The NFL running back likes training in water and bathing in ice.
Running back Adrian Peterson is kicking off his thirteenth NFL season and his second with the Washington Redskins. He recorded the eighth 1,000-yard season of his career last year, one of his best yet. Pilates could be the key that unlocks his untapped potential over the next few months.
The 34-year-old added the practice to his regular routine this year to build strength, especially in his core. “After my first time doing it, I quickly found out how difficult Pilates is,” he says.
The benefits were measurable. “It typically takes more than a week for my hips to move properly and my muscles to fire at the desired intensity once training camp starts,” explains Peterson, a Palestine, Texas, native. “This July, I felt my body break in after just a few days."
Furthermore caught up with Peterson to talk about running (through water), celery juice (his favorite), and ice baths (a staple).
The training regimen:
“Besides team practices and games, I do two intense cardio routines each week throughout the season. One is usually a 30-minute underwater treadmill session in a HydroWorx pool. I turn on the jets to add resistance, activate my lower core, and force me to raise my knees to 90 degrees. It’s a full-body workout without the pounding you’d get on a hard surface.
My second cardio session consists of outdoor intervals. At the Redskins’ facilities, there are two fields right next to each other. I sprint at full speed from one end zone to the goal line (about 330 feet away), recover with a brisk walk until I get to the second field (about 30 feet away), then sprint the entire field (another 330 feet). Once I get to the end, I do the same thing in reverse to get back to the start. I once did 12 roundtrips, which took me about 25e minutes.
During the season, I’m also in the weight room three times a week for 90 minutes each. Mondays and Tuesdays I focus on lower-body sessions with heavy lifts like squats, lunges, and leg presses. I’ll perform two sets of 12 barbell squats using 345 pounds, for example. On both days I’ll weave in a few full-body moves. I like to use the BOSU ball for balance training and bands for resistance. Wednesdays are reserved for upper-body and core work. Training my legs early in the week gives them time to recover before we play on Sunday.”
The nutrition regimen:
“I’ve always been conscious and cautious about what I put in my body. I eat like a bird, honestly, grazing on small amounts of food throughout the day.
Instead of fried foods, I eat grilled and baked fish and chicken. I’ll only have steak if I’m really hungry. I’m big on meal replacement shakes; my favorite is a product called Isagenix. I also drink a lot of juice, especially celery juice, which helps with digestion.
I rarely eat before practice, but if I do it’s egg whites, turkey bacon, oatmeal, or a few bananas with an Isagenix.”
The recovery regimen:
“I stretch at least four days a week for 15 minutes with foam rollers, lacrosse balls, and bands. I like to lie on my stomach, bend my leg at the knee, loop a band around my foot, and pull on the band to get a deep quad stretch.
I’m old-school, so I love ice tubs. I do cryo from time to time but I prefer getting into the water to feel the cold. I also book massages and supervised stretches to stay pliable and relieve any kinks I develop during the grind of the season. We have a laser bed at the Redskins facility that eases inflammation. It’s been really beneficial for me; I go in there at least twice a week for 15 minutes each.”
What’s next?
“There are a few records I’m eyeing. I likely won’t accomplish a career rushing record this year, but I’ll chip away at it and get closer to that goal. I just want to have an amazing season, help my team get to the playoffs, and ultimately win the championship.”