Aaron Donald’s Workout: The All-Star Defensive Tackle’s Routine



Within the Nationwide Soccer League, few names carry as a lot weight as Aaron Donald’s. Well known as one of the dominant defensive gamers in historical past, Donald’s success on the sector is not any accident. Behind his efficiency lies a disciplined and rigorous method to coaching and diet. 

On this article, we delve into the vital elements of Aaron Donald’s routine, breaking down the coaching and dietary decisions that contribute to his success. Donald’s program is a blueprint for what it takes to be the perfect. Whether or not you might be an up-and-coming soccer participant or need to seem like one, this can be a glimpse into the dedication and dedication required.

Desk of Contents:

  • Aaron Donald’s Exercise Routine
  • Who’s Aaron Donald?
  • Aaron Donald’s Weight-reduction plan Plan
  • How You Can Prepare and Eat Like Aaron Donald
  • Aaron Donald FAQs
  • The Aaron Donald Exercise Routine and Weight-reduction plan Plan Key Takeaways

Aaron Donald’s Exercise Routine

Here’s a typical week of offseason exercises for Aaron Donald.

Monday: Ab Exercise 

  • Medication Ball Crunch: 5 units x 20 reps
  • Bicycle Crunch: 4 units x 20 reps per aspect
  • Toe Touches: 4 units x 20 reps
  • Aspect Plank: 3 units x 60 seconds per aspect
  • Heel Faucets: 4 units x 20 reps
  • Plank: 3 units x 60 seconds 

Aaron begins his week off unconventionally with an ab exercise. I say unconventionally as a result of most individuals begin the week with an even bigger muscle group just like the chest, again, or legs. Nevertheless, there is likely to be a technique to his insanity. Since most NFL video games are on Sundays, it is smart for Monday to be a better exercise.

In fact, he would not want to keep up that schedule within the offseason, however for consistency’s sake, he would possibly select to. One other chance is that he takes his ab work very significantly and desires to prioritize it originally of the week. Both approach, this exercise can have your core on hearth. 

Tuesday: Decrease Physique Exercise 

  • Squats: 4 units x 12 reps
  • Deadlift: 3 units x 10 reps
  • Burpees: 3 units x 10 reps
  • Lunges: 4 units x 20 reps
  • Calf Increase: 3 units x 10 reps

The second exercise of the week is arguably essentially the most difficult. It is solely 5 workouts, however squats and deadlifts again to again is as exhausting because it will get. Particularly with the quantity of weight Donald throws round. this exercise as a complete, it is a typical lower-body exercise hitting the quads, hamstrings, and calves. 

Wednesday: Pace and Agility Coaching

  • Quick Sprints: 3 units x 10 meters
  • Lengthy Sprints: 3 units x 24 meters
  • Agility Suicide Sprints: 3 units x varied distances 
  • Agility Ladder: 3 rounds 
  • Burpees: 3 units x 10 reps 

Everybody admires the work NFL gamers put within the weight room. Nevertheless, it is their work on the sector that’s most essential. And I am not simply speaking about enjoying soccer. Soccer is a sport that’s as a lot (or extra) about velocity and agility as it’s about power. As a defensive deal with, Donald’s capacity to blast off the ball and be agile sufficient to evade blockers is certainly one of his strengths. Search “agility coaching Aaron Donald” for a ton of video examples. Right here is an instance:

Thursday: Cardio 

  • 45-60 minutes of low to moderate-intensity cardio. He likes to combine it up and use varied cardio workouts, together with treadmills, bikes, ellipticals, and so on.

The power to be at your greatest within the fourth quarter in a good recreation separates elite gamers from the remainder of the pack. Aaron ensures his cardiovascular system is up for the duty by devoting a complete coaching day to cardio.

Friday: Higher Physique Exercise 

  • Toes Up Bench Presses: 5 units x 6-8 reps 
  • Dumbbell Incline Press: 3 units x 10-12 reps
  • Dumbbell Shrugs: 3 units x 10-12 reps
  • Zottman Curls: 3 units x 8-10 reps
  • Cable Triceps Pressdown: 3 units x 15-20 reps
  • Lat Pulldown: 3 units x 10-12 reps
  • Fats Bar Curls: 3 units x 8-10 reps
  • Chin-ups: 3 units x failure
  • Rear Dumbbell Flys: 3 units x 10-12 reps

Ab Circuit: 

  • Ab Wheel: 3 units x 10-12 reps
  • Stir The Pot on an Train Ball: 3 units x 10-12 reps in every path
  • Medication Ball Russian Twists: 3 units x 15-20 reps per aspect

Aaron Donald is understood for having a jacked higher physique. You do not get a giant chest, a large again, and monster traps with out some critical upper-body coaching. Aaron’s Friday higher physique coaching session is an old-school iron sesh full of heavy weights and excessive quantity.

