Fitness
Christian McCaffrey’s Comeback Plan: Underwater Training With Laird Hamilton
Published
3 years agoon
By
Terry Power
Christian McCaffrey is the definition of a workhorse. Since being drafted in the first round in 2017, the All-Pro running back has been a versatile offensive threat for the Carolina Panthers. Playing every single game of his first three years in the league, he became the fastest RB in NFL history to reach 3,000 rushing yards and 3,000 receiving yards. Now, coming off a few injury-slowed seasons, McCaffrey is doing everything he can to return to full capacity as a weapon for the franchise.
“I like to work and my brain is constantly trying to get me out to the field or into the weight room,” says McCaffrey. But evolving as a career player has meant learning how to take a day off and recharge the batteries when necessary. “My workouts have always been intense and I’ve learned, the hard way in some instances, that your commitment to recovery needs to be just as rigid.”
Men’s Journal sat down with McCaffrey to discuss those lessons learned, breaking league records, and working out underwater with Laird Hamilton.
Men’s Journal: Can you describe what kind of energy you bring to your physical preparation and recovery for a football season?
Christian McCaffrey: I’m obsessive when it comes to my training and recovery. That’s because I know it’s that one percent edge or improvement that’s ultimately going to make the difference in the end. That’s the edge that’s going to take what might have been been an eight-yard run and turning it into a touchdown. I want to go the distance every time. Being someone who’s struggled with injuries over the last two years, I need to do everything I can to get back as quickly as possible. Of course, some of those setbacks have not been preventable. This is football and it’s part of the dance. But it’s about addressing what you can and not leaving the rest up to fate. I’m putting myself in the best position I can to succeed—staying on the cutting edge when it comes to the technology I’m using.
What kind of tech are you using?
I’ll use Hyperice Hypervolt [massage gun] before the game just to get a little tune-up, whichever one I have kicking around; they are all great. During the game, I’ll use it if I feel something coming up or building in my muscles to help break it up. I have my own on the sidelines. The trainers hold it for me and nobody else is allowed to touch it. I’ve got those game days where I’m getting 35 to 40 touches, and I know what my body feels like after a gauntlet like that. The soreness is serious. Every little element that’s going to have you back in shape for the next play is imperative. Following a game I’ll sit down with the Normatec [compression sleeves] on to really help my legs recover.
Can you speak more about the physical toll? What does it feel like post-game as an NFL running back?
There are a few different levels to it. On Sundays, on the field, I feel invincible. I’m the punisher. That’s the way I’ve always gone into games. I have a complete different personality when I step onto the field, and that’s part of the reason why I love the game so much. There’s so much adrenaline pumping into my body when I play, I don’t really understand the toll my body has taken until the next day. And, in some cases, over the course of the next few days. There’s no denying it’s an incredibly physical game, and it’s important to train hard to prepare yourself for it.
Recovery is a little different, though, because the circumstances of the games are never the same. The movement is always different, whether you’re leaping over someone or running through them. There’s also no way to anticipate where you’re going to get hit from or how serious it’s going to be. There’s no check list on what you’re going to sustain, so the recovery plan is constantly changing. It’s almost a job requirement to know the entire anatomy of the body—the muscles, joints, tendons, and tissue. You have to become a student of your own physical self. I’ve gotten a lot of enjoyment and satisfaction from doing that work and learning every day. I wouldn’t call myself an expert just yet, but I’ve really started to zone in on what works for me and what doesn’t.
There are a lot of great highlight reels from your career on the Internet. Do you have one you’re particularly proud of?
There are obviously a few I’m proud of. The one people bring up the most was during a game we played against Jacksonville. Everyone says I jumped over a guy. I started to and then kind of flipped over a defensive player. I think the fact that it was the first drive of the game, and an exciting drive from the beginning, made it one that people like to focus on. For me it’s not just about the highlights though, it’s also about those two- or three-yard runs that get us that much closer to scoring, especially when it looks like you’re going to end up in the backfield or with nothing. The big plays come, but only when you’re putting in that consistent effort throughout. That’s when you get those opportunities that you can seize. And it also comes down to those plays nobody sees at all, like a pass protection pick up where I’m able to afford our quarterback a few more moments to get the ball where it needs to go.
You’ve set a lot of franchise and league records. Do any of those stand out to you as accomplishments?
I don’t care what any players says. Everyone knows their stats. Getting that 1,000-1,000 accomplishment, with 1,000 yards rushing and 1,000 yards receiving was a big one for me. Joining a very small group of players that included Marshall Faulk and Roger Craig was pretty special. I idolized those guys coming up. But football is the biggest team sport in the world, and when it comes to stats no accomplishment is because of just one person. There are a lot great teammates, coaches, and staff that go into achieving something like that. So it’s important that I share all of those victories with the team.
What’s your training look like off the field these days?
I’ve really fallen in love with the weight room, the track, and all kinds of training methods. Growing up, I played three or more sports at any time including football, basketball, baseball, and track, so I learned early on the importance of diversifying your training. I’m lucky that I have great people around me. I’ve worked with a lot of great coaches over the years, including my high school track coach, Brian Kula, who’s been great to grow with. I’ve spent a lot of time with him. I have about five or six guys I work with when it comes to body work. I like working with different people all the time, because it takes me out of any comfort zone and challenges me to train on new things. I want to continue to learn and grow, testing out new elements with people like Willie Gault and Olympians like Gil Roberts. I find it pretty simple. Do I want to get faster? Well I should be training with people who are faster than me. Do I want to lift bigger? I need to be lifting with people who lift more than me.
