How To Train Like An NFL Hall of Famer

When it comes to strength, power, and pure physical prowess, there aren’t many athletes more impressive than an NFL footballer.

Armed with an arsenal of explosive strength, (almost) superhuman agility, rock-solid mental strength—and colossal physiques—even your average NFL athlete is nothing short of a Beast.

Behind every epic NFL footballer is an equally epic training routine. From Tom Brady’s ‘TB12 Method’ to Travis Kelce’s grueling resistance training schedule and beyond—there’s little doubt that every NFL superstar sweats big for their gains.

If you’re looking to level up your gains and push your efforts to the next level, we’re going to tell you how to train like an NFL Hall of Famer.

Ready? Let’s dive in.

The NFL ‘Hall of Fame’ training philosophy uncovered

Before we get into the NFL training regimen nitty gritty, we’re going to help you tap into the mindset of a pro footballing icon. 

By knowing the ‘Hall of Fame’ training philosophy, you’ll be able to step into the cleats of a top-flight pro footballer—pushing your mind and body to the next level.

So, what is the NFL Hall of Fame training philosophy, exactly? Well, the curveball is that there is no set philosophy when it comes to pro football training exercises or routines. Every player and coach is slightly different in their approach—but when it comes to going big—there are some key crossovers.

With this in mind, here’s our definition of the NFL Hall of Fame training philosophy, according to the wise words of many pro football icons…

Take a moment to soak these words in, catch your breath for a moment, and grab your training kit. It’s go time.

Read: 10 muscle-building mistakes to avoid at all costs

Key parts of the NFL training regimen explained

Now that you’re all revved up and ready to go, we’re going to look at the key elements of a typical Hall of Fame workout routine—starting with strength training.

Strength training

To grab the gains, you need to look and feel like an NFL icon, going hard with your strength training efforts is essential.

In addition to pumping iron consistently (focusing on executing every single movement with control and proper form), many Hall of Fame icons weave body strength training into their workout routines.

By focusing on all major muscle groups and progressively weight training (including Olympic lifts), as well as weaving a broad range of calisthenic exercises into their routine, NFL pros not only grab epic gains—but they develop the kind of muscle that’s resilient, ripped—and explosive in the (best possible way).

Lesson: Branch out with your strength training activities, set a routine that you can realistically keep up, and focus on executing every exercise with razor-sharp form. That’s the way to get ahead of the game.

Colossal conditioning

In addition to going hard with their strength training efforts, NFL Hall of Famers also put a lot of emphasis on conditioning.

By conditioning their muscles, NFL football players become less prone to injury while accelerating their recovery between training sessions and fixtures. In turn, they become stronger, tougher, and better equipped to go the distance.

But what does a typical NFL strength and conditioning program include? Let’s find out…

• Interval sprints
• Focused stretches
• Ladder drills
• Explosive bodyweight movements
• Medicine ball exercises
• Dynamic kettlebell movements

By combining a mix of these conditioning drills into your training sessions at least twice a week, you’ll elevate your strength and fitness levels to iconic proportions.

Lesson: By making conditioning a firm and consistent part of your training routine, you’ll stand a greater chance of avoiding injury and elevating your overall training performance (it’s a win-win). Check out these kettlebell exercises for inspiration.

Agility, speed & flexibility

One of the main things that sets an NFL Hall of Famer apart from most other athletes is their sheer speed, agility, and flexibility (even though they’re usually built like mountains).

So, as well as trying to build epic muscles and get ripped, take part in activities that will improve your speed, agility, and coordination. 

Not only will getting involved in high-intensity training drills (ladder drills and resistance band drills are among the most effective when it comes to NFL training) and cardio-based workouts improve your overall physical prowess, but mixing things up will also work wonders for your well-being.

Lesson: When it comes to your NFL training regimen, make sure you don’t overlook activities and exercises that will improve your speed, agility, and flexibility. It will help you reach your goals with more confidence while supercharging your training performance in a big way.

