous Chocolate grass-fed Whey
  • one Tbsp Athletic Greens powder
  • 2 Tbsp organic peanut butter
  • 1 Tbsp pure maple syrup
  • ¼ cup raw cashews

Nutrition: 40g protein, 111g carbs, 38g fat, 926 calories

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LORI LOCUST: The particular Coaching Trailblazer

In 2020, Tampa Bay Buccaneers assistant defensive-­line coach Lori Locust became the first female position coach to win a Super Bowl, the particular crowning achievement in an unconventional career. As one of a handful of women within the NATIONAL FOOTBALL LEAGUE coaching ranks, she knows she must gain the trust associated with players plus colleagues. She discovered four tactics from key moments in her career to aid in that will process.

lori locust

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2011 — USE BEATS TO BOND

As a high school associate coach in Pennsylvania, Locust heard Meek Mill, a good artist she loved, within the locker room. The girl used that as the conversation starter with players. “They’re like, ‘You’re open to exactly where I’m with, ’” the girl says. “That builds trust. ”

2018 – FIND A PREWORK ROUTINE

Locust’s first NFL gig was a defensive-line internship with the Baltimore Ravens, and her workdays were packed. There are no five-minute breathers within the NFL. Locust’s fix is a before-­work routine: The lady walks the girl dog plus uses that will time in order to mentally prep for the particular day ahead.

2019 – TRIAGE STRATEGICALLY

When Locust landed with the Bucs since assistant defensive-­line coach, the lady needed to understand a new playbook. Her plan: study exactly what she needed for the next week instead of mastering the whole book. “I’m thinking, Next opponent, next week, next time of year. ”

2020 – ACCEPT THE NEW

Covid and the arrival of the superstar QB led the particular Bucs to revamp, well, everything. Meetings were kept on Zoom, and scheme terminology changed. Locust didn’t just find out the brand new stuff: She forced herself to love it. The result: an excellent Bowl ring.

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JUSTIN JEFFERSON: The Balance Badass

Vikings receiver Justin Jefferson is usually one of the league’s best deep-ball receivers. But his gym focus isn’t about real speed; instead, he zeroes in upon balance. “Trying to get those little hits, when I can still be running and getting those extra yards, that’s just doing different balance exercises, ” he says.

justin jefferson

AP

JEFFERSON’S GO-TO MOVE: THE SINGLE-LEG HOLD

Grab a weight plus hold it at your hip in your right hand. Lift your correct leg off the ground. Hold regarding 30 seconds. Do two or 3 or more reps per leg. “That’s a huge part of your balance, ” he admits that. “I like to do the stability work keeping weight, mostly. I feel such as that’s harder
on the entire body and gives the body a lot more strength. ”

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DERRICK HENRY: The Leg Day Reinventor

Squats are usually staple moves on any leg day. Yet Titans operating back Derrick Henry also needs agility and quickness, which is definitely why he or she and trainer Melvin Sanders, C. S. C. H., rethought his leg day. Try their workout intended for strength and athleticism.

derrick henry

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RESISTANCE-BAND TRAP BAR DEADLIFT

Stand in a loaded trap bar, foot on the resistance band that has the ends looped around the bar. Push your own butt back and lower your torso in order to grasp the particular trap pub. Stand. Perform 4 repetitions, then do 4 box jumps. Do 4 sets, building explosiveness.

derrick henry

PETER SUCHESKI

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LATERAL GOBLET LUNGE

Hold a weight at the chest. Keeping your remaining leg straight, shift your weight to your own right lower-leg. Push your butt as well as bend your own right leg. Lower till your right thigh can be parallel to the ground. Return to the start. Do four sets associated with 8 for each side.

derrick henry

PHILIP SUCHESKI

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ISO LUNGE HOLD

Henry can’t go heavy all the time, so he mixes in iso holds. Stand within a split stance, correct leg in front. Bend on both knees and reduce your torso until your right thigh is certainly parallel
towards the ground. Hold for 60 seconds. Do 4 or 5 reps per side.

derrick henry

PETER SUCHESKI

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SHAUN TYRANCE: The Mental Master

It’s easy to overthink big losses plus overglorify large wins. But Shaun Tyrance, Ph. D., the Kansas City Chiefs’ team clinician, specializes in helping you find something else: equilibrium. Adopt his method to bounce back from your worst losses.

shaun tyrance

AP

STEP 1 : PROCESS, THEN FLUSH IT

“Our goal is: We have the game, win or loss… we come in after the particular game, we hug or we cry, and then all of us flush this out of our systems between the end of the game and Tuesday, ” Tyrance says. Practicing this readies you for the next challenge.

STEP 2: REMEMBER THE BIG PICTURE

“Regardless of whether you’ve won 4 in a row or lost four in a row, ” states Tyrance, “we try in order to keep everyone committed to the particular ultimate goal, which will be winning. ” That means jumping right back into hardcore exercise and preparation.

STEP 3: REDISCOVER ROUTINE

Plus stick to that program, despite any kind of new pressure. This keeps you ready for what’s to come. “One thing we do is we all treat each game plus week exactly the same, ” says Tyrance. “Our Super Bowl week looks exactly like week 1, 7 days 5. ”

MELVIN GORDON: The particular Tunnel-Vision RB

Melvin Gordon doesn’t get all the carries these days. Now in his third year along with the Denver Broncos, this individual instead shares touches with teammate Javonte Williams. Once a workhorse back, he’s now less likely to have a truly monster sport. But more and a lot more teams ask multiple rushers to share bears in an effort to keep them healthier for the rough-and-tumble football season. How has that changed Melvin’s mindset? In these 2 ways.

melvin gordon

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TRAINING MINDSET

Gordon may not get almost all the touches, but he or she still functions train as if he’s going to be the top back again. “You train as if you are carrying the load, ” he says. “That method, no matter what situation happens, you’re ready to get both. You just gotta train using the confidence that will you’re operating harder compared to everyone otherwise. That way, whenever you hit the field you’re more confident than everyone else. ”

BE A TEAMMATE

Sure, Gordon still believes, at age 29, that he may handle every single touch for that Broncos. Yet he thinks long-term, too. “I want all the particular carries. We’re those backs that want it all, ” he states. “But we know that I need your pet just as much as he needs me. It’ll prolong our own careers. inch

It’s the way associated with football pertaining to RBs these types of days, says Gordon. “I think we’ve both been sharing the ball for a while, that’s the great part about it, ” he admits that.

This story appears in the October 2022 issue of Men’s Wellness.

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