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James Harrison’s NFL Power Workout

Be a master on the field and in the gym.

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James Harrison
Gregory Shamus / Getty
James Harrison
Gregory Shamus / Getty

Pittsburgh Steelers bruiser James Harrison, who stands at an even 6′, was deemed too short by NFL scouts and went undrafted when he first started out in 2002. Now, the 39-year-old linebacker is one of the hardest working players in the game. Prior to the 2017-18 season, he racked up 138 combined tackles and 15.5 sacks.

But Harrison isn’t just a master on the field, he’s also a beast in the gym. He’s become known for his insane lifts—including pressing a 135-pound barbell with one hand, and an 1,800-pound sled push (the equivalent of about five hulking NFL linemen).

James Harrison

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Here, Harrison shares how he builds massive power in both his upper and lower body.

NOTE: Set and rep ranges will vary from one workout to the next, depending on how Harrison feels on any given day. He rests one to two days between each workout to maximize recovery, and he may substitute other exercises, vary the order, and modify the format to keep the workouts fresh.

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Routine

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Upper-Body Explosiveness

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Barbell Bench Press

Equipment
Barbell, Bench
Sets
10
Reps
1-10
Rest
--
Equipment
Barbell, Bench
Sets
10
Reps
10-1
Rest
--

Lower-Body Explosiveness

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 4

Barbell Deadlift

Equipment
Barbell
Sets
10
Reps
10-1
Rest
--
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