Chris Johnson Workout

Chris Johnson

5'1, 191 lbs of pure speed is what this ruuningback is and it's not just genetics but the Chris Johnson workout too.

Everyone wants to know the speed work that Chris Johnson does in hopes of running a 4.2 40 one day.  But did you know it's an overall balanced training routine that makes the man the speed machine he is?  It takes speed, explosiveness, quickness, strength and power to accumulate the attributes Chris has.

Let's take an actual look at the sample routine Chris follows by strength coach, Tom Shaw…

1 JAMMER

SETS: 2 (3 sets by end of offseason) REPS: 6-8

If a defender tries to tackle Chris up high, he can just stiff arm and push him off," Shaw says. The jammer simulates this move.

2 CURL

SETS: 3 REPS: 10

Doing curls while lying on your back, elbows on the ground, is tougher because you're not tempted to rock back with your knees.

3 SINGLE-LEG SQUAT

SETS: 3 REPS: 8

"Everyone has a weak side of their body," Shaw says. "You can see, oftentimes with the single-leg squat, that a guy can do 180 pounds on his strong leg, but only 140 on the other. We want to make sure Chris is balanced." Johnson sets up in a Smith machine and takes a lunge position. He bends his front knee until his thigh is parallel to the floor. He works up to six reps on each leg.

4 INCLINE BENCH WITH CHAIN

SETS: 4, 3 minute rest in between REPS: 8

"the thing with Chris, he doesn't want to come out of the game, he wants to play every play," Shaw says. "So this is a good workout for gaining 'muscle endurance.'" Adding chains improves your bench because it gives you momentum to move past your sticking point. Johnson works his way up to six reps, lifting 75% of his one-rep max.

5 VERTIMAX

SETS: 1 REPS: 10

While attached to resistance bands, Johnson sprints in place (using high knees) for 30 seconds. He also uses the Vertimax to do vertical jumps (taking a second between jumps) and alternating forward lunges. But Shaw stresses quality over quantity. "We never do more than 10 reps," Shaw says. "But we try to be explosive on every rep because it's only one set."

Find more info on: Mammoth Strength & Conditioning Blog