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Before Michael Vick became the Philadelphia Eagles franchise QB, he was a third-stringer looking to return to top form after a year and a half in prison. His journey back to the limelight started in Virginia Beach, Va., where Vick's high school coach, Tommy Reamon, is now the head football coach at Landstown High School.
Coach Reamon reached out to Tom Anderson, director of the school's track & field program and an assistant on the football team, to see if he'd be willing to work with Vick. "I told him, 'absolutely,'" says Anderson, who also runs Tom Anderson Speed and Agility Training.
Anderson trained Vick from January 2010 right up until training camp this summer, running him through a series of exercises designed to help him get back into peak condition. Three times a week for two hours and 15 minutes each, Anderson led Vick through a routine that included a Dynamic Warm-Up, hurdles, core movements, strength training and plyometrics.
His first workout of the week was always track-based, with a focus on sprinting and hip mobility. "At the beginning of the week, his body was freshest," says Anderson. "Day two was always a resistance day, using things like a sled or harness." And the third day was devoted to quarterback-specific movements, with Anderson setting Vick up as if he were running plays, with different downs and distances: third and 6, first and 10, second and 2. "We simulated him being in a football game," Anderson says.
Most STACK readers know the story: Vick entered last season as a back-up, but when then-Eagles QB Kevin Kolb got injured, Vick took his spot and never looked back.
STACK is pleased to bring you workout specs from the training sessions that built one of the most explosive athletes in the NFL. You may not be able to run like Vick, but now you can train like him.
Michael Vick's Off-Season Strength Training
Sets/Reps/Rest: 4x4 each exercise, rest 25 seconds between sets
Sets/Duration: 5x20 seconds
Coaching Points: Rest as needed between lifts // Include in a larger program that incorporates track work and conditioning
Check back soon for more of Vick's workout.