While fans enjoy the NFL for its combination of glitz, glamour, and exciting performances, the players put in several hours of hard work each week just to dream of winning the Super Bowl, most viewed event in the nation.

But a very few know about the grueling workout sessions NFL greats like Tom Brady and A.J. Brown went through to win the Vince Lombardi Trophy.

Thus, here's the Super Bowl workout breakdown for you!

The Secrets Behind Super Bowl Workout Routine

The workouts are designed to make players strong and fast, and to sharpen their overall vitality. The volume of routine is controlled to achieve maximum strength without fatigue, and power without soreness.

Almost every NFL player goes through two basic sessions.

1. Foam rolling (pre and post workout)

• Increase blood circulation.
• Helps release muscle tension for stretching.

2. Resistance band training

• Creates muscle tension from all directions, and it contributes to stabilization and endurance.
• It follows the 3-2-1 approach. Where 3 is for eccentric muscle contraction for muscle lengthening, and 2 is for isometric contraction, the position remains unchanged. Lastly, 1 stands for concentric contraction for muscle shortening.
• Chest press also falls under the same category.

This was all about the basic workout routinue but different NFL Stars haved their own personalised plan.

Inside Tom Brady's Championship-Winning Fitness Routine

Warmup:

Quick feet, quick hands with resistance bands across the chest.

Workout:

• Standing rows - 1 set to failure
• Banded pushups - 1 set to failure
• Banded core rotations - 1 set to failure
• Banded deadlift - 1 set to failure
• Banded bicep curl - 1 set to failure
• Banded tricep extension - 1 set to failure
• Deceleration lunges - 1 set to failure
• Banded shoulder press - 1 set to failure
• X Banded squat - 1 set to failure

Pliability:

• Done twice using a vibrating pliability roller on the knees, hamstrings, and calves.
• To energize the nervous system and send sufficient blood flow to the soft tissue (pre-workout).
• To remove accumulated lactic acid (post workout.

A.J. Brown's Secret to Being a Noted NFL Star

• Kaiser power squats - 4 sets of 3 reps
• Hamstring rotation - 3 sets of 5 reps
• Kaeer anti-rotation press - 3 sets of 8 reps
• Dumbbell bench press - 4 sets of 5 reps
• Hip thrust - 3 sets of 8 reps
• Single leg extension - 3 sets of 8 reps
• Kettlebell swings - 4 sets of 6 reps

So, it's apparent that the journey to the Vince Lombardi Trophy is no cakewalk. NFL legends like Brady and Brown truly deserve all the appreciation they get after doing all this for years.

Written by

Ruwa Javed

Edited by

Souvik Roy