Saturday: Full Physique Exercise  

  • Field Squat: 4 units x 10 reps
  • Cut up Squat: 4 units x 10 reps
  • Dumbbell Aspect Bend: 3 units x 15 reps
  • Sit Ups: 3 units x 15 reps
  • Dumbbell Row: 3 units x 15 reps
  • Dumbbell Lateral Increase: 3 units x 15 reps
  • Rope Kettlebell Curl: 3 units x 15 reps
  • Reverse Lunge: 4 units x 10 reps
  • Plank: 4 units x 60 seconds
  • Weighted Sit Ups: 3 units x 15 reps

Within the final exercise of the week, Aaron does a full-body power coaching session consisting of just a little little bit of the whole lot. This exercise is ten workouts with excessive reps and excessive quantity. Good luck shifting across the subsequent day should you give this one a go.

Sunday: Relaxation Day

Aaron Donald takes one relaxation day per week. Even the toughest employee within the Nationwide Soccer League wants restoration time.

workout aaron donald

Who’s Aaron Donald?

Born on Could 23, 1991, in Pittsburgh, Pennsylvania, Aaron Charles Donald rose to fame enjoying faculty soccer on the College of Pittsburgh. After 4 productive years at Pitt, he entered the NFL in 2014. He was drafted by the St. Louis Rams (now the Los Angeles Rams) because the thirteenth general decide within the first spherical.

Donald rapidly made a reputation for himself together with his unmatched agility, power, and relentless pursuit of quarterbacks. He has earned quite a few accolades all through his profession, together with a number of NFL Defensive Participant of the Yr and All-Professional awards, solidifying his standing as one of many league’s premier defensive gamers. With a formidable mixture of velocity and energy, Aaron Donald has turn out to be a family identify, leaving an indelible mark on soccer.

aaron donald ab workout

Aaron Donald’s Weight-reduction plan Plan

Here’s what a typical day of consuming seems like for Donald. The dietician for the Los Angeles Rams helps him together with his weight-reduction plan, and he additionally has a private chef cook dinner his meals.

Breakfast: Breakfast Tacos

  • 10oz Spicy Turkey Sausage
  • 4 Eggs
  • Chopped onion and bell pepper
  • Six complete wheat tortillas
  • 1oz cheddar cheese 

Lunch: Baked Hen

  • 8-10oz Baked Hen Thighs or a lean fish
  • 2-3 cups of rice
  • Veggies

Snack: Protein Smoothie 

  • Two scoops of protein powder
  • 1-2 giant Bananas
  • 2 cups of milk

Throughout Coaching and Observe 

Dinner: “Dancing Meatballs” 

  • 6oz Floor Turkey
  • 6oz Floor Beef
  • 2 Eggs
  • Chopped Onions and Peppers
  • 1 cup Floor Croutons
  • Seasoning 
  • 1 cup Tomato Sauce 
  • Two servings Pasta
  • 1oz Mozzarella Cheese 

Every day Vitamin Breakdown: 245g of protein, 616g of carbohydrates, 164g of fats, and 4920 energy 

Complement Stack

Dietary supplements play an integral function in fueling elite athletes. It is difficult for a extremely lively 285-pound man to devour sufficient protein, electrolytes, and micronutrients that he wants. After exploring a number of model offers through the years, in 2019, Aaron partnered with Prepared Vitamin, a complement firm from his hometown of Pittsburgh, Pa. Prepared Vitamin affords a mixture of protein powder, sports activities drinks, and wholesome snacks. Listed below are the dietary supplements Aaron makes use of.

1. Protein Powder

Protein powder is a fast and straightforward approach to make sure you devour sufficient protein. Aaron usually has at the least one protein drink per day.

We have put collectively an inventory of the Best Protein Powders on the market at the moment.