Mental agility

As we mentioned earlier, mindset is one of the main things that sets an NFL Hall of Famer apart from your average pitch-hopping footballer.

To get an edge on the competition and remain equipped to push themselves beyond their physical limits consistently, the best NFL footballers take the time to build mental resilience and sharpen their minds.

There’s no one set way to do this, but here are some well-trodden mental agility training techniques used by top-flight NFL footballers…

• GOAT meditation
• Yoga and pilates (mindfulness and physical conditioning combined)
• Goal setting activities
• Brain training apps, games, and puzzles
• Positive self-talk and visualization
• Mindful jogging or walking
• Neutral thinking techniques

Lesson:  Lift that mental load and build brain strength by cherry-picking some of the activities we’ve mentioned here and weaving them into your schedule between training sessions. This is the secret sauce of consistently smashing your goals and pushing past the plateau. You’ve got this.

Your NFL Hall of Famer sample routine

Now that we’ve covered the key elements of NFL Hall of Fame-er training, here’s a sample routine for you to use as a rough guide and tweak to fit your specific goals or muscle-boosting needs.

Day One: Lower body strength & conditioning

Warm-up (10 to 15 minutes)

• Dynamic stretching: Leg swings, hip circles, walking lunges
• Light jogging or jump rope: Five minutes
• Mobility drills: Foam rolling and hip openers

Strength training

1. Squats (Four sets of six to eight reps) Focus on deep, controlled squats with heavy weights.
2. Deadlifts (Four sets of five reps) Focus on proper form and explosive lifting.
3. Lunges (Three sets of eight reps per leg) Perform walking lunges with dumbbells or a barbell.
4. Leg press (Three sets of ten reps) Use a weight that challenges you by the final reps.

Bodyweight exercises

1. Bulgarian split squats (Three sets of twelve reps per leg) Use a bench for the rear leg and keep the movement slow and controlled.
2. Box jumps (Three sets of ten reps) Focus on explosive power and soft landings.
3. Calf raises (Four sets of fifteen reps) Perform on a step or edge to maximize your range of motion.

Conditioning

1. Hill sprints (Six to eight rounds) Sprint uphill for fifteen to twenty seconds and walk back down for recovery.
2. Agility ladder drills (Three to five minutes) Perform various footwork patterns like high knees, in-and-outs, and lateral shuffles.
3. Prowler pushes or sled drags (Five rounds of twenty to thirty yards) Use a heavy sled or prowler for explosive conditioning work.

Day Two: Upper body strength & conditioning



Warm-up (10 to 15 minutes)

• Dynamic stretching: Arm circles, shoulder rotations, torso twists
• Light jogging or jump rope: Five minutes
• Mobility drills: Band stretches for shoulders and chest

Strength training

1. Bench press (Four sets of six to eight reps) Focus on controlled lifts with a full range of motion.
2. Pull-ups (Four sets of max reps) Add weight if you can perform more than ten reps easily.
3. Overhead press (Four sets of six reps) Use a barbell or dumbbell; keep your core tight.
4. Bent-over rows (Four sets of eight reps) Emphasize pulling through the back muscles.

Bodyweight exercises

1. Push-ups (Four sets of twenty reps) Vary hand positioning for different muscle emphasis.
2. Dips (Four sets of fifteen reps) Use parallel bars or a bench; add weight if possible.
3. Plank with shoulder taps (Three sets of twenty taps per side) Keep hips stable and core engaged.

Conditioning

1. Battle ropes (Five rounds of thirty seconds on, thirty seconds off) Focus on explosive waves, slams, and alternating patterns.
2. Sprints (Eight rounds of forty-yard dashes) Full sprint, with a walk-back recovery between sprints.
3. Medicine ball slams (Three sets of fifteen reps) Use a heavy medicine ball and focus on maximum effort in each slam.

