For those who’ve watched any football up to now few years, you have definitely caught some Christian McCaffrey highlights. Probably the most versatile and explosive running backs in recent history, McCaffrey displays speed, agility, and power on a weekly basis. To get on the extent he consistently performs on, McCaffrey trains like an absolute mad man.
Working along with his longtime trainer, Brian Kula, McCaffrey uses a mix of strength training, agility drills, functional movements, and endurance-building workouts. This varied approach to training not only ensures he’s strong but additionally quick, mobile, and prepared for any situation on the sector.
The McCaffrey Approach
As mentioned above, McCaffrey utilizes several different training styles within the gym. Here’s what you possibly can expect when attempting to train like McCaffrey.
Functional Strength Training
McCaffrey’s workouts aren’t nearly attempting to pack on as much muscle as possible he relies heavily on functional training. He takes full advantage of exercises that mimic real-world movements that may help him sprint, cut, and jump on the football field.
Agility and Speed
Together with being a incredible football player, McCaffrey also excelled at Track & Field, so he has incorporated speed drills that chances are you’ll see a track star doing as well. Along along with his breakaway speed, McCaffrey is understood for his lightning-fast cuts, thanks partly to the agility workouts. Cone drills, ladder drills, and plyometrics are staples in his routine.
Endurance and Conditioning
McCaffrey also works hard to make sure he doesn’t run out of gas halfway through a game. Stamina training is a large a part of his training, and a mixture of long-distance running, sprint intervals, and HIIT ensures he can go the gap each time.
Recovery and Flexibility
As ironic as it might be, I’m writing this as McCaffrey is currently out with an Achilles strain. Recovery and adaptability are essential parts of his training. He’s known for his tireless work ethic, which could be a problem when you don’t get better from each workout. He’ll use a mix of stretching, yoga, and mobility work.
Christian McCaffrey Workout
We won’t offer you his exact workout because he and Kula change it up pretty frequently. As an alternative, we created a workout based on the standards above, piecing together some exercises from social media posts. If you need to train like McCaffrey, you higher be able to bring it.
Warm-up (10-Quarter-hour):
| EXERCISE | TIME |
| Dynamic Stretches | Leg swings, Arm circles, Walking lunges |
| Jump Rope | 3 Mins |
| High Knees | 2 mins |
| Ladder Drills | 2 rounds (in & outs / side steps) |
Strength Training Circuit (3 rounds):
| EXERCISE | SETS | REPS |
| Deadlifts | 4 | 6-8 |
| Bulgarian Split Squats | 3 | 10/leg |
| Push Press | 3 | 6-8 |
| Single Arm Dumbbell Rows | 3 | 10-12/arm |
| Plank to Push Ups | 3 | 12 |
Agility & Speed Work (3 rounds):
| EXERCISE | SETS | REPS/TIME/DIST. |
| Cone Drills | 5 | Zig-zag through 50m of cones |
| Sprints | 6 | 40 yards (w/ 60 sec rest between) |
| Box Jumps | 3 | 12 |
Conditioning: HIIT Sprints
- 10 rounds of 30 seconds all-out sprints
- 60 seconds of walking/jogging recovery between rounds
*This is perhaps difficult and not using a manual treadmill. You possibly can substitute a rowing machine, exercise bike, or assault bike as an alternative.
Cooldown & Recovery (10 minutes):
- Foam rolling
- Static stretches specializing in hamstrings, quads, shoulders, and hip flexors
- 5-10 minutes of sunshine jogging or brisk walking
Wrap-Up
There you’ve got it—a method to train like Christian McCaffrey. It is a highly efficient workout that blends strength and speed. This sample workout will make it easier to improve explosiveness, mobility, and overall fitness level. You only need to put within the work. There’s nothing left to do besides get within the gym and hit it hard!
Take a look at our full collection of professional athlete workouts!
