Train Like an NFL Pro: The Ultimate Guide

Train Like an NFL Pro: The Ultimate Guide

NFL players are the epitome of explosive power. They’re brawny, dominant and just can’t be stopped.

How do they do it?

As one of the most demanding sports on the planet[1], it’s important for NFL players to stay on top of their game – physically and mentally. In a sport like this, your body is your tool for the job you need to get done. To win and keep on winning to reach that all-important Super Bowl.

An NFL pro works hard all year long to keep up a competitive edge. It makes sense – being able to sprint 40 yards in 4.4 seconds or take on multiple blows and tackles for 17 weeks straight isn’t something anyone could do. Unless you have the right game plan.

The question is: could you train like a pro?

To be fast, strong, agile and powerful on the field, an NFL champ spends a lot of time in the gym. Here at 4Gauge, we have just the workout you need so that you can enjoy that same feeling.

In this guide, we cover:

  • How to train like an NFL pro
  • Workouts for a faster pace & agility
  • Explosive exercises for power & strength

Here we go!


The NFL Pro

It’s not easy to be an athlete competing in the NFL. The game demands maximum performance from both your body and brain. There’s no doubt that every single player is put to the test. They put the work in to stay resilient  – and their ability is pushed to the max as they try to stay competitive on the field.

These players have the vigor, explosive power and strength to keep it up. You can too, if you want to push yourself.

Want to see if you could keep up with an NFL pro? Here are the workouts you need to do.

Targeted workouts

Based on a 4-day training schedule, this honed workout regime should help you work your way to an athletic and conditioned physique – just like the players you see on the field.

Day 1: Speed training circuit

Day 2: Rest

Day 3: Agility training circuit

Day 4: Rest

Day 5: Explosive power training circuit

Day 6: Rest

Day 7: All-body strength training circuit



TIP: Before each workout, make sure you start with a dynamic warmup. These reduce the risk of injury and improve your physical performance. Here are some dynamic exercises to try:

Exercise Reps
Leg swing 10 (each leg)
Lateral lunge 10 (per side)
Inchworm 10
Arm circles 10 forward & 10 backward


Speed training circuit

Speed can be the deciding factor between a win or a loss – and the players know it. Some players have even clocked in running speeds of 22mph on the field[2]. These men really are something else! Develop your acceleration ability with these exercises.

Repeat this circuit three times.

Exercise Reps
High knees running 30 secs
Prowler sled push 8
Box jumps 8
Resisted sprint drills 6

How to perfect each exercise

  1. High knees running

Stand straight and tall and run in place as fast as you can. Bring your knees as high as possible, driving through the balls of your feet.

  1. Prowler sled push

Load up the sled with weight – you’ll be able to judge how much first by seeing if you can get it going. Take up a low position against the sled, setting up your feet so that they are the same width as your usual running posture. Pushing with either straight or bent arms, embrace your core and drive through your forefoot as you move forward.

  1. Box jumps

With your feet shoulder width apart, stand facing the box. Lower yourself into a quarter squat, keeping your black flat. Sway your arms forward and use the momentum to jump up onto the box landing with both feet. To cushion your landing, make sure you bend both legs and stand up before stepping back down off the box.

  1. Resisted sprint drills

An NFL pro is incredibly fast and agile on the field. This workout should help increase your mobility! Wear a form of resistance over your shoulders or round the waist. You can normally use a resistance band attached to a sled or partner. When attached, propel yourself forward and maintain proper running form. One rule of thumb is to add no more than 10 per cent resistance and run no more than 5 meters.


Agility training circuit

In NFL, being nimble is vital for all players. They must be quick and agile to confront, block or defend against the offense. Equally, an NFL pro must be light on their feet to punch a hole in the defense (all while keeping hold of the ball). These practical workouts will move your body like a real athlete and keep your physical dexterity up to scratch.

Repeat this circuit three times.

Exercise Reps
Medicine ball chest ball & shuffle 8
Single leg goblet squats 10 (each leg)
Lateral plyometric jumps 30 seconds
Jump rope 60 seconds

How to perfect each exercise

  1. Medicine ball chest ball & shuffle

Hold a medicine ball with both hands at your chest and face a sturdy wall. Make sure you’re far enough from the wall to have space to extend your arms and pass the ball, however, be sure you’re close enough to catch it too. Throw the ball at the wall and shuffle laterally, catching it back and bringing it to your chest. Change shuffle directions along the wall.

  1. Single leg goblet squats

Grab hold of a kettlebell and stand facing away from a bench/chair. Bring your right foot off the ground, extending the leg out in front of you. Push your hips back, bend your knee, and keep straight as you slowly lower down to sit. Once seated, return your right foot to the ground. Repeat on each leg.

