By Mathue Johnson and Brandi Koskie - DietsInReview.com
The quarterback position in football is one of the most important positions on the team, not unlike the mother of the family. She's often referred to as the "chief mom" or "director of domesticity" and like the quarterback she is in charge of running the offense. From calling plays ("clean your room!") and making sure each offensive players is lined up in the correct position (assigned seats in the car to avoid bickering) to reading the defense (those manipulative little smiles) and adjusting each play accordingly (reverse psychology!), the work is never done.
Similarly, a mom's work of running the household is never done. The quarterback has to be in tip-top shape since he is included in every play, whether it be handing the ball to the running-back, passing the ball to a receiver, scrambling in and out of the pocket to get away from defenders, or running for a first down or touchdown; the mother as well needs to be in tip-top shape to keep up with her job duties.
While moms deserve million dollar salaries like the QBs, most accept payment via wilted dandelions and crayon drawing family portraits. Healthy moms are happy moms, not to mention even stronger role models for their adorable broods. Below is a sample exercise plan that a typical quarterback in the NFL follows. So if you want to train like an NFL quarterback, here's your chance! You already run around like one, now you can get fit like one.
NFL Quarterback Training Program:
Stretching (10-15 minutes): This is extremely important for maintaining flexibility which helps prevent injury and allows you to be limber.
- Arm Circles: forward and backward for 30 seconds each
- Shoulder Stretch: bring one arm across chest and hold with opposite hand, switch after 30 seconds
- Neck Stretch: rotate neck clockwise and counterclockwise for 30 seconds each way
- Calf Stretch: place one leg in front of the other and slightly bend knee, switch legs
- Hamstring Stretch: it's best to lie on your back and have another person raise one leg in the air towards your chest, switch legs
- Quadriceps Stretch: stand in stationary position and pull one heel up towards the glutes, switch legs
- Knee to Chest Stretch: lie on back and gently pull one leg or knee into chest, switch legs
Weight Training (30-60 minutes): This is important for strength and endurance which is responsible for keeping the QB, which is crucial for shaping and molding his body. The stronger you are in the gym, the stronger you will be in real life. Do 3 sets of 15 of the following:
- Chest Press
- Leg Curls
- Leg Press
- Biceps Curls
- Rope Triceps Extensions
- Dumbbell Squats
- Seated Rows
- Split Squats
- Shoulder Circuit (bar shrugs, dumbbell front raises, dumbbell side raises, rear deltoid , and light shoulder press)
Abdominal Work (10-20 minutes): This is important for core stability, because the stronger the foundation is, the stronger the entire body is.
3 sets of 50 repetitions of the following:
- Bicycle Crunches
- Oblique Crunches
- Leg Lifts: 3 sets of 30 repetitions
- Planks: 3 sets of 1 minute
- Side Plank: 3 sets of 1 minute
- Stability Ball Crunches: 3 sets of 30 repetitions
- Bosu Ball Crunches: 3 sets of 30 repetitions
Conditioning (switch every other day): Endurance training is vital for stamina. The QB needs stamina to get through each and every game while the mother needs it to keep up with the high energy kids.
- Long Distance Conditioning: 1-4 mile jogs
- Sprints: 3-300 meter, 5-100 meter, and 7-40 meter sprints
- Agility Drills: dot or cone drills: sprint, back pedal, and side shuffle
It might look like a lot of work, so break this workout in to pieces. Do some in the morning, some in the evening, and even get your kids involved when you can. The older kids can go along on the jogs and the younger kids will think crunches and squats are fun! You have to make time for yourself if you're going to be the fit, happy, healthy mom you deserve to be, and your kids deserve to have!
Learn more about tackling your fitness in the new year!
Beginner's Guide to Fitness
Circuit Training for Busy Moms
Biggest Loser Super Bowl Recipes by Curtis Stone