The Brady Quinn Workout
Our athlete of the week is the hardest working QB in all of Pro Football! At 6’3”, 236 pounds, and a remarkable 5 percent body fat, Quinn is a striking image of health! So we felt his workout regiment deserved a closer look. What does he do in his widely discussed workouts? Your initial reaction to a workout with just two exercises a day might be that it’s for beginners. Tell that to Brady Quinn. With the football season approaching fast, Quinn is preparing his body for the bigger, stronger, harder-hitting defenses of the NFL. But he’s also busy adjusting to the demands of a new job, such as memorizing his playbook and learning to read the zone blitz. So, like you, he has to maximize his time in the weight room. That’s why Quinn trains his upper body and lower body in every workout, with basic, muscle-building exercises that keep his metabolism elevated. But here’s the best part: Whereas most workouts focus on just one goal, like boosting strength, Quinn’s routine has multiple payoffs. You’ll lift heavy weights to increase strength, and you’ll perform exercises with explosiveness to bolster power and athleticism. What’s more, by using a classic training technique called isometric holds, you’ll build muscle and stabilize your most injury-prone joints. This strategy is both challenging and effective, which is exactly how Quinn likes his workouts. His secret for an all-pro performance? “The biggest thing is effort,” he says. “If you put the right amount of effort into whatever workout you’re doing, it’s going to work for you in the end.” Ready to raise your intensity and take your fitness to a new level? Let Quinn lead you on the drive of a lifetime. Begin each session with calisthenics, core exercises, and injury-prevention moves. Then do the exercises specified for each training day.
How to use the workout:
1. Start with four sets of three repetitions for the first exercise in each workout, and rest 45 seconds between sets. Use a weight that’s half as heavy as you can lift once (50 percent of your one-repetition max). Lower the weight in 1 second, pause momentarily, and lift the weight with as much speed as you can generate.
2. Do three sets of eight reps of the first exercise, using as much weight as you can handle with perfect technique. Again, lift the weight quickly. Rest for 2 minutes between sets.
3. Perform the first exercise once more, using the weight from your first set (half your one-rep max) and a technique called isometric holds. Here’s how they work: You’ll pause for 30 seconds at the top, middle, and bottom of the move. That’s one set. Do three sets, resting for 1 minute between sets. This technique builds bigger muscles and eliminates weaknesses. example: For the bench press, pause when your arms are nearly straight (but don’t lock them out), again when the bar is halfway down, and once more when it’s at your chest.
4. Move to the second exercise in the pair. Perform one set of eight repetitions, again using weights that fully challenge your muscles. Rest for 30 seconds, and do another set of as many reps as you can.
Monday
Barbell Bench Press
Lie on a bench with your feet flat on the floor. Grab the bar with your hands slightly more than shoulder-width apart, and hold it over your chest. Pull your shoulder blades down and together, and lower the bar to your chest, keeping your elbows tucked in. Quickly push the bar back up.
Swiss-Ball Hamstring Curl
Lie on the floor with your ankles on a Swiss ball and your arms at your sides, and raise your hips so that your body forms a straight line. Squeezing your glutes, pull the ball toward your butt with your legs. Then roll the ball back out.
Tuesday
Front Squat
Stand holding a barbell across the front of your shoulders, and bring your elbows forward so your upper arms are parallel to the floor. Initiate the move by pushing your hips back. Lower your body as far as you can while maintaining a natural arch in your lower back. Then quickly press back up to a standing position.
Dumbbell Bent-Over Row
Stand holding a pair of dumbbells in front of your thighs with an underhand grip. Bend forward at the hips until your upper body is almost parallel to the floor. Pull the weights up toward your rib cage until your elbows pass your torso, and then lower them.
Thursday
Pullup
Grab a chinup bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Hang with your arms straight, and pull your shoulder blades down. Pull your chest to the bar. Then lower yourself to the starting position.
Bulgarian Split Squat
Stand with a bench behind you and a barbell across the back of your shoulders. Place the top of your right foot on the bench. Keeping your torso upright, lower your body until your left thigh is parallel to the floor. Then quickly push yourself back up.
Friday
Romanian Deadlift
Hold a dumbbell in each hand with an overhand grip in front of your thighs. Keeping your lower back naturally arched, push your butt back, and bend forward until the weights are at midshin level. Push back up to the starting position.
Military Press
Sit on a bench with your feet flat on the floor, and grab a barbell with your hands slightly more than shoulder-width apart. Keeping your back straight, press the bar overhead until your arms are straight. Then lower it to the top of your chest.
Brady Quinn, who has always looked the part, really backs it up with his work in the gym to target football specific movements. Obviously his hard work and commitment in the weight room is paying off.
