With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
As a starting point, everyone in the NFL possesses some combination of abnormal strength, speed and power that separates them from the common man. So what makes the perennial Pro Bowlers stand out from the rest of an already elite pack? For some, it could be natural ability. For others, it’s dedication on the practice field or in the film room. For Jared Allen, it all starts in the gym.
|Jared Allen's Off-Season Leg Routine|
|Exercise||Sets x Reps||Weight|
|Squat||5 x 5||405|
|Power Clean||5 x 5||225, 255, 275, 315, 330|
|Deadlift||5 x 3||355|
“It’s played an instrumental role in my success,” Allen says, “and I think the most important part of the game for any football player is leg strength. All your explosion comes from your legs.”
“High motor” is not a typical description of a 30-year-old player, especially a heavy hitter like Allen, who’s 6'6" and 270 pounds. Nevertheless, the label fits. A three-time Pro Bowler, Allen says his high power production is the result of long hours in the gym doing compound lifts with heavy weights. His all-time best squat is 605.
“I’m a big believer in old-school training and powerlifting,” Allen says. “Cleans, especially, are important on the D-line. You have to drop your hips and explode as you bring them through. That absolutely correlates to the field.”
Off-season leg days for Allen are brutal. In a single day, he’ll squat, clean, and deadlift. Check out the workout box above. You won’t be able to use Allen’s numbers, but the weight should be heavy enough that form would break down beyond the prescribed number of reps.