Day Three: Full body & conditioning



Warm-up (10 to 15 minutes)

• Dynamic stretching: Full-body stretches, leg swings, arm circles
• Light jogging or jump rope: Five minutes
• Mobility drills: Dynamic yoga poses, such as downward dog to plank

Strength training

1. Power cleans (Four sets of five reps) Focus on explosive movement, perfect for developing full-body power.
2. Trap bar deadlift (Four sets of six reps) An alternative to standard deadlifts that can reduce lower back strain.
3. Dumbbell bench press (Four sets of eight reps) Work on stability and control through the movement.

Bodyweight exercises

1. Pull-ups (Four sets of max reps) Continue to build upper body and back strength.
2. Push-ups (Four sets of twenty reps) Incorporate different variations (incline, decline, clapping push-ups).
3. Russian twists (Three sets of thirty reps per side) Hold a medicine ball or plate for added resistance.

Conditioning

1. Circuit training (Three to four rounds, minimal rest between exercises)
• Burpees: Fifteen reps
• Kettlebell swings: Twenty reps
• Box jumps: Fifteen reps
• Sprint: 50 yards
2. Cool-down (10 minutes)
• Light jogging or walking, followed by static stretching.
• Focus on stretching major muscle groups worked during the session.



FYI: Tweak and extend this plan at your leisure, making sure to include rest days, cardio, and mental training activities where you see fit.

Nutrition and recovery: Do it like an NFL Hall Of Famer

Now, we move on to one of the most important parts of an NFL footballer’s existence—nutrition and recovery.

Nutrition

To fuel your colossal training efforts, maintain your energy levels, and achieve an NFL Hall of Fame-er physique, you’ve got to do your nutrition like an icon. And that means eating big.

When we say eat big, we don’t mean going on a dirty bulking binge and eating all kinds of junk to get bigger gains. No, we mean hitting your key food groups (macros) and chowing down on a mix of vibrant whole foods that will give you the fuel you need to succeed.

How many macros?

Your average NFL icon needs to eat this ratio of daily macros to hit their nutritional needs and fuel up like a Beast…

Quality carbs: 50%

Healthy fats: 25%

Lean proteins: 25%

FYI: You can find out the exact daily fill of macros you need to fuel your NFL training efforts by using a free online calculator.

Eating a solid pre-training meal around an hour before you get into the action will elevate your performance and endurance. 

You should also aim to drink at least 15 standard glasses of water on your training days to stay hydrated (which will prove essential to your NFL training efforts).

TOP TIP: To level up your NFL football training regimen and fuel like a Hall of Fam-er, check out our blog’s official nutrition library and discover all you need to hack Beast Mode.

Rest & recovery



You’re no good to anyone if you get burned out or injured. So, one of the best NFL player fitness tips we can offer is: Sometimes it’s okay to take a day off, relax, recover, and sit on your ass. In fact, it will benefit you in the long run.

The best NFL pros take around two full rest and recovery days per week. Why? This allows the body and muscles to repair and recover (AND grow), preventing muscle soreness and avoiding…injury (which will seriously derail your muscle-boosting progress).

By choosing to do a little active recovery, brain training—and big eating—during your rest days, you’ll reach your fitness goals faster and squeeze every drop of juice from your training sessions.

Top Tip: To bounce back like a pro, check out these nine essential post-workout recovery stretches with fitness legend Chris Tripp.

Over to you (go long)…

"I firmly believe that sleep and recovery are critical aspects of an effective and holistic training program."—Tom Brady

Now that you know all of the key ingredients of NFL Hall of Fame training success, it’s time to lace up those sneakers and get started.

Set your pace, find your groove, and think like a Hall of Fam-er, and the results will follow. Oh, and we have just one more piece of insider advice to help you on your road to body-boosting victory…

The best NFL athletes take quality supplements to elevate their sporting performance and boost their muscle-building success. And if you’re looking to boost your performance, improve your recovery, and go for bigger gains, we have exactly what you need.

Our trusted supplements will elevate your performance and take you to the next level. To find your ideal supplements and consistently smash your goals, try our product matchmaker. It’s time to hack Beast Mode once and for all.