Arian Foster Workout

Arian Foster

6'1 227 lbs.

40 time - 4.69

Shuttle - 4.53

Vertical - 32"

Broad - 9'7

3-cone - 7.09

Arian Foster has exploded onto the scene as one of the best running backs in the league and he went from a free agent to leading the league by the Arian Foster workout.

Here's exactly what he did in his workout courteous of Men's Health…

On a football field

Sprint from corner to corner diagonally

- Supermans 1x25

Sprint width of field

- Lunge Jumps 1x25

Sprint diagonal

- Power Bounds 1x25

Sprint width

- Single leg squat 1x10 (each leg)

This was only one of Arian's workouts out of 4 that he would perform daily.  He would start in the morning with a speed session, then follow with a core workout.  Then later in the afternoon he would hit the weights and finish with a cardio/speed session like the one above at the end.

Now this kind of volume isn't for every athlete but Arian's trainer Abdul foster explains how Arian was able to tax the body so much and it's all in the recovery.

Check out the 3 keys to Arian's recovery here from his trainer…

"Recovery Tip 1: Start Slow

Arian’s plan: When Arian needed an extra day off, Abdul would give him one.

Your move: “If a body part you just trained is still sore, it’s not a great idea to train it again,” Arent says. If you ache so much it’s hard to put on your shirt or get off the toilet, take a day or two off. However, you can do some light exercises—high-reps with your body-weight, for instance—for the sore muscle groups in order to increase blood flow to the area, which can speed recovery.

Recovery Tip 2: Eat Before Your Workout

Arian’s plan: Before workouts, Foster would eat toast or “something small,” he said.

Your move: By providing your body with a mix of carbs and protein before your workout, the recovery process can begin while you’re still working out. This can reduce soreness, speed recovery time, and, most important, improve your results.

Recovery Tip 3: Eat Carbs and Protein After Your Workout

Arian’s plan: After running and lifting in the morning, Foster’s breakfast included “egg whites, some toast, OJ, mushrooms, lots of vegetables, and turkey. Turkey sausage or turkey bacon.”

Your move: You know you need protein after a workout—but carbs help build muscle, too. If you don’t eat carbohydrates, your body will break down some of the amino acids you just consumed in order to make glucose for energy, Arent explains. “Taking in carbs spares the protein, so you can use more of it in the recovery process to repair your muscles.” For your post-workout nutrition, Arent recommends eating 3 or 4 grams of carbs to every 1 gram of protein."

Read additional information on: www.mammothstrength.com