The quarterback is one of the most important positions on a football team, not at all unlike the a mom in family. Like a quarterback she is tasked with running the offense and she calls plays (“pick up your toys!”), keeps the offense in line (assigned seats at the dinner table to avoid bickering), reads through the defense (those manipulative little smiles), and adjusts the plays accordingly (reverse psychology!). Because a QB’s job is never done, and neither is a mom’s with 3a.m. bedside visits, he has to be in tip-top shape to perform every play; as well, the mother needs to be in tip-top shape to keep up with the demands of her job.
Moms certainly deserve seven-figure salaries like professional football players, however, most accept payment via wilted flowers and hand-drawn family portraits.
Since healthy moms are happy moms, not to mention even stronger role models for their little ones, we want to help you stay fit like the QBs you resemble. Below is a sample fitness plan for a typical NFL quarterback. You already run around like one, now you can get fit like one.
Try the NFL Quarterback Training Program:
Stretching (10-15 minutes): This is extremely important for maintaining flexibility to prevent injury.
- Arm Circles: forward and backward for 30 seconds each
- Shoulder Stretch: bring one arm across chest and hold with opposite hand, switch after 30 seconds
- Neck Stretch: rotate neck clockwise and counterclockwise for 30 seconds each way
- Calf Stretch: place one leg in front of the other and slightly bend knee, switch legs
- Hamstring Stretch: it’s best to lie on your back and have another person raise one leg in the air towards your chest, switch legs
- Quadriceps Stretch: stand in stationary position and pull one heel up toward the glutes, switch legs
- Knee to Chest Stretch: lie on back and gently pull one leg or knee into chest, switch legs
Weight Training (30-60 minutes): This is important for strength and endurance. The stronger you are in the gym, the stronger you will be in everything else you do. Do 3 sets of 15 of the following:
- Chest Press
- Leg Curls
- Leg Press
- Biceps Curls
- Rope Triceps Extensions
- Dumbbell Squats
- Seated Rows
- Split Squats
- Shoulder Circuit (bar shrugs, dumbbell front raises, dumbbell side raises, rear deltoid , and light shoulder press)
Abdominal Work (10-20 minutes): This is important for building core strength.
3 sets of 50 repetitions of the following:
- Bicycle Crunches
- Oblique Crunches
- Leg Lifts: 3 sets of 30 repetitions
- Planks: 3 sets of 1 minute
- Side Plank: 3 sets of 1 minute
- Stability Ball Crunches: 3 sets of 30 repetitions
- Bosu Ball Crunches: 3 sets of 30 repetitions
Conditioning (alternate days): Endurance training is necessary for stamina, which you and the QB need to make it through the game and stay a play ahead of the kids!
- Long Distance Conditioning: 1-4 mile jogs
- Sprints: 3-300 meter, 5-100 meter, and 7-40 meter sprints
- Agility Drills: dot or cone drills: sprint, back pedal, and side shuffle
At first glance it looks like a lot of work. And remember, this is what a full-time quarterback does. So tackle this like you do anything else – a piece at a time. Break this workout in to sessions: A part in the morning, a part in the evening, and even get your kids involved when you can. The older ones can jog with you and the younger ones will find crunches, squats and arm circles to be a fun, playful game!
You have to make time for yourself if you’re going to be the fit, happy, healthy mom you deserve to be, and your kids deserve to have!
Try this to tackle your fitness:
January 19th, 2011