There are FIVE (5) essentials we can learn from NFL hopeful training style :
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 ALL of us need pelvic / core stabilization work.
And almost everyone could use some direct core strength work.
If college athletes need 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 out of the question , unless you too undertake specific restoration work. (See #1.)
Which you should, since leg strength and circumference are strong markers 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 default to 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 extends your recovery time.
5- Train for power
These guys are really explosive.
They incorporate power training along with their strength and endurance training because they need to be fast.
Extremely fast.
So, they have to work on their Type 2x quick muscle fibers.
They do so on the track and on the field with their sprinting and position-specific drills.
They also use a small number of drills in the weight room - training including jumps.
But one of the best ways to activate 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 explosiveness Snatching than Swinging.)
Power training -
Builds muscle
Improves glucose tolerance - your body’s ability to metabolize carbohydrates
Keeps you from losing balance as you age
Reduces risk of getting Type 2 diabetes
Burns a significant amount 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 strong shoulders to do so.
And if you don’t know how to do it, the Clean + Jerk provides a excellent psychological challenge too, because you’re learning a new skill . 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 copy 20-something year-old single guy’s training programs.
But we can look for parallels . And our kettlebells are the perfect tools to utilize those similarities to become fitter , more powerful , and more explosive .