Workout Routines

Lean and Explosive: A Workout for Eddie Lacy

The Green Bay Packers want their star RB to lose weight -- we're here to help.

eddie-lacy-workout
Duration 15 min
Exercises 6
Equipment Yes

Dear Eddie,

We'll just cut to the chase -- we're hurt. We know the Green Bay Packers asked you to revamp your training regimen and lose a little weight this offseason, but what's this we hear about you reaching out to Tony Horton of P90X and not us? Muscle & Fitness has been in the fat-shredding, power-building fitness game for more than 75 years! No hard feelings though, here's a conditioning routine that's great for any athlete trying to shape up over the offseason. And, ahem, it's free.

Yours Truly,
M&F

The Offseason Workout

The session begins with a box jump, a joint-friendly exercise for developing power. Find the highest box or platform that you can jump up onto safely for the number of reps prescribed, stepping off the box to come down after each one. Make sure you land on the box in no deeper than a quarter-squat. If your butt nearly touches your heels when you land, the box is too high.

Next up are your two main strength exercises. The front squat is easier on the back and knees than a back squat, and better mimics the positions an athlete assumes in playing football. This is followed by a bench press done at a low incline, which allows you to train the upper body with less strain to the shoulders (which take enough of a beating on the field).

The workout ends with hill sprints, which allow you to train speed with less risk of hamstring or knee trauma. The steepness of the hill will slow you down enough to keep you safe, but still allow you to work your legs hard. Hill sprints were a favorite conditioning tool of the legendary Walter Payton, who used them religiously throughout his hall of fame career.

Exercise 1

Box Jump You'll need: Box How to
Box Jump thumbnail
3 sets
5 reps
60 sec rest

Exercise 2

Front Squat
exercise image placeholder
-- sets
5-8 reps
90 sec rest
*Gradually work up to a load that allows you only the number of reps prescribed. Take as many warm-up sets as you need to reach it.

Exercise 3A

Incline Barbell Bench Press You'll need: Bench, Barbell How to
Incline Barbell Bench Press thumbnail
4 sets
8 reps
90 sec rest
*Set the bench to around a 30-degree incline. Alternate with one-arm dumbbell row.

Exercise 3B

Single-Arm Dumbbell Row How to
Single-Arm Dumbbell Row thumbnail
4 sets
8-12 reps
60 sec rest

Exercise 4

Pallof Press
exercise image placeholder
3 sets
10-15 (each side) reps
60 sec rest

Exercise 5

Hill Sprints
exercise image placeholder
3 sets
5-10 reps
-- rest
*Find a steep hill and run up it. It should be just high enough that you can maintain your speed the whole run. Walk back down, rest, and repeat.
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