NFL stars like Carolina Panthers linebacker Luke Kuechly start training for the next season as early as April. And by the time they hit Augustâs training camps, theyâre going full-tilt in the weight room to not just get fit for the coming games, but to build strong bodies that last for seasons.
NFL Nutrition Plan: How Panthers Star Luke Kuechly Ate to Fuel His Football Domination
UPDATE: Kuechly announced in January 2020 that he is retiring from the NFL at age 28: âThereâs only one way to play this game since I was a little kid â play fast, play physical and play strong,â Kuechly said. âAnd at this point I donât know if I am able to do that anymore. Thatâs the part that is the most difficult.â
Editorâs Note: This post was originally written in 2016.
As camp approaches, Kuechly, a three-time All-Pro, splits his week between heavy lifting and explosive power work, followed by tons of lean protein (Kuechly just joined the board of Eat The Bear, a sports nutrition company thatâs also based in North Carolina). âPutting on weight and keeping it on is important, so Iâm a big post-workout protein and branch-chain guy,â he says.
His other secret weapon â besides protein â is this workout, designed by Panthers strength and conditioning coach Joe Kenn. âThis routine challenges every muscle in Kuechlyâs upper body,â he says.
While Kuechly and his teammates are physical beasts, their workouts (like this one) donât focus on building a one-rep max or pushing the biggest weight possible. âWhatâs heavy for me when I lift, probably isnât actually a lot of weight,â says Kuechly.
We doubt the 6â3âł, 240-pound linebackerâs weights are unimpressive, but Kenn explains that the team focuses on heavy but submaximal loads because the real focus is to develop long-term muscle function (so they can play longer) rather than hitting a number that looks amazing on paper. âMost football players enter the pro ranks after a structured college program that is geared toward improving the one-repetition maximum of several foundational movements,â he says. But, âas the NFL athleteâs career longevity increases, we feel itâs beneficial for our athletes to handle submaximal loads for longer periods of time and handle higher loads longer into their careers.â
Thatâs a wise philosophy for any gym rat, but the upper-body workout Kuechly shared with us (courtesy of Kenn) is still absolutely brutal. Use weights just heavy enough to fail on your last set. Take up to two minutes rest between. And start with at least 10 minutes of warm-up. Kenn recommends a mix of easy shoulder, neck, and core moves.
Luke Kuechlyâs Upper Body Pull Workout
Sitting on a bench, reach up and grab the bar. Pull down, being sure to use your lats, not your hands or wrists to move the weight. Stop at the top of your chest, then return to the beginning of the motion. Kenn says to aim for 3â4 sets of 10 reps each.
Oscillating Overhead Press
For this move, Kenn fastens two kettlebells (same weight) to either end of a barbell using rubber exercise bands. The idea is that the weight isnât stable and challenges the shoulders to control the bar. Start standing with the bar at your chest and press up. Do 3â4 sets of 6â10 reps.
Dumbbell Overhead Press
Your shoulders will be fatigued from the previous move but stay strong through these sets too. Aim for 3 sets of 8 reps.
Russian Kettlebell Swings
With your feet slightly wider than your shoulders, hold a heavy kettlebell in both hands between your legs. Keeping your back flat, sit back and hinge at your hips and use your legs and butt to swing the kettlebell up, stopping at chest height. Do 2â3 sets of 10â20 reps.
Kettlebell Lateral Squats
In a wide stance, hold a kettlebell between your legs. Bring the kettlebell toward your right foot while bending your right knee, careful to keep the right knee behind the right toe. Straighten your leg, then shift the weight to your left side. Repeat, doing 6â8 reps on each leg and 2â3 sets total.
Kettlebell Lateral Raise
With a light kettlebell in each hand, stand straight up with your core engaged. Bring the weights out to the side and to shoulder height, keeping your arms straight. Lower the weights and repeat. Do 2â3 sets of 12â20 reps. Â