19 January 2022
NFL Bod Workout

Sure, some of it may be genetics, but NFL player bodies are made, not born. Just like your own PT, professional football players build on their regimen of hard work, good nutrition and laser focus to be ready for the rigors of the job.

When you meet current players during the AFE Pro Blitz Tour you’ll certainly notice their fitness – even though they’ll be in the off-season. And because military personnel don’t have an off-season, maybe it’s time to follow in their mighty footsteps with an NFL player-inspired workout. Let’s head to the gym and take a look at what current players are doing.

Add some boxing moves like Russell Wilson, Seattle Seahawks quarterback

DoD photo courtesy of Army 1st Lt. Angelo Mejia

Leg and core strength, shoulder stability and core stability are critical here.

  • Box jumps
  • Front squats
  • Kettlebell lunges
  • Romania deadlifts
  • Triceps extensions
  • Dumbbell step-ups
  • Rowing workouts
  • Bench press work
  • Speed training

Work with a trainer or train with a friend, like Odell Beckham Jr., LA Rams wide receiver

 DoD photo courtesy Army Spc. Hosannah Vickery

The buddy system keeps you motivated and offers assistance with exercises.

  • Tennis ball drill (Your buddy tosses tennis balls to you to catch one-handed as you step from left to right. You toss the balls back to your buddy as soon as you catch them, constantly moving from side to side.)
  • Spotting for box jumps
  • Medicine ball workouts
  • Resistance band drills
  • Footwork drills
  • Dumbbell workouts
  • Back squats

Stretch and lift like Khalil Mack, linebacker for the Chicago Bears

Add stretching at the beginning and end of your routine.

  • Do a full stretching session first thing, taking your time with each muscle group
  • Fire up smaller muscles first with light weights
  • Move up to sled pushes and pulls
    • No sled in your workout room? Use kettlebells, heavy bags or disk weights
  • Add in heavy sets of pushups and sit-ups

Bounce around like J.J. Watt, Arizona Cardinals defensive end

Stay engaged by never being bored.

  • Move from the weight room to the machines to outdoor activities
  • Add in 1,000 pound tire flips
  • Do some sprinting drills and explosive jumps
  • Toss in a few shoulder shrugs

Work out 3 – 5 hours a day like Von Miller, LA Rams outside linebacker

DoD photo courtesy of Army Spc. Heather Theis

Break it up into multiple workouts.

  • Switch between HIIT (high-intensity interval training) and weights
  • Pull a heavy tire, sled or other weights
  • Do acceleration and deceleration drills focusing on single leg exercises and hamstrings

Inspired? Intrigued? Want more? Check out the virtual workout series presented by the NFL Play Football initiative that will take you through primary and auxiliary muscle exercises. It’s designed for kids or adults, plus many workouts don’t require a lot of equipment or can be easily modified. These workouts are perfect for anyone living in a remote location, or for sedentary homebodies getting back into a routine.