Anything unexpected?
I keep my running isolated to the track or the field. That’s where I need to be comfortable for my sport. I’ll work a little gymnastics into my routine just to address that full body movement. I want to be strong at all angles and be able to get into different positions. I also do that through Pilates. I’ve been enjoying training in the pool as well. I love it because I’m learning and working out in a new way that also makes recovery easier. I just started working with Laird Hamilton. Laird and his wife, Gabby, are some of the best people I’ve ever met in my life. Being able to learn from someone like him and listen to a person that has had that kind of life experience is such a gift. That’s another example of getting to be around people who are the best at what they do. And when I go over there to train in the pool, they kick my ass every single time.
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There’s no doubt when the weather turns colder as we settle into winter, stouts take center stage. And while we enjoy all its iterations: standard stout, imperial stout, and robust barrel-aged stouts, we think this malty, chocolate-filled beer’s close cousin deserves a little respect as well. Of course, we’re talking about the oft-overlooked porter. And the best porters, oh buddy, they’ll have you rethinking your seasonal bevvie of choice.
For those uninitiated, the porter style had its genesis in England like many other iconic beer styles. It first appeared in the 1700s and is (you guessed it) named after porters—individuals tasked with transporting luggage.
A confusing origin story
“Stout is the direct descendant of porter. In the 1700s, it was common to use the word ‘stout’ to refer to a bolder, higher-alcohol version of any beer style, much in the same way we use the word ‘imperial’ today,” says Zach Fowle, advanced cicerone and head of marketing for Arizona Wilderness Brewing Co. in Phoenix, AZ. “Porter was the most popular beer of the day, and over time, “stout porter” became a popular variant. But by the late 1800s, demand for regular porters evaporated, and stout porter shortened simply to stout.”
But more has changed between the 1800s and today than just our penchant for wearing top hats. “Today, most brewers seem to market beers as either stout or porter based on vibes, rather than on any notable stylistic differences,” he says.
Specifically, porters are known for their dark, almost pitch-black color and rich, sweet flavor profile. If you were to drink a porter and a stout side by side, you might even have difficulty discerning the differences between the two.
Stout versus porter is an enduring topic of discussion in the brewing industry. “While there’s no debating the porter came first—and stout used to be called stout porter, so it was a stronger version of a porter—the lines have become very blurred over the years,” says Rob Lightner, co-founder of East Brother Brewing in Richmond, CA.
“I would venture that even among professionals, a blind taste test would often yield inconclusive results,” says Lightner.
The difference between porters and stouts
Porters tend to be on the milder, more chocolatey end of the spectrum, Lightner says, whereas stouts are typically a little stronger and more roasty. Of course, this isn’t a hard and fast rule
Fowle agrees, “Porters tend to be fruitier, sweeter, and less bitter than stouts, with cocoa and caramel flavors in balance with dark malt bitterness. And stouts are usually hoppier, drier, maltier, and more coffee-forward—and may even have a touch of acidity.”
Whether or not they fit neatly into boxes, one thing’s for sure: both make for incredible cold-weather brews.
“As the nights grow longer, drinking a light, summery beer just doesn’t seem right,” says Fowle. “Porter is the perfect style for the transition to winter: warming and toasty yet not too heavy, with flavors of coffee, chocolate, and pie crust that correspond with autumn weather and holidays.”
It’s the perfect time to broaden your repretoire. Sweet, robust, warming, and well-suited to the season, here are the best porters to drink now.
1. Deschutes Black Butte Porter
There are few porters more well-respected than Deschutes’ iconic Black Butte Porter. It’s brewed with Cascade and Tettnang hops as well as 2-row, Chocolate, Crystal, and Carapils malts as well as wheat. This 5.5% ABV year-round offering is great for cold-weather drinking because of its mix of roasted malts, coffee, and chocolate. It’s a robust, subtly sweet beer perfect for imbibing on a crisp fall night.
[$10.99 for a six-pack; deschutesbrewery.com]
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Fitness
Best Time-Under-Tension Workout for Total-Body Strength
Published
2 years agoon
9 November 2022By
Terry Power
The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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Fitness
The Best Jump Ropes for a Killer Cardio Workout
Published
2 years agoon
9 November 2022By
Terry Power
If you haven’t picked up a jump rope since elementary school, you’re missing out on a fantastic cardio workout. Not only will you burn a ton of calories in a short amount of time—200 to 300 calories in 15 minutes—but jump ropes can also improve your coordination and agility. Better yet, jumping rope doesn’t require much space, so it’s easy to do at home, and it’s often more mentally stimulating than jogging or swimming.
Choosing a Jump Rope
When deciding which jump rope is best for you, it’s important to determine what your goals are. While lightweight speed ropes are popular for cardio-focused training, weighted or drag ropes will be best for those focused on strength training.
No matter what your training goals are, we’ve got you covered with this roundup of 10 jump ropes from top brands including Crossrope, TRX, Rogue, and more.
The Best Jump Ropes of 2022
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