(thrilling music)
- [Man] You alright?
- Naw.
(grunts)
We came out to Frisco, Texas, to the Star,
it's the Dallas Cowboys state-of-the-art training facility.
We got to talk to some top ten rookies
and some NFL veterans to find out
how they train, how they eat
and how they take care of their bodies
throughout the regular season.
Now I'm gonna go through an NFL
training regiment for an entire week.
(whistle blows) (upbeat music)
(bleep) Think I pulled my hamstring.
(upbeat piano)
And I did pull that hamstring,
but I spent the last month resting it
and getting it ready to start this,
I'm at JDI headquarters in Hollywood, California,
this is where I'm gonna start my training.
From strength and conditioning,
mental training, nutrition, and recovery.
What does it take to be Rob Gronkowski?
- It takes a lot actually, everything's crucial,
recovering, training it right, eating, sleep,
everything's crucial.
(upbeat music)
- We're gonna take Josh through a fitness assessment,
so when I program it, I can program the right exercises
and the right preventative exercises,
and so they can try their best as well.
- What is your diet like?
- I'll go, avocado toast,
- Vegetables, protein,
- Try to get a lot of my carbs through my vegetables,
- Quinoa, sweet potato,
- Some weeks I'll try and be like, pescatarian,
- I'm a huge salmon guy, so,
- Dude, me too, salmon's my jam.
They're gonna put me on a nutritional program
for the entire week, but before I do that,
I have to get my gut microbiome test.
This test is going to let my nutritionist know
what kind of food I should be eating
to get the best results for my body.
Now, it's time to meet my nutritionist.
(upbeat electronic music)
- My name is Mary Shenouda, and I'm the resident chef
here at Just Do It Headquarters.
After looking at Josh's test results,
and talking to the trainer, it seems like he has
a really, really good baseline.
He does intermittent fasting,
but I still wanna him to get that little extra more
for when he's in his training.
Phat Fudge is a ketogenic performance fudge,
having something like this under 500 calories
will keep him in the fastest state,
but give him the energy
and the mental acuity that he needs.
I'm gonna keep him intermittent fasting,
I'm gonna add a probiotic and a prebiotic,
and then desiccated liver pills from Vital Proteins,
it's literally just liver in a pill form
and then also incorporating some
emotional self-care throughout his journey here.
So it doesn't matter what I'm feeding him,
if he's not taking care of the emotional aspect
of it, he won't be functioning in his highest potential.
- [Josh] These are all of the ingredients
that will be making up my meals for the entire week.
(electronic techno music)
(cymbals clash)
We're almost ready to get going but first,
let's meet Justin Sua, my mental training coach.
- My "why" is gonna be my nephew Ethan.
Ethan is 11 years old and is playing football
for his second year, and I just wanna show him
how hard work, dedication and commitment
pays off in the end, love you buddy.
(heart beats)
- You gotta always challenge yourself,
'cause you wanna get to the next level.
(scratchy, upbeat music)
- Alright, here we go, day one,
I'm a little nervous to see what kind of workout
he's gonna put me through.
- So the goal with Josh was to make him
more efficient, efficiency during movement
makes him look more athletic.
(plastic rips)
(slurps)
- [Josh] We started with a Fascia massage,
next is a warm-up with stretching, mobility and band work.
(heavy guitar music)
I have weak hips, so even a simple band exercises
were really hard for me and challenged me.
(techno music)
- Size-wise, Josh would be a DB in NFL, maybe a corner.
Bein' a DB, you have to be fast, you have to be agile,
and you have to be reactive.
- [Josh] They want us focusing on power and explosiveness.
- In his program, we do a lot of reaction drills,
a lot of plyometrics.
(techno music)
- Squats, bench presses, normal things
that you would do, just, do 'em that repeatedly.
(techno music)
- The medicine ball core work was awesome,
all the twists, the wall balls, the slams.
Then that's it for the workout?
- That's it for the workout today, man.
Good stuff.
