The Exercise That Offers Colts RB Jonathan Taylor His Explosive Energy

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You came here for the Jonathan Taylor workout because while he’s one of the bigger running backs in the league, it’s his explosive power that really makes him a weapon. To find that lead, Taylor relies on his trainer Adam Boily at The System 8. Together, they like to stir things up in the off-season (read more about his unorthodox cold-weather workout here), but also brave training sessions under the 226 pound heavy, record breaking running back belt.

Below, Boily describes a superset workout that helps Taylor prepare for game day. It won’t make you an NFL-worthy football player overnight, but it will build the explosive power that all gridiron greats possess.

The training that gives the Colts that run back Jonathan Taylor his explosive power

Directions: There are three supersets for this routine that involve doing two back-to-back movements with no pause between exercises. Follow the counts and rest periods prescribed below. The bands used are 20 pound resistance bands from Sorinex.

SUPERSET A

Do four rounds of this superset, giving yourself a three-minute break between each.

1. Barbell step-ups x 5 repetitions per side

How it goes: Put a box or bench in front of you and stand on your traps with a barbell behind it. Begin the movement by stepping up on the platform with your right leg and forcefully driving through your foot to stand. Slowly return to the starting position and repeat for the other leg. * If you can’t do step-ups with a barbell, use heavy dumbbells instead.

2. Lat box jump x 1 rep in each direction

How it goes: Stand next to a 40-inch box with feet shoulder-width apart, knees slightly bent, and arms by your sides. Engage your core, then jump sideways on the box with your head pointing forward. Swing your arms up to gain momentum as you jump, then stretch out in front of you to keep your balance as you land. Both feet should land on the box at the same time, shoulder width apart. Climb to the other side from the top to repeat the jump from the opposite direction.

SUPERSET B

Do four rounds of this superset, giving yourself a three-minute break between each.

1. Double-legged reverse hypers x 8 repetitions

How it goes: Lie on your stomach over a hyperextension or glute ham raise machine with your hips aligned at the end of the pads so you have all the freedom of movement to bend without arching your lower back. Tense your core, straighten your legs, and then bend through your hamstrings, buttocks, and lower back to raise your legs. Stop as soon as they extend over your hips, hold the top position for a beat, then lower your back in a controlled manner.

2. Lifting the thigh muscles: 8 repetitions

How it goes: Set up a glute ham machine so that your feet are firmly on the toe plate and the quads are resting on the pad. Press your toes into the plate and straighten your knees so your body moves forward until your torso is parallel to the floor. Tense your glutes and hamstrings, then bend your knees to raise your body again. As an added difficulty, Boily Taylor has a 10- to 15-pound kettlebell (or plate) held against his torso.

SUPER SET C

Do three rounds of this superset, pausing a minute between each.

1. Standing knee drive with resistance x 15 repetitions per side

How it goes: Connect one end of a resistance band to a steady point on the floor and the other end around an ankle. Stand in a ready-to-use position with your feet hip-width apart. Explosively bend one knee in front of you at waist level and swing the opposite arm to imitate a sprint. Return slowly and in a controlled manner to the starting position. Repeat all repetitions on one side, then switch.

2. Standing hip extension x 15 repetitions per side

How it goes: Connect one end of a resistance band to a steady point on the floor behind you and the other end around an ankle. Stand in a ready-to-use position with your feet hip-width apart. Tense your core and hip flexors, then swing one leg firmly forward against the resistance and keep it straight. Stop when your leg forms a 45-degree angle from your other leg, then return to the starting position in a controlled manner. Repeat all repetitions on one side, then switch.

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