There are FIVE (5) things we can learn from NFL hopeful training routines:
1- Build in your recovery
No recovery, no results.
Period. End of story.
( Try this program for yours if you’re banged up.)
2- Do direct abdominal work
For most of us, “just kettlebells" is not enough.
Almost everyone need pelvic / core stabilization work.
And almost everyone could use some direct core strength work.
If college athletes need get more info it, how much more so the rest of us?
2-3 times per week is enough.
I recommend you establish your abdominal work / core training.
3- Work your legs - if you can
These guys work their legs - A LOT.
Many guys in their 40s and beyond suffer from knee and hip problems.
So, Squats and Lunges might be too painful, unless you too undertake specific restoration work. (See #1.)
Which you should, since leg strength and circumference are essential signs of longevity.
I recommend starting by adding in the Goblet Squat, then move on to the Double Kettlebell Front Squat.
4- Work your upper body
Ok, I don’t really have to put this in here, because most of us don’t need to be told that.
We naturally gravitate toward that.
And that’s “it.”
Nothing really fancy , to quote my friend. Just what works.
I agree with him -
The hardest part is to avoid adding in too much unnecessary work that slows down your recovery time.
5- Train for power
These guys are really explosive.
They cycle in power training along with their strength and endurance training because they need to be fast.
Exceptionally fast.
So, they have to train their Type 2x explosive muscle fibers.
They do so on the track and on the field with their dash and position-specific drills.
They also use a few drills in the weight room - including jumps.
But one of the best ways to pop your achilles tendon and have it roll up the back of your leg like a window shade?
Jumps.
Fortunately, you don’t have to jump because you can swing - or preferably - Snatch a kettlebell. (More power output Snatching than Swinging.)
Power training -
Builds muscle
Improves glucose tolerance - your body’s ability to process sugars
Keeps you from falling as you age
Reduces risk of getting Type 2 diabetes
Burns a lot of calories when performed correctly
Sure, you start with Swings.
But like I said, you’d be best served practicing the Snatch.
Use it as a standalone exercise or as part of a larger, complete program.
Or even the Clean + Jerk if you have the thoracic spine mobility and healthy shoulders to do so.
And if you don’t know how to do it, the Clean + Jerk provides a beneficial psychological challenge too, because you’re learning a new technique. So it keeps you motivated and focused.
The cool thing about kettlebells is they really do provide an “all-in-one” solution, especially with the time constraints most of us face.
So remember, as men with responsibilities, we shouldn’t follow 20-something year-old single guy’s training programs.
But we can look for connections. And our kettlebells are the perfect tools to apply those similarities to become stronger, more resilient, and more explosive .