The Training Regime Of A Quarterback


The Quarterbacks Significance In Football

A quarterback, also referred to as a QB and signal-caller, has a significant role. As captain, they’re responsible for uplifting the team, calling the shots in team huddles, and ensuring once they have the ball, their throwing technique is accurate and on-target. For quarterbacks to fulfill their duties, their mental and physical state needs to be on point. If either is lacking, it can damage the team’s chance of winning.

According to Bleacher Report, NFL teams are incapable of maintaining success without an excellent performance from the QB.

As a result, QB’s tend to be under the most pressure to perform. They are also the most scrutinized and are often the fall-guy for matches that go wrong. On the other hand, they are also usually well compensated for their leadership.

Training regimes help QB’s get their physique and sporting techniques under control. All quarterbacks, who want to progress and be successful during the season train.

Quarterbacks need to work on their strength, cardio and throwing abilities to prepare them for each game. Through persistent hard work and training, coupled with extensive meetings and study sessions to evaluate different gameplays, excellent quarterbacks push themselves to maximize their full potential.

Whether you’re generally curious about the training regime of professional QBs, or maybe you’re sizing quarterbacks up ahead of the season to ascertain NFL odds of which teams shall put in their best game in the upcoming season. Moreover, you might be dreaming of becoming a pro-player yourself one day. Either way, here’s a rundown of the popular workouts amongst professional quarterbacks for getting their bodies prepared for the season.

QuarterBacks Training Regime

The height and weight of QB’s vary dramatically, but most of their exercises tend to replicate one another. Let’s take a look at the most critical training quarterbacks undergo, which of course, concerns their arm strength to enhance their throws, and increase their shoulders and elbows resilience against wear and tear.

Single-arm Dumbbell Press

This exercise involves quarterbacks lying flat on an exercise bench. While holding one dumbbell, they gradually pull this towards their chest and then push it away repeatedly. Single-arm dumbbell presses are performed in 3 sets of 15 reps per arm.

The single-arm dumbbell press’s purpose is to ensure the quarterback’s body maintains balance and enables players when using the throwing motion to engage their core.

Single-arm Dumbbell Row

Single-arm Dumbbell Rows also help players maintain balance throughout the body. For this exercise, quarterbacks lean the top half of their body forward, merging down towards a squatting position, and hold a dumbbell in one hand. They lift the weight upwards slowly; the elbow should move up towards the ceiling. The pulling motion of the dumbbell row enables players to replicate the extensive pushing and pulling motion they experience while throwing during games. As with the dumbbell press, this exercise is performed in 3 sets of 15 reps.

Lunge Rotational Twist

To improve arm power and throwing techniques, quarterbacks must work on the foundation of their body’s strength, the legs. The rotational lunge twist also helps to strengthen torso and shoulders too, which are all essential for guaranteeing the player can make deep, accurate throws.

While in the lunge position, quarterbacks use two light dumbbells. By positioning the dumbbells towards the sky, they bend the elbows, until the dumbbells are roughly in line with the top of the head. Then gently rotate the torso, 90 degrees left to right and back again while keeping the eyes fixed on a target ahead. This exercise is done in 2 sets of 8 per leg.

Incline Y Raises

To improve arm strength and prevent injuries to the elbow and shoulder during the season, back Y raises build strength in the shoulders and back.

To perform this exercise, athletes use an incline bench; the pro prayer lies forward on the bench and positions the middle section of their chest to fall in line with the tip of the workout bench. Then, with two light dumbbells in either hand, the weights are raised until the body replicates what is likened to a Y position. The weights should be pulled up either side of the body slowly until the Y position is formed, held, and then released. For incline Y raises, 3 sets of 15 reps is sufficient.

Picture by Anastose Maragos from Unsplash – CC0 Licence

Tom Brady: Training Regime Overview

Tom Brady has achieved numerous MVPs from the SuperBowl, and NFL, alongside many Superbowl wins – he is arguably, one of the greatest QBs of all time. Brady is renowned for his excellent leadership qualities, strong work ethic, and intense training regime to keep him in peak physical condition.

Tom Bradys’ workout, created by Gunnar Peterson before the season, consists of most of the above circuit training exercises and more. Once circuits are completed, Brady moves on to high-intensity interval training or cardio.

Tom’s strict regime is also shaped and influenced by Toms house, the quarterback guru. With a mission to play football well into his forties, the guru works with Brady continuously to improve his throwing form and motion. Equally, Alex Guerrero, a friend, and Chinese medicine specialist of Tom helps to keep Brady healthy, fit and injury-free during the season.

Tom Brady is always thinking about alternative ways to enhance his training regime and remain healthy in both body and mind. Factors he lays importance on are:

➢ A healthy diet
➢ Regular sports massages
➢ Challenging puzzles to help him unwind following a game
➢ 9 pm bedtime for rest and recuperation.

To not only be picked but remain a successful quarterback player. QB’s endure the above exercises almost every day to equip their body with the resources to give their best performance each game.

Tom Brady, in high school, self admittedly, was never a great player. His competitive nature propelled him to train harder than everyone else to become the quarterback and leader he is today. The takeaway here is, a strong work ethic, spirit, and passion are also important driving factors behind whether a quarterback’s regime shall gain results on the field.


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