Despite some serious uncertainty, the NFL season is still on track despite COVID-19—and 49ers tight end George Kittle hasn’t been resting on his laurels. In fact, the two-time All-Pro player is putting in some of the biggest workouts of his life in the garage gym of his home in Nashville, TN, programmed by strength coach Josh Cuthbert. The motivation? Seizing the Lombardi trophy and bringing it back to Levi’s Stadium.
“There’s a lot of success from last season to celebrate,” Kittle told Mens Journal. “Coming together as a team, winning all of those close games, and taking home the NFC Championship. I wouldn’t trade those accomplishments for the world. But do I want to win a Super Bowl? Of course. That’s my dream. So no matter the situation, I’m going to try to outwork everyone in the weightroom and on the field.”
COVID-19-Inspired Home Workouts Could Decimate the Gym IndustryIn order to make sure he didn’t miss a beat, Kittle immediately jumped online as training facilities started to close, outfitting his garage with everything from a full set of kettlebells to a stair climber from GymSource. The setup has allowed him to complete Cuthbert’s off-season program as it was written pre-pandemic. He also made sure he was taking his recovery just as seriously.
How George Kittle Recovers From At-home Workouts
Being a professional athlete for one of the best teams in the league, Kittle has enough recovery devices to rival a physical therapy clinic. Back in San Francisco, training days start with an hour of active mobility, getting the body prepped for a walloping. Following intense sessions at home, Kittle will use a Hyperice Hypervolt percussion massage tool and NormaTec recovery sleeves on his arms and legs.
Kittle does regular yoga sessions with his sister, Emma, who’s an instructor, making sure to keep his body both strong and limber. He’s also a big believer that mindset is a huge part of winning, so he works with his father, a former college coach, on visualization. The impact of their work together has inspired them to create their own coaching company Thunderbird Performance. Kittle’s wellness is a family affair, and the benefits are evident.
Donnie Yen on His Top Training Secrets and the Legendary Physiques Who Inspired His TransformationHow George Kittle Trains in the Off Season
Kittle has a background of heavy strength training, which comes with the territory as a tight end. That meant Cuthbert didn’t really need to work on foundational lifts with Kittle. It was more about taking that existing power and giving it a more defined purpose. So the eight- to 10-week program he created is based on making him stronger unilaterally, targeting each limb to strengthen weaknesses and imbalances. The workout that follows is a taste of that program.
The Workout George Kittle Uses to Build Unilateral Strength and Power
Directions: Kick off the workout with a 5-10 minute ride on an assault bike (you can sub in a traditional stationary bike or jog outside). Next, perform two rounds of the dynamic warmup (described below) taking little to no rest between moves.
For the main workout, perform the first two exercises as straight sets, completing all reps and sets before moving on to the next exercise. Perform the remaining exercises as supersets, completing the pair consecutively with little to no rest in between (but taking a breather for prescribed rest between rounds).
The Finisher: Cap off the workout with another 5-10 minute effort on the assault bike (again, you can sub in a stationary bike or hit the pavement outside).
Super-High-Intensity Workouts to Get Fit in 5 Minutes or Less
A. Worlds Greatest Stretch x 5 reps each side
1. Step forward with your left leg, and lower your body into a lunge, to start. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor, not touching.
2. Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.
3. Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin. Repeat for the right leg. That’s 1 rep.
B. Single-leg Glute Bridge x 10 reps each side
1. Lie on your back with your hands by your sides, knees bent, and feet flat on the floor directly under your knees, to start.
2. Engage your abs and glutes as you drive through your heels to raise your hips up to create a straight line from knees to shoulders. Slowly raise and extend one leg while keeping your pelvis level.
3. Pause briefly, then return to the starting position with knees bent. That's 1 rep. Complete all reps on one side, then repeat on the opposite leg.
C. 2-Way Leg Swings x 10 reps each side
1. Stand tall with feet hip-width apart and hands on your hips (or gripping the back of a chair with one hand for balance), to start.
2. Extend one leg straight off the ground. Swing it forward then backward in a controlled, pendulum-like fashion. That's 1 rep. Complete all reps on one side, then repeat on the opposite leg.
D. Sumo Squat to Touchdown x 10 reps each side
1. Stand with feet wider than shoulder-width apart, toes pointed out, to start. Lower your body until your thighs are parallel to the floor.
2. Keep your chest lifted and eyes forward. Don’t lean forward or let your knees come out over your toes. Reach your left hand to the floor, then return to starting position. Repeat with the other arm. That’s 1 rep.
Jose Mandojana
4 sets x 5 reps (45 seconds rest)
Stand with feet shoulder-width apart, knees slightly bent, hands holding a medicine ball at chest level, to start. Inhale and rise up on your toes as you extend your arms overhead. Exhale as you throw the ball down into the ground with as much force as possible. If possible, catch the ball as it bounces off the floor. If there's no bounce at all, keep your abs engaged and pick the ball off the floor. Return to starting position. That’s 1 rep. Repeat.
5 sets x 5 reps (60 seconds rest)
Stand with feet shoulder-width apart and arms extended by your sides, to start. Keeping your torso upright, inhale as you squat down until your thighs are parallel to the ground, raising your arms horizontally in front of you. Exhale as you drive through your feet and jump as high as possible, throwing your arms down for momentum. Land softly to absorb the impact, then return to starting position. That’s 1 rep. Repeat.
4 sets x 8 reps (no rest)
Stand with feet hip-width apart and arms extended by your sides, to start. Take a big step back with your left leg, then lower down into a reverse lunge, bending both knees to 90 degrees. Push through your front foot to return to standing, but instead of stopping at the starting position, drive your knee up in front of your midline until it's even with your hip. Return to the starting position and repeat on the opposite leg. That’s 1 rep. Repeat. *Go right into side plank with bottoms-up kettlebell hold after 8 reps*
Note: To intensify the challenge, add weight (pictured). Hold a kettlebell or dumbbell in the arm that's opposite the working leg to create a counterbalance.
Jonathon Kamboulis
4 sets x 30-second hold (90 seconds rest)
Note: Picture illustrates side plank without weight
Begin in a side plank position with left elbow directly underneath left shoulder, legs extended straight, and feet stacked, to start. Hold a kettlebell in your right hand in the bottom-up position (grasp the handle). Fully extend your right arm so the kettlebell is pointing toward the ceiling. Push through your forearm to lift your body off the floor and hold the plank while maintaining neutral alignment of the spine. Engage your core and glutes to prevent any swaying and rotation of the torso. Focus on keeping your body and top arm still throughout. Hold for 30 seconds, then repeat on the other side. That's 1 rep. Repeat. *After 30-second hold on both sides, rest 90 seconds, then go back to reverse lunge to knee drive*
James Michelfelder
3 sets x 10 reps (no rest)
3 sets x 50 meters (60 seconds rest)
Stand with feet shoulder-width apart, holding two kettlebells at your sides to start. Clean the kettlebells to your shoulders, then press them directly overhead and lock out your elbows. Keeping your core tight and shoulders down and away from your ears, walk 50 meters, maintaining an even pace. Repeat. *After 50 meters, rest for 60 seconds, then go back to single-leg glute bridge*
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