22 Nov 2017by tayo123
MAKE YOUR BODY GREAT AGAIN WITH THE NFL’S JAY AJAYI
Now soaring with the Philadelphia Eagles, London’s Ajayi gives you his match-ready muscle secrets
Learn to build muscle the American way, from the top British sporting export you’ve likely never heard of: NFL star Jay Ajayi, who recently has been transferred from the Miami Dolphins to Philadelphia Eagles…
In only his second season, Jay Ajayi asserted himself as the Miami Dolphins’ running man. He rushed for 1200 yards, scored eight touchdowns and booked a place at the Pro Bowl. All achievements which may mean very little to you.
The smart training that facilitated this success, however, will be easier for you to grasp.
Born in North London, Ajayi moved to the States in 2000. As a high school teen he traded his beloved football (he’s an Arsenal fan, naturally) for its American homonym – you know, the one where you use your hands – and then went on to play college football for Boise State University in Idaho before being drafted by the Miami Dolphins.
There, his commitment to crafting a body fit for purpose came to the fore. “The weights room is crazy in Miami. There’s a lot of heavy weight being thrown around,” says Ajayi. “Olympic lifting plays a major part in our training because it keeps your body strong for the whole season. I try to build up strength where I need it most – in my hamstrings and shoulders. I also work on balance and core strength because it’s those smaller muscles that will ultimately make me stronger and more compact in collision.”
That word ‘collision’ is worth noting. The brutal toll his sport takes on the body is well publicised. It’s what makes the action, showcased this month at Wembley Stadium, so compelling. But it’s also why there’s more to his training than bending barbells.
“Much of my work is about durability, because, at the end of the day, my body is my business,” says Ajayi. “That’s why I stay on top of my recovery with regular cryotherapy, ice baths and stretching.”
“I also eat well – quality, organic meals,” Ajayi continues. “I eat to fuel my body for performance, not to look good, and that’s why you won’t see me avoiding carbs. I eat a lot of rice and pasta.” Slipping through the grip of a 6ft 6in, 150kg defensive tackle requires well-stocked glycogen stores, after all.
For a sport seemingly so convoluted, Ajayi’s recipe for physical success is refreshingly simple: lift heavy, eat well and recover sensibly.
Consider this your crash course to a running back’s body—incorporate Ajayi’s three big players, below, into your own workout today.
1. Shuttle runs: 10 rounds, 10sec rest after each
Set cones at 10m, 20m and 30m. Tap the start cone (A), run to 10m, tap (B) and return. Repeat with the other cones. That’s one round.
2. TRX Y and T rows: 3 sets of 12 reps
This will stabilise your shoulder joints. Extend your arms into a ‘Y’ above your head (a). Lower and repeat, extending to a ‘T’ (b).
3. Leg press: 5 sets of 5 reps
Sit with your knees bent at 90 degrees (a). Fully extend your legs before returning over 3sec to get maximum power-boosting benefit (b).