2. Electrolyte Drinks

Electrolyte drinks assist athletes replenish important minerals misplaced by way of sweat throughout intense exercise, stopping dehydration and supporting optimum muscle perform, power ranges, and general efficiency. Aaron drinks electrolytes throughout exercises and practices.

When you assume Gatorade is the end-all be-all of electrolyte drinks, assume once more. Try the Best Electrolyte Supplements.

3. Multivitamins 

Multivitamin dietary supplements present a handy approach to make sure you get all of the important nutritional vitamins and minerals for general well being, power metabolism, and immune perform. A well-formulated multivitamin is a dietary insurance coverage coverage.

You see can discover our favourite Multivitamins For Men here.

4. Vitamin D

Supplementing with vitamin D is helpful because it helps help bone well being, immune perform, and general well-being, notably in people with restricted solar publicity or these liable to deficiency. Take 2,000 IUs every day.

Seeking to ensure you are getting sufficient Vitamin D? Vitamin D Supplements can fill the hole you is likely to be missing.

aaron donald workout routine

How You Can Prepare and Eat Like Aaron Donald

Coaching and consuming like Aaron Donald would not assure you turn out to be a future Corridor of Fame defensive deal with for the Los Angeles Rams, however these three suggestions can 100% allow you to enhance your health. 

1. Prioritize Ab Coaching 

For many of us, ab coaching is an afterthought, if we do it in any respect. It is the few workouts we throw in on the finish of a exercise that act as extra of a cool-down than the rest. Aaron Donald does core work just a little otherwise.

He begins his week with an entire exercise devoted to abs and sprinkles extra direct ab coaching into Friday and Saturday’s exercises. To emulate Aaron Donald’s exercises, you should prioritize your abs. Prepare them two to 3 instances per week, beginning your exercise with abs at the least as soon as. 

2. Have a Blue Collar Mindset 

Aaron is the son of blue-collar employees in Pittsburgh, and he has introduced that mindset into his coaching. All of us prefer to give attention to the little particulars of a exercise. We fret over choosing the right workouts, coaching cut up, and quantity to create an optimum program.

There may be nothing fallacious with this. I do it, too. Nevertheless, not even the perfect program on the planet will take our execution out of the equation. The one approach to make sure you maximize your progress is by giving most effort. 

3. Do not Be Afraid of Consuming Fats 

You could be stunned that Aaron consumes over 160g of fats every day. It isn’t an accident that fats makes up 30% of his energy. Consuming fats is important as it’s a essential power supply, aids in absorbing fat-soluble nutritional vitamins, helps mind perform, and optimizes testosterone manufacturing.

A part of consuming like Aaron Donald is together with some higher-fat protein sources in your weight-reduction plan, together with eggs, turkey sausage, hen thighs, and pink meat.

Aaron Donald FAQs

Listed below are a number of solutions to widespread questions on Aaron Donald and his exercise program.

How is Aaron Donald so lean?

Aaron maintains a lean physique because of genetics and excessive power output. He trains and practices soccer 5 – 6 days per week year-round. 

What’s Aaron Donald’s max squat?

It is reported that Aaron Donald can squat 800lbs and bench press 500lbs. 

Who educated Aaron Donald?

Aaron Donald’s first “private coach” was his father. They used to coach collectively within the basement health club of their household residence. His father taught him many life classes within the health club. It seems they have been each lower from the identical intense material.

What’s Aaron Donald’s 40?

On the NFL Mix, Aaron ran a 4.68 40-yard sprint. 

The Aaron Donald Exercise Routine and Weight-reduction plan Plan Key Takeaways

It takes so much to face out in a sport comprised of the perfect athletes on the planet. Superior genetics would possibly get you to the dance, nevertheless it takes greater than that to succeed as soon as you might be there. For Aaron Donald, it is about greater than success; it is about legacy.

The excellent news is that changing into nice is a call. And it is a resolution all of us are able to making daily. Aaron made that call way back and has continued to make it all through his NFL profession. The coaching, the weight-reduction plan, the restoration, and the self-discipline all play a task.

Now it is our flip. Aaron Donald’s exercise routine is a template for what greatness seems like. Though he makes use of it to get higher at chasing quarterbacks, we are able to use it to pursue our personal objectives.

(All picture credit score to Aaron Donald’s Instagram)


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