Kansas City Chiefs quarterback Patrick Mahomes is known for his incredible talent and athleticism on the football field. Behind his success is a rigorous training regimen crafted by his long-time performance coach, Bobby Stroupe. Stroupe, who has worked with Mahomes since he was nine years old, has provided insights into the quarterback’s intense preparation for the Super Bowl and beyond.
A Unique Approach to Training
Stroupe’s training philosophy for Mahomes focuses on building a “bumper car” physique, emphasizing strength, agility, and durability, rather than just aesthetics. This approach is tailored to withstand the demands of Mahomes’ playing style, which involves taking hits and making quick, powerful movements.
In-Season vs. Off-Season Training
Mahomes’ training varies significantly between the in-season and off-season. During the season, the focus is on maintaining strength, mobility, and injury prevention. Workouts are typically shorter and less intense, designed to keep him fresh for game day. In contrast, the off-season is about building strength, adding muscle mass, and refining his movement skills. This involves heavier lifting and more intense conditioning sessions.
The Super Bowl Workout Routine
Leading up to the Super Bowl, Mahomes undergoes a meticulously planned training schedule with Stroupe. This includes sessions with the Chiefs’ strength and conditioning staff, plus an additional 10 to 12 hours per week with Stroupe.
Weekly Schedule
A typical week of training with Stroupe consists of three sessions:
- Day 1 (Post-Game): Focuses on mobility drills and soft-tissue work to aid recovery and prepare for more intense sessions. This includes stretching, massages, and other recovery methods like sauna, ice bath, and hot tub sessions.
- Day 2: Emphasizes explosive movements, including jumps, hops, swings, throws, and sprints. This session aims to enhance Mahomes’ agility and power. This day also incorporates a variety of medicine ball throws.
- Day 3 (Two Days Before Game): Is the shortest but most intense workout, focusing on fine-tuning his physical readiness for the game.
Pre-Super Bowl Intensification
In the week leading up to the Super Bowl, Mahomes increases his training intensity, performing some of his hardest workouts of the year. This ensures he is in peak condition before he eases off to rest for the big game.
Key Elements of Mahomes’ Training
Mahomes’ workout routine is a blend of various exercises that address the specific demands of his position.
Medicine Ball Work
Medicine ball exercises are a crucial part of Mahomes’ training. These include:
- Sit-up med ball throws: To develop core strength and throwing power.
- Granny tosses: Engage core and upper body strength.
- Shotput throws: Enhance upper body power and accuracy.
- Partner pass rainbow slams: Improving rotational power and core strength.
These exercises help Mahomes generate power from different angles, improving his throwing velocity and accuracy.
Track Work
Track work is essential for building explosiveness and agility. It incorporates:
- Single-leg broad jumps: Enhance lower body power.
- Hurdle bounds: Improve agility and coordination.
- 10-yard sprints: Boost speed and acceleration.
- Sled pushes and pulls: Improve conditioning and lower body strength.
- Lateral sled drags: Enhance lateral movement and core stability.
- Get-up sprints: Build quickness and responsiveness.
Strength Training
Mahomes’ strength training focuses on functional movements that translate to the football field. Key exercises include:
- Front foot elevated split squats: Build lower body strength and balance.
- 3-position isometric pull-ups: Develop upper body strength and stability.
- Overcoming isometric deadlifts: Improve overall strength and power.
- Cable push-pulls: Enhance core strength and rotational power.
- Weighted hip thrusts: Strengthen the glutes and hamstrings, crucial for explosive movements.
- Trap bar deadlifts and heavy rows: Focus on overall strength and injury prevention.
These exercises are designed to challenge his lower body, upper body, and core, ensuring he can withstand the physical demands of the game.
Flexibility and Mobility
Flexibility and mobility are also key components of Mahomes’ training. He incorporates deep stretching and yoga to maintain his range of motion and prevent injuries. These routines often include side bridge extensions, oblique twists, and single leg Russian deadlifts.
Nutrition and Recovery
Beyond physical workouts, nutrition and recovery play vital roles in Mahomes’ preparation. He focuses on a balanced diet with plenty of fruits, and his wife Brittany ensures he eats quality food regularly. Post-workout recovery methods include a mix of sauna, ice bath, hot tub, stretching, and massages to keep his body in optimal condition.
Mental Preparation
In addition to physical training, Mahomes also emphasizes mental preparation. He studies game films, reviews past games, and visualizes different scenarios to prepare for the mental challenges of the game. He also has pre-game rituals that help him get into the right mindset. This includes walking the field, visualizing plays, and having moments of quiet reflection before taking the field.
Game Day Routine
Mahomes has a strict pre-game routine he follows every game day. He practices every throw he might make, from varying distances and arm angles. He also ends his throwing session by playing a little defensive back. Before heading to the locker room, he will take a shot with a football, in the style of a basketball jump shot. He also has his superstitions like wearing casual clothes at home games and a suit for away games. He also makes sure he kisses his wife and daughter, Sterling, before heading onto the field. Once on the field, he takes a moment to pray at the goalposts before the coin toss.
The “Dad Bod” Debate
Recently, Mahomes’ physique has been a topic of discussion with some labeling it a “dad bod.” However, Stroupe defends his approach, noting that a certain level of body fat is beneficial for force absorption and injury prevention. He highlights that many quarterbacks in the Hall of Fame don’t have six-pack abs and that the focus should be on performance and health rather than aesthetics.
Continuous Improvement
Mahomes and Stroupe are always looking for ways to improve. They continue to adjust his training regimen to meet new challenges and goals. This includes working on specific aspects of his game like getting faster in multiple directions, strengthening pulls and deadlifts, and improving rotational power and speed. He has also incorporated unconventional training methods such as gymnastics, javelin-based workouts, and martial arts.
Off-Season Teamwork
During the off-season, Mahomes often invites his offensive teammates to his home in Texas for informal training sessions. This helps them bond and allows them to learn how he explains plays, creating a blended learning environment when they return to team meetings.
Conclusion
Patrick Mahomes’ success is a testament to his dedication, natural talent, and the meticulously crafted training program designed by Bobby Stroupe. From the rigorous workouts and detailed preparation to his game day rituals and mental focus, every element contributes to his performance on the field. His training is a continuous journey of improvement, ensuring he remains one of the top quarterbacks in the NFL.
