Kellen Winslow Jr. Workout

The Tampa Bay Buccaneer’s go-to reception leader wasn’t always in premier shape. After suffering a broken fibula in 2004, and a knee injury from a motorcycle accident in 2005, Kellen Winslow Jr. could have easily hung up the cleats and called it quits. But he didn’t. The 6’4”, 240 lb. tight end worked his tail off in the off-season to rehabilitate himself and establish dominance in the NFL, not to mention sporting a muscular body with six pack abs.

In the weightroom, Winslow Jr. puts a lot of emphasis into training his core. The difference between the strength needed to propel his body out of tackles comes from the midsection and the legs. The powerful tight end knows this, and implements strenuous core workouts into his training sessions. In the hanging knee raise, Winslow Jr. hangs from a chin-up bar with a standard overhand grip. While straightening his back, he bends his knees and brings them toward his chest. After fully tucking, he releases his knees slowly back into starting position. Winslow Jr. will complete three sets of fifteen reps. This exercise is crucial in both abdominal muscle building, and core stabilization. Straightening the back while pulling the legs in allows for both of these muscular contractions to be practiced.

Winslow's emphasis on core training has really paid dividends
both on the football field and with his ripped six pack.

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In order to build both strength and coordination, football players need to incorporate dynamic exercises into their ensemble of workouts. Winslow Jr. utilizes the Physioball (Yoga ball) V-Up workout. For this workout, Winslow Jr. lies on his back with a Yoga ball pressed between his ankles. With his arms and legs straight and extended, he raises his upper body while he kicks his legs up so that the two meet where the Physioball is directly over his waist. At the peak, he’ll hold for a second, then gradually lower his legs until the ball is touching the floor. Winslow Jr. will perform this exercise for three sets of fifteen reps. For combining coordination even further into this drill, the tight end will sometimes shift the ball from his feet to his hands at peak elevation, come down holding the ball in his hands, then replace the ball at the next peak. Performing this transaction takes more time then just tapping the ball with the hands thus forcing the abdominal muscles to tighten.

Winslow Jr. uses the Physioball for yet another exercise that strengthens the core muscles and the lower back. In the Physioball reverse crunch, Winslow Jr. lies with his back on the floor and his legs straight while holding the Physioball between his ankles yet again. This time, the athlete bends his knees and draws them toward his chest. Pausing at contraction, Winslow Jr. will then extend his legs and return them to a normal position. Performing this exercise for three sets of fifteen reps, Kellen Jr. stresses the importance of tightening his stomach for the whole workout.

In the video below, you can see how Winslow’s size and strength is too much to handle for many defenders. His core strength is exemplified through the tackles he breaks with the utmost ease.

NOTE: This is only part of Kellen Winslow Jr's workout routine, in which we offer some additional commentary to his regimen. To see the whole routine and to go more in-depth with athlete workouts, be sure to check out STACK Magazine

Source

http://magazine.stack.com/TheIssue/Article/4821/core_training_with_kellen_winslow.aspx

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