The Beast Workout Behind Marshawn Lynch’s 67-Yard TD Run | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

The Beast Workout Behind Marshawn Lynch’s 67-Yard TD Run

January 11, 2011

Must See Football Videos

This week’s training behind the highlight feature needs no introduction. Marshawn Lynch’s ground-rattling 67-yard touchdown rush featured everything you’d expect from a highlight-worthy play: a power running attack, a wicked stiff-arm and enough strength to shed six would-be tacklers. Lynch calls it “beast mode.”

You too can run wild like the Seattle Seahawks running back by performing a series of lifts that form the basis of the Seahawks’ strength program.

To increase his players' explosiveness on the field, Seahawks strength coach Chris Carlisle prescribes lifts that work the full range of triple extension. The Clean Pull is one such lift. It trains the explosive joints—hips, knees and ankles—to go from a 90-degree angle to full extension, the same joint angles used when running.

For active rest, perform Planks between sets of Clean Pulls. This core stabilizer will help you absorb and deliver contact, like the crushing stiff-arm Lynch delivered on his way to paydirt.

Clean Pull

  • Grasp bar just outside athletic stance with bar touching shins
  • Assume deadlift position with back locked, shoulders up and core tight
  • Initiate pull by extending hips and knees
  • Explode upward by forcefully shrugging and fully extending hips, knees and ankles

Sets/Reps: 4x5
Coaching Points: Keep back flat and shoulders higher than butt // Keep arms as straight as possible // Shift weight toward balls of feet at top of movement

Plank

  • Lie on stomach with elbows bent under body
  • Raise body into air until only elbows and toes are touching ground
  • Hold for 20-30 seconds

Sets: 3
Coaching Points: Stabilize core // Keep ankles, knees, hips and shoulders aligned // Do not allow body to sag

Photo:  nytimes.com

Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
More Cool Stuff You'll Like

4 Powerful Band Agility Drills

Agility drills are so important for all athletes. If you really take a look at how athletes move in most sports you will see that a majority of the time...

2-Week Long-Distance Track Workout Training Plan

Improve Your Football 40 Time During the Season

Reactive Agility: The Next Big Thing in Speed Training

Michael Johnson's Guide to a Faster 40

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

8 Positions to Lower Your 40-Yard-Dash Time

How Sammy Watkins Built His Game-Breaking Speed

Here's Why Andre Williams' Breakout Performance Was No Fluke

STACK Challenge: 300-Yard Shuttle

Get Faster With 3 Essential Speed Training Strategies

Lengthen Your Stride for Maximum Speed

Improve Your Footwork to Improve Football Agility

The Off-Season Baseball Speed and Agility Workout Program

How to Train for Speed in Cold Weather

Ditch the Sprints. Here's How to Build True Sports Speed

ZSeries 10-Minute Workouts: Multidirectional Run

Soccer Players: Get Faster with the Montreal Impact Workout

Burn Your Competition with This Sprint Workout

How to Improve Your Basketball Quickness in 5 Minutes

Sprint Faster With Speed Demons

Get Faster With 'The .10 Second Difference' From EXOS

3 Simple Tips to Improve Your 40-Yard Dash

ZSeries 10-Minute Workouts: The Treadmill Challenge

Stability Training Can Improve Your Agility and Range of Motion

10 Reasons Why You're Not Getting Faster

How to Build First-Step Quickness for Baseball and Softball

Get the Most Out of Foam Rolling

How to Safely Decelerate Faster

5 Essential Cross Country Workouts Explained

Rev Up Your Sprint Training With These Complexes

Soccer Speed and Agility Drills for Women

The Secret to Tom Brady's Newfound Speed

3 Speed Training Essentials You Must Develop to Get Faster

Increase Your Soccer Speed With 4 Sprint Drills

Skipping Drills: The Missing Link From Your Speed Workouts

4 Foot Speed Drills to Increase Speed and Agility

3 Speed Workouts to Improve Your Top-End Sprints

Build Game-Breaking Speed With This Exercise

Get Faster With the Ultimate Stair Workout

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

The 5 Elements of a Successful Speed Training Program

5 Ways to Spice Up Your Ladder Drills

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Build Strength for Baseball and Softball Speed

3 Box Drills That Develop True Game Speed

Make Quick and Powerful Cuts Like Adrian Peterson

ZSeries 10-Minute Workouts: Track Sprints