Ben Roethlisberger Workout
Ben Roethlisberger places a lot of emphasis on his workout routine. The 6'5", 240 pound quarterback has the work ethic and natural arm strength that provided him with 2 Super Bowl Rings so far.
Roethlisberger realizes that arm strength is not so much about the strength in your biceps and triceps. Hardly is that the case. Otherwise you'd see Brady Quinn with a QB Rating of 140. Instead, it's more about the core. "It's important to get your core strong because you do so much twisting and rotating when you're throwing", says Big Ben. Although Ben has had some questionable off the field issues, he has no problems on the field because of his work ethic and training habits. Ben has worked on his midsection since his high school days in Findlay, Ohio. Now that he has made the transition into the NFL as one of the premiere QB's, Ben works with Steelers assistant strength and conditioning coach Marcel Pastoor up to three times a week, concentrating on core work. Within these sessions, Ben trains his abdominals, obliques, hip flexors and lower back. A huge amount of power and explosion is generated from the core area. In order to have real throwing power, quarterbacks need to have a strong core.
Roethlisberger was featured on the cover of Men's Health.
Big Ben possesses some serious size and strength that many
fitness enthusiasts would envy.
Perhaps what has made Ben so effective in the NFL is his ability to make throws out of the pocket. In what he calls "backyard football", Ben is not known for his ability to throw like Tom Brady or Peyton Manning when confined to a pocket. Instead, he utilizes a different skill set that allows him to evade chasing defenders and make throws on the run, as he made evident so recently in the closing minutes of that AFC title game against the Jets to shut the door on Rex Ryan's brash claims. While he isn't the fastest guy on the field, running a 40 in about 4.8 seconds, Ben states that his core strength is what makes him so effective in this regard. "Anytime you throw on the run, you're using your hips, abs, and back. You can use the torque and twist of your body to help give you a couple extra yards. Having a strong core definitely helps me get more velocity on my ball."
If you are an athlete and want to improve in your sport, you must follow a precise strength training, conditioning, and nutrition program. MP45 is a step-by-step athlete workout program that walks you through exactly what to do to excel as an athlete. This is the type of training and nutrition followed by many of the world's top professional athletes.
As you can see with his workout routine provided by Sports Illustrated, Roethlisberger does all different types of core movements. It's important to incoporate a range of motions because it will hit all the different ab and oblique muscles. If you just do the same core exercises over and over again then that can lead to muscular adaptation and you won't really see better gains. Roethlisberger does a good job at bringing variety to his workouts.
MEDICINE BALL SIT-UPS-2 Sets x 10 Reps
"It's tough, but it's good to do because it strengthens all around your stomach," says Roethlisberger. However, "You don't want to do it too close to games if your ribs are hurting."
ROTARY TORSO TWISTS 1 set x 10 to 12 rotations in each direction
"Most guys do crunches and only get their stomachs. It's important to have all of it, but for me it's more important to have strong obliques [the sides of the abdomen] than to have a strong stomach."
SWISS BALL HYPEREXTENSIONS- 2 sets x 12 to 15 reps
"My lower back always got sore easily. This has helped," he says. "It gives me a stronger twist when avoiding tackles. It really helps me get away from those guys."
MEDICINE BALL TOSS 2 Sets x 10 tosses of a 12- to 16-pound medicine ball
The medicine ball toss is a great exercise for
toning and strengthening the core.
However, training isn't everything. Ben also has a lot of raw natural talent to go along with his work ethic. Ben has some of the best reaction time in the NFL that allows him to get off the pass before the defender can lay the boom on him. Just check out the Sports Science video below. Ben's ability to recognize defensive schemes, evade defenders, and throw passes on the run in a split second has made him have one of the best QB ratings in all of the NFL.
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