Run Faster, Longer With Patrick Chung's Explosive Core Circuit

August 19, 2011

Must See Football Videos

A Dynamic Warm-Up followed by Sled Runs, extensive core training, Tire Flips and timed sprints on the Real Runner machine: Patrick Chung’s movement prep and core warm-up might be harder than your entire workout.

Chung: "If you can run forever, you can play forever."

“When we’re done with that, we’ll go through an extensive lift of eight to 10 exercises,” Chung says. “A lot of Olympic lifts: Power Cleans, Hang Snatch, some Single-Leg Squats. We’re doing something explosive every day.”

And that, in essence, is why the New England Patriots safety is at the pinnacle of his game in just his third NFL season.

In case you didn't notice, the common thread in his warm-up and the foundation of each and every Chung training session is core work. “A strong core is what keeps your speed up, keeps you running faster for a longer time,” he says. “Your core, glutes and all the small muscles that you don’t normally focus on make a huge difference when it comes to fast-twitch movements.

“My motto is, ‘If you can run forever, you can play forever,’” he proclaims.

Performing exercises in circuit fashion also adds a conditioning element, elevating his heart rate, so Chung is better able to handle the workload of heavy lifts such as Cleans, Snatches and other power movements.

Try the following Chung-approved circuit three times through, with limited rest between sets. [Chung often works the speed bag as active rest between circuits.]

Rotational Rope Row

  • Standing on bench, grasp ropes affixed to top of Power Rack
  • Lean forward, rotate upper body to right and lower toward ground while maintaining body control
  • Rotate upper body, lowering until back is just above ground and arms are extended overhead
  • Engage core and upper body to explosively pull body up to start position
  • Perform to opposite side; repeat

Reps: 6-8 each side

Chung: “It’s hard just to hold yourself up. Start on the ground first and advance to the bench. Adding the bench makes it harder, because your body is at more of an angle and you’re going down lower. It’s pretty much all core and upper body power to pull yourself back up to start position.”
Benefits: “This helps with tackling, taking on blocks, shedding blocks and having that body control to stay at the edge.”

Real Runner Sprints

  • Assume position on Real Runner machine
  • Sprint full speed for specified time

Duration: 10-15 seconds

Chung: “The Real Runner hurts, man [laughs], especially when the resistance is turned up. We’ll go 10 to 15 seconds. I just run until he says stop. I’m not worried about the time; if you worry about the time, then you’re waiting for it to be over and it feels like it’ll never stop.”
Benefits: “That’s for running form, hitting your full stride: knees all the way up, legs all the way back. You’re under resistance the whole time, which is going to make you more explosive.”

Tire Flips

  • Assume athletic position with back flat, chest up and hips back
  • Squat and position hands slightly wider than shoulder width underneath tire
  • Explode up by fully extending hips, knees and ankles while forcefully shrugging with straight arms
  • Pull tire up, keeping it close to body
  • Drop under tire with bent knees and catch it in front of shoulders
  • Powerfully extend hips, knees, ankles and arms to press tire forward and flip it onto ground
  • Repeat for specified reps

Reps: 12

Chung: “This just kills your legs. Your core has to be tight to be able to explode up with power. It’s painful work but it helps a lot.”
Benefits: “This helps with explosion and endurance. It gets your quads, hamstrings and all the smaller muscles in your legs.”

Hanging Core Stability Holds

  • Hanging from chin-up bar or gymnastics rings, lift legs until parallel with floor
  • Hold for specified time

Duration: 12 seconds

Chung: “You lift your legs and put your body in a position where your core is tight, your abs are flexed, and you’re just keeping everything tight. It’s all body strength and body control.”
Benefits: “You have to have body control to be able to stop on a dime. You’re using your abs and all the small core muscles to explode out of your break, fight off the receiver, and go up and get the ball.”

Photos:  Dave Arnold // Dave Arnold Photography

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...

Featured Videos

Adrian Gonzalez Rope Plank Adrian Gonzalez Rope Plank Views: 632,441
Ronda Rousey Shows Off Intense New Bag Drill Ronda Rousey Shows Off Intense New Bag Drill Views: 68,124
Eastbay Path to the Pros Episode 5: Fundamentals Training Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 1,524,960
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,164
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,831
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,151,981
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,082,676
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,974,019

Load More
More Cool Stuff You'll Like
5 Movements You Should Be Doing to Gain Football Speed

5 Movements You Should Be Doing to Gain Football Speed

Is your body ready to handle this upcoming football season? Are you going to be that guy nobody can catch? The guy who is killing everybody off the line...

5 Stretches That Can Instantly Make You Faster

5 Stretches That Can Instantly Make You Faster

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

Fine-Tuning Soccer Sprint Speed

Fine-Tuning Soccer Sprint Speed

Why Youth Athletes Need to Focus On Strength to Improve Speed

Why Youth Athletes Need to Focus On Strength to Improve Speed

Why Agility Is Critical for Soccer Players

Why Agility Is Critical for Soccer Players

Developing Soccer-Specific Speed

Developing Soccer-Specific Speed

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

Todd Durkin's 5 Exercises to Increase Your Agility

Todd Durkin's 5 Exercises to Increase Your Agility

These 5 Drills Will Increase Your Baseball-Specific Speed

These 5 Drills Will Increase Your Baseball-Specific Speed

Get Faster with High-Speed Treadmill Training

Get Faster with High-Speed Treadmill Training

3 Ways to Build Sprint Speed (No Sprinting Required)

3 Ways to Build Sprint Speed (No Sprinting Required)

Increase Your Ankle Mobility to Sprint Faster

Increase Your Ankle Mobility to Sprint Faster

Get Even More Out of Your Hill Sprints With These Variations

Get Even More Out of Your Hill Sprints With These Variations

Speed Drill of the Day: Get More Explosive with Ankle Hops

Speed Drill of the Day: Get More Explosive with Ankle Hops

Sprinting Tips from Olympic Gold Medalist Michael Johnson

Sprinting Tips from Olympic Gold Medalist Michael Johnson

A Linear Speed Progression for Increasing In-Game Speed

A Linear Speed Progression for Increasing In-Game Speed

Soccer Players: Get Quick on the Pitch

Soccer Players: Get Quick on the Pitch

Le'Veon Bell Tweets Some Impressive Off-Season Workouts

Le'Veon Bell Tweets Some Impressive Off-Season Workouts

Resisted Sprints: Use the Right Weight to Get Faster

Resisted Sprints: Use the Right Weight to Get Faster

NBA All-Star Paul Millsap's Quick Feet Drill

NBA All-Star Paul Millsap's Quick Feet Drill

3 Acceleration Drills to Get Faster

3 Acceleration Drills to Get Faster

What Is Fast in Soccer?

What Is Fast in Soccer?

Building Sprint Speed for Soccer Players

Building Sprint Speed for Soccer Players

YardBarker