Train Like Steven Jackson

December 1, 2012 | Featured in the Holiday 2012 Issue

Must See Football Videos

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...
Must See
Brandon Jennings: Brandon Jennings: "Always Improve"
Views: 5,609,405
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,312,098
Jadeveon Clowney on Making Big Hits Jadeveon Clowney on Making Big Hits
Views: 6,554,533

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,018,026
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,983
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,834
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

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,770
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,480
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,083
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,163
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,164

Load More
More Cool Stuff You'll Like
Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Sled Pushes are most commonly seen and utilized in position training for the sport of football. However, the benefits coming from pushing a sled in...

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

8 Cures for a Weak Grip

8 Cures for a Weak Grip

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

The Most American Workout Ever

The Most American Workout Ever

YardBarker