- Alright, that, that's Day One.
- Yeah. (synth music)
- Time for recovery.
- In comin' up with a protocol for Josh,
what we're gonna be doin' is,
cryotherapy, red light charger,
electromagnetic pulse, what we call the PiMF.
And we're also gonna be using compression cuffs.
(low synth music)
(sucks)
(plastic clicks)
(inhales)
(dings)
(plate scraping wood)
(meat frying)
- An NFL schedule is based around routine,
- You know when you're consistent at something,
you put in that work, you know, day in, day out,
once the time comes, it's, it's like second nature.
- [Josh] So every day,
started and finished the exact same way.
(plastic crunches)
(slurps)
(electronic music)
- When it comes to playing in the NFL,
perfect repetitions are everything.
- Alright, we're gettin' there, we're gettin' there.
(chuckles)
(upbeat music)
That's only an hour,
- That was an hour.
- That we just did.
- He look like he just jumped out the ocean.
- Yeah, look it, look at me.
And this is a fraction of what NFL players do
in an actual day.
(upbeat music)
(plate scrapes on wood)
(inhales)
(bottle pops)
(dings)
(plate scrapes on wood)
(light snoring)
- You made that commitment to go push yourself
through that workout so, just push yourself man.
(guitar music)
- Day three, I am sore in places
I have never been sore before.
The sprinting drills that we did yesterday,
and the box jumps, my legs are on fire.
Tryin' to balance work and this training
is a bit of a task, but,
we got this.
(plastic rips) (crinkles)
(slurps)
(heavy, upbeat music)
Everything is full speed, to the max,
going as hard as you can.
VersaClimber (groans), I wanted to give up
so badly, but I had to remember my why
my little nephew Ethan,
and there was no way that I was gonna quit.
(heavy metal music)
- I told you, that's it.
You alright?
- Naw.
- He is not fakin' it, that's real.
(heavy breathing)
(slurps)
(fan blows) (buzzing)
(plate scrapes on wood)
(inhales)
(gulps) (dings)
(plate scrapes on wood)
(light snoring)
- Really, it's all 'bout jus' rememberin'
the reason that you're workin' out
the reason that you're tryin' to accomplish,
and the goals that you're tryin' to accomplish.
- Wakin' up, day four, I am tired today.
It's been hard for me to get a full eight hours
of sleep, and yesterday's workout,
man, that kicked my butt.
(plastic rips) (slurps)
(upbeat music)
It's crazy how an exercise that looks so simple
could be so challenging.
A get off, your initial reaction in football
is one of the most important movements,
regardless of your position.
Each movement is so specific, it helps you
maximize your performance when you're out on the field.
Toward the end of this workout, Ryan can tell
that my legs were kind of wobbling,
so he decided to cut the workout short,
so that I wouldn't risk injury.
(slurps)
(fan blows) (plate scrapes on wood)
(inhales)
(gulps)
(dings) (plate scrapes on wood)
(snores lightly)
- Challenges are awesome, they always make you better.
(upbeat music)
- Alright, day five.
Today's the last day, it's been an awesome week,
but man, I am sore, so, so sore all over,
still gonna have to get a good warmup in today,
but, I'm excited to get to finish,
training like an NFL player is not easy.
(plastic crinkles)
(upbeat guitar music)
Oh, shit (bleep)
(groans)
Ooh.
Doin' one of the sprints, I landed wrong
on my bad hip, and,
hurt myself, so I can't continue unfortunately,
my body just kind of caved in at the end,
last day injury, it is what it is.
Luckily, they had an awesome physical therapist on hand
to help me do some work, so even
by the time I left that day,
my injury was not even close to as bad as it was
when it first happened.
I was bummed that I didn't get to finish
the last day of training, the fact
that we're doing this for a week,
we weren't expecting to see a lot of results,
but, I was able to take my body fat
from 14% to 11% in just six days.
At the end of the day, my body
couldn't even take a full week of NFL training.
Do you think you can handle it?
(percussion music)