Analyzing NFL Offseason Training Programs: Fitness and Conditioning Strategies for Players

• How do NFL players stay in shape over the offseason?
• Which training programs and nutrition plans work best for star athletes?
• Read on to see how some of the top players and teams keep themselves in peak physical condition during the NFL offseason

Once upon a time, the NFL offseason was a time for players to kick back and relax, jet off to a faraway island and take some much needed time away from the grinds of daily training and workouts. And while much of that still happens and is well-deserved, the days of not keeping up with your NFL offseason training programs have gone by the wayside.

If you’re not maintaining your fitness during the offseason between the time the Lombardi Trophy is lifted in February, to the time that minicamps open in the summer, you’ll be putting yourself and your team at a huge disadvantage.

So how do players stay in shape during the offseason? Let’s look at how some of these NFL superstars and teams have found a way to stay in tip-top shape while away from the gridiron.

Derrick Henry’s Offseason Workout

Let’s start with King Henry. The Titans’ running back is a beast at 6’3, 247 pounds. Take a look at his Instagram account and you’ll see some of his favorite workouts from his posts.

But as a running back, it’s no wonder he’s putting in cardio work this offseason as well. Whether that be on the treadmill, elliptical, track or out on the trails as you can see below.

Derrick Henry’s off-season training is unmatched.

(Via IG/anthonyjfit) | #NFL pic.twitter.com/UicKM8lKCX

— Sunday Night Football on NBC (@SNFonNBC) May 3, 2023

Some workouts that Henry incorporates into his training include:

• Dumbbell curls
• Standing overhead tricep extension
• Hex bar deadlifts
• Squats
• Lunges
• Split squats
• Power cleans
• Bench press

Henry has been known to take in around 3,500 calories per day which includes scrambled eggs, oatmeal, milk, fruits, grilled chicken and steak, rice, pasta, salads, vegetables and mashed potatoes. You can see much more on Henry’s offseason routines here.

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NFD Draft Preparations and Importance of Sleep Recovery

Chris Olave was a first round pick out of Ohio State and heading into his rookie season with the Saints last year he needed to prepare for the next level. Olave finished the season with 72 catches for 1,042 yards and four TDs in his rookie season. How did he prepare for the draft and the season? By working on his physical therapy, athletic training, strength and agility, nutrition and IV therapy.

You can watch more from Olave’s preparations before last year’s draft here. But some of the key workouts and takeaways included:

• Working with sleep physicians to track the amount and quality of his sleep. Recovery after intense workouts is vital and getting to bed early for a full night’s sleep before 6am workouts was very important
• Lots of work with mini bands, big bands and soft tissue bands
• Trap bar deadlifts for power and explosiveness
• Push pull complex and med ball rotational slams with a split squat stance to improve balance and coordination
• Med ball abs to strengthen his core

How Micah Parsons Trains in the NFL Offseason

As a linebacker for the Dallas Cowboys, Micah Parsons needs to pack on muscle in the offseason while also maintaining his cardio and stamina to prepare for a grueling season of chasing down opposing quarterbacks and running backs.

In the video below you can see some of his favorite offseason workouts. Some of them include power cleans, dumbbell bench presses, dumbbell step ups, med ball slams and work on the air bike and row machine.

Micah Parsons workout is crazy!! 🤯 🤠 (via Tim Riley Training)#NFL #Dallas #Cowboys #MicahParsons pic.twitter.com/tkaVDsYUAe

— Sportskeeda Pro Football (@SKProFootball) May 18, 2023

Training for Wide Receivers

NFL offseason training programs can vary by player and position. As a wide receiver, you can see that Jaguars’ WR Jacob Harris has been focusing on some different types of exercises this offseason. Many of his workouts target ways to improve his speed, agility, flexibility and balance.

NFL OFF-SEASON training with WR @JacobHarris87 pic.twitter.com/VMy4r7otfd

— Nicholas Giblin (@coachgiblin) May 10, 2023

NFL Nutrition Plans

To get an idea of what a typical NFL team may eat on a daily basis, we can gain some insights from a recent Washington training camp. You can watch the full video here, but some of the key takeaways about what players eat during theirNFL offseason training programs include finding what works for each player.

While the average player will take in anywhere from 3,000 – 5,000 calories per day, each player will be different. Some players’ bodies need more or less carbs or higher or lower protein-based meals.

Some of the meals the team chefs prepare often include pasta, stir-frys, high quality starches, vegetables, low-carb pizzas, salads, fish, grains, sweet potatoes, protein bars and shakes and electrolyte drinks.

Feeding an entire NFL team is a lot of work and during one typical training camp lunch the Washington chefs mentioned they went through 60lbs of salmon, 40lbs of chicken breast, 40lbs of vegetables, 45 plates of pasta, 30 stir-fry bowls and 8-12 thin crust pizzas. They also said they went through 150-200 cases of protein shakes over an eight-week period.

Some protein shakes included protein, blueberries, greens and almond milk. But obviously the options are endless.

Some of the chef’s favorite dishes to prepare also included:

• Mediterranean stir-fry bowl (550 calories)
• Grilled pork tenderloin (580 calories)
• Grilled bolognese (390 calories)
• Seared salmon (525 calories)
• Cilantro sousbise (350 calories)

Now that you know how the pros train. Feel free to take some of the advice above to improve your skills in your weekend warrior leagues or just to improve your own overall health. And while you’re waiting for the NFL regular season to get started, head over to the top USA sports betting apps to grab a great bonus for your bets.