Jalen Hurts, the Philadelphia Eagles’ star quarterback, is known for his exceptional strength and durability. While many associate leg strength with squats, Hurts’s training routine surprisingly minimizes this exercise. Instead, he focuses on a unique blend of functional movements and targeted exercises that enhance his on-field performance and longevity.
The Philosophy Behind the Training
Taylor Kelly, who collaborates with Hurts during the offseason, emphasizes a training philosophy centered around on-field readiness rather than solely pursuing weight room numbers. The primary objective is to ensure Hurts remains durable and agile, allowing him to withstand the rigors of an NFL season. This approach prioritizes movements that translate directly to the demands of his position, focusing on injury prevention and sustained performance.
Core Stability and Scapular Strength
Planking Variations
A cornerstone of Hurts’s warm-up is the plank. A four-minute plank helps build core strength and shoulder stability, essential for a quarterback who needs to maintain balance and posture under pressure. Kelly emphasizes that consistent planking is crucial, stating, “If you can’t do that, we’ve gotta build that.”
Scapular Push-Ups
Hurts also incorporates scapular push-ups, which involve squeezing and spreading the shoulder blades while in a push-up position. This exercise enhances shoulder blade control, vital for quarterbacks to achieve full extension during their release point.
Upper Body Strength: A Shoulder-Friendly Approach
Dumbbell Presses Over Barbell
Instead of traditional barbell bench presses, Hurts opts for dumbbell presses. Dumbbell presses are considered more shoulder-friendly, allowing for a greater range of motion and reduced strain.
Limited Range of Motion
During dumbbell presses, Hurts limits his range of motion, stopping when his upper arms are parallel to the floor. This modification prevents overextension and protects his shoulders, aligning with the specific range of motion required for throwing. As Kelly explains, “As a quarterback, we’re never finding ourselves having to go beyond 90 degrees.”
Core and Spinal Health
Medicine Ball Throws
To safeguard his lower back from injuries and soreness, Hurts regularly performs medicine ball throws from various angles. These throws involve hugging a light medicine ball close to his chest, which encourages spinal rounding and vertebral separation. This exercise is often performed in an athletic stance, throwing the ball to the left or right, promoting core stability and rotational power.
The Minimalist Squat Approach
Prioritizing Functional Movement
While Hurts has demonstrated impressive squatting strength in the past, his current routine emphasizes functional movements over heavy squats. This shift ensures his training directly supports his on-field actions.
Sample Workout Routine
While the exact details of Jalen Hurt’s current workout routine are not available, a sample workout incorporating the principles above may look like this:
Warm-Up
- Four-Minute Plank
- 3 sets of 10 Scapular Push-Ups
Strength Training
- Dumbbell Bench Press: 3 sets of 8-12 reps (limited range of motion)
- Medicine Ball Throws: 2-3 sets of 8-10 reps (various angles)
- Dumbbell Rows: 3 sets of 8-12 reps
- Pull-Ups: 3 sets to failure
Conditioning
- Agility Drills
- Sprint Intervals
Powerlifting Roots
High School Powerlifter
Jalen Hurts has a background in powerlifting, which he began in high school. At 15, he was already squatting 500 pounds, bench pressing 260 pounds, and deadlifting 500 pounds. By 16, his total had increased to 1,430 pounds, including a 570-pound squat, a 275-pound bench press, and a 585-pound deadlift.
College Strength
Hurts maintained his strength into his college career at Alabama and Oklahoma. Videos surfaced of him squatting 600 pounds. In 2021, another video showed him deadlifting 620 pounds.
Benefits of Strength
Hurts’s strength allows him to break tackles, gain extra yards, and remain stable in the pocket under pressure. His lower-body strength contributes to his ability to rush and throw effectively.
Additional Elements of Jalen Hurts’ Training
Film Study
Hurts spends time reviewing game footage of previous opponents to identify weaknesses and strategize for upcoming matches.
Practice Drills
He engages in throwing motion exercises to improve accuracy, power, and touch. He also utilizes football resistance bands and throwing drills with teammates to simulate game conditions.
Early Morning Routine
Hurts starts his day early, around 6:00 a.m., focusing on relaxation and adequate sleep. He eats a healthy breakfast that includes complex carbohydrates, lean protein, and fresh fruits and vegetables.
Off-Field Activities
Hurts enjoys playing video games, traveling, and staying up-to-date with fashion trends. He also values community involvement and engages in activities like hiking and cycling.
Conclusion
Jalen Hurts’s training regimen reflects a modern approach to athletic development, prioritizing functional strength, durability, and targeted exercises. By minimizing traditional squats and focusing on movements that directly translate to his on-field performance, Hurts remains a dynamic and resilient quarterback, poised for sustained success in the NFL.