  1. Lateral plyometric jumps

Place a line on the floor using cones or something similar. Stand alongside the line. With your feet no more than hip-width apart, bend your knees to squat. Push upward through your heels quickly and sideways towards the other side of the line. Land softly, squatting deeply. Repeat the jump back and forth over the line, keeping your shoulders and hips facing forward.

  1. Jump rope

Stand with your rope behind you and your feet placed together. Keep your hands at hip height and flick your wrists to circle the rope up and over your head. Jump up and over the rope slightly off the ground. Try to keep your shoulders and arms relaxed, using your wrists only to turn the rope.

Explosive power training circuit

NFL players run faster than most athletes. They need to make powerful blocks compared to other, less-fiery athletes. To endure inevitable contact on the field, players must have great strength levels. These explosive workouts will help you get some of the intense control that so many NFL champs have.

Repeat this circuit three times.

Exercise Reps
Bench press 10
Power clean 8
Front squat 8
Romanian deadlift 10

How to perfect each exercise

  1. Bench press

Lay underneath the bar on a flat bench, making sure it lines up directly above your eyeline. Reach up and grab the bar with a medium grip-width. Unrack the bar and lower it to your mid-chest. Your elbows should be bent at 90-degrees. Press the bar back up until your arms are straight. Keep pushing to feel like an NFL pro and get an ultimate muscle pump.

  1. Power clean

Grab a barbell from the floor with your hands outside shoulder width. Stand up explosively and shrug the bar, keeping it as close to your body as possible. As the bar reaches your chest, quickly drop into a squat position and flip your wrists so that your palms are facing the ceiling. Catch the bar across the front of your shoulders and stand up. From this position you can drop the bar to the ground – if you’re on a lifting platform.

  1. Front squat

Start with the barbell on a power rack at shoulder width height. Grab the bar with both hands facing toward the floor and about shoulder width apart. Bend your elbows downward and bring your upper chest towards the bar so that it rests on your shoulders. Push your elbows upwards and your shoulders forward so the bar is totally pressed into them. Lift the bar off the rack, taking one step back with each foot. Your feet should be shoulder width apart as you drop down into the squat and return to the starting standing position.

  1. Deadlift

Grab a barbell or kettlebell and place it on the floor. Keeping your chest up and lower back flat, hinge at the hips and bend at your knees to pick up the bar. Tighten your glutes and core and raise to a standing position. Make sure your arms are extended. Bend at your knees as you lower the bar back to the ground, keeping your back flat and arms straight.


Full-body strength circuit

NFL aces train consistently throughout the year improve their muscle mass and become bigger, faster and stronger on the field. What’s more, having more muscle protects them from risk of injury. These full body exercises will help add some strength to your build and improve your mobility in your physical aspects of life.

Repeat this circuit three times.

Exercise Reps
Overhead press 10
Bent over row 10
Medicine ball sit-up 8
Dumbbell lunge 10

How to perfect each exercise

  1. Overhead press

Taking the bar from a power rack, stand with it on your front shoulders and your hands placed next to your shoulders. Focus on squeezing your shoulders and press the bar over your head, tilting your head backwards slightly. Lock your elbows at the top and keep your chest up during each rep.

  1. Bent over row

Stand with your feet shoulder width apart, bend at your knees and lean forward from the waist. Keep your back straight and grab the bar with your hands palm face down. Let the bar hang with your arms straight and squeeze your shoulders to row the weight up towards your sternum. Lower it back down again. Pump it like an NFL pro!

  1. Medicine ball sit-up

Lay on the floor with your knees bent at 90 degrees. Grab a medicine ball with both hands and perform a sit-up, raising the ball straight over your head.

  1. Dumbbell lunge

Stand with your feet hip distance apart and hold a dumbbell at each side – palms facing your body. Take a controlled lunge forward with your right foot, making sure your knees are bent at 90 degrees and your front thigh is parallel to the ground. Push your right heel into the floor, bringing your left leg forward back to the starting position. Repeat on the opposite leg.

Post-workout cool down

Remember to cool down after your workout. A quick jog will flush out any lactic acid and the dynamic exercises will give your muscles a good stretch. Foam rolling will also help to decrease any muscle soreness and protect them from getting taut.

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Smash Your Workouts With 4 Gauge

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Packed with performance-enhancing nutrients such as caffeine, L-theanine and creatine, 4 Gauge will take your training to a completely new level.

  • Smash your workouts – feel your nervous system firing on all cylinders
  • Cell-splitting muscle pumps – harness the power of vasodilation and deliver more nutrients to your muscle cells
  • Determination like never before – feel unparalleled focus and motivation
  • Relentless energy – train for longer without fatigue




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