The Steven Jackson Workout | STACK
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Train Like Steven Jackson

December 1, 2012 | Featured in the Holiday 2012 Issue

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The All-Pro RB trains to develop maximum strength in the most explosive manner possible, which enables him to transfer those strength gains into speed that can be applied on the football field.

“The goal of this workout is to incorporate exercises that allow high loads, quick velocities and acceleration in order to improve his central nervous system coordination and recruitment capacities,” says Cazeault.

Here’s a look at the kind of workout Steven Jackson does to prepare for the grind of the NFL season.

Check out the Holiday issue feature on Steven Jackson to learn how he became one of the NFL's elite backs.

Back ExtensionBack Extension

  •  Assume position on Back Extension machine
  •  Lower upper body until waist is bent 90 degrees
  •  Fire glutes and rise up until body is in straight line
  •  Lower with control
  •  Repeat for specified reps

Sets/Reps: 2x15

Jackson: The Back Extension helps strengthen the lower back. Lower back and glutes are often overlooked, but it’s important to have balanced strength throughout your entire body to keep you healthy and injury-free.

Watch Jackson perform the Back Extension.

Glute Ham RaiseGlute Ham Raise

  •  Assume position on Glute Ham Raise machine
  •  Lower upper body until waist is parallel to floor
  •  Fire glutes and drive knees into pad until knees are bent 90 degrees and body is upright
  •  Lower with control
  •  Repeat for specified reps

Sets/Reps: 3x6

Jackson: The Glute Ham Raise is good for helping to prevent hamstring pulls, which often occur when the quads are overcompensating for weak hamstrings. Strong hamstrings will also help you get faster.

Learn the Glute Ham Raise.

Steven Jackson Workout - STACKTop Half-Squat

  •  Adjust squat rack safety bars to slightly above navel
  •  Assume athletic stance with barbell on back and feet slightly wider than shoulder-width
  •  Keeping back straight and knees behind toes, sink hips back and slowly lower into half squat until bar rests on safety bars
  •  Hold for two seconds while keeping muscles engaged
  •  Explosively extend hips and knees to drive up from half squat position
  •  Repeat for specified reps

Sets/Reps: 4x2-3

Jackson: This is great for training your body to work through resistance. I like to push my body to the limit, and it feels good to lift some heavy weight and know you still have more in the tank after the last set.

Check out the Top Half Squat.

Reverse Sled Pull - STACKReverse Sled Pull

  •  Grasp sled handles and assume athletic stance
  •  Lean back slightly and begin walking backward
  •  Fire glutes, quads and hamstrings to pull sled for specified distance

Sets/Distance: 4x40 meters

Jackson: This is really good for conditioning and durability. Focus on driving your toes and heels into the ground and firing your glutes and quads. It hurts!

Learn Jackson's Reverse Sled Pull.

Prowler PushProwler Sled Drive

  • Start with hands on sled and body at 45-degree forward lean
  • Powerfully drive legs to begin sprinting
  • Stay on balls of feet and drive knees up for specified distance

Sets/Distance: 4x40 meters

Jackson: This is a full-body exercise that works everything. Focus on finishing through and using the right technique. It’s a great exercise, especially for running backs.

Watch the Prowler Sled Drive.

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...
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