A.J. Brown, the Philadelphia Eagles' explosive wide receiver, is known for his dedication to the game, both on and off the field. His relentless pursuit of excellence encompasses rigorous training, strict dietary habits, and a commitment to mental fortitude. This comprehensive approach has propelled him to become one of the most dominant players in the NFL.
Offseason Training: Hitting the Ground Running
Following the Eagles' disappointing end to the 2023 season, A.J. Brown wasted no time in preparing for the next climb. Despite being sidelined with a Grade 2 MCL sprain in his right knee, Brown arrived at the Florida Atlantic University training facility in late January, eager to begin his offseason program.
"He was pissed off about not being able to play in that playoff game and not finishing the season out with his teammates," said Brown's longtime trainer and head strength and conditioning coach at FAU, Joey Guarascio. "He wanted to hit the ground running. He said, 'I want to be in the best shape of my life.'"
Brown's early arrival demonstrated his commitment to improvement and his desire to overcome the disappointment of the previous season.
Knee Rehabilitation and Strength Building
The initial focus of Brown's offseason training was to rehabilitate his injured knee. Guarascio noted that Brown was about 75-80% healthy upon arrival and that there was some "stability stuff" that needed to be worked on. The training regimen focused on building up strength in and around the right knee and gradually advancing his change-of-direction progressions.
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"We didn't rush him knowing that we had time," Guarascio said. "Before you knew it, probably two to three weeks in, he wasn't even thinking about his knee. It was an afterthought."
With the injury behind him, Brown was able to ramp up his training intensity.
Maintaining Peak Performance
While the injury rehabilitation was crucial, Brown's training regimen largely remained consistent with previous years. After all, Brown eclipsed 1,400 receiving yards for the second straight season in '23 and was one of the most dominant players in football. He actually got faster in Year 5 of his NFL career, topping out at speeds north of 23 miles per hour thanks partly to a regimen that includes acceleration drills, sled pulls and chain pulls. He hit those numbers once again this offseason.
His workout routine included acceleration drills, sled pulls, and chain pulls, all designed to enhance his speed and explosiveness. In addition to these drills, Brown also utilizes the Run Rocket, a device that helps him improve his sprinting technique and power.
Brown also incorporates hurdles into his training to promote natural running form and ensure proper heel-to-buttock movement. On conditioning days, he performs 20-30 repetitions of 110-yard sprints in under 12 seconds, with 30-second rest intervals. He also includes half dashes (8 seconds), sideline-to-sideline sprints (16 seconds), and a 1-2-3-4 drill (43 seconds) to challenge his mental and physical endurance.
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Strength Training and Explosiveness
Brown's weight room routine focuses on building mobility and explosiveness. He begins each day with ankle, knee, and hip mobility exercises. While he acknowledges a natural ability to gain weight easily when lifting heavy, he carefully manages his weight training to maintain optimal performance.
He typically lifts heavy weights once a week, focusing on basic exercises. For example, one workout included five sets of five repetitions of jumping with 40-pound dumbbells, box step-ups with 65-70 pound dumbbells, RDLs (Romanian deadlifts), and Nordic curls. He limits upper body exercises to 50 pounds.
Brown also prioritizes core strength, incorporating various abdominal exercises such as roll-outs and crunches. He credits max pushups at the end of workouts for his strength. However, he now focuses on flexibility and mobility to prolong his career.
Catching Drills
Brown incorporates a unique catching drill into his routine: catching 500 tennis balls a day using a machine he acquired from Amazon. He believes that tracking tennis balls improves his ability to catch footballs, similar to how hitting small balls in baseball enhances a player's ability to hit regular baseballs.
Favorite Exercises
Two of Brown's favorite exercises are trap bar jumps and plyometrics. Trap bar jumps help him develop explosiveness off the line, while plyometrics improve his ability to stop quickly, plant his foot, and change direction-essential skills for a wide receiver. He also uses resistance bands during squats and lunges to simulate the challenges of being grabbed and pulled by defenders during games.
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Training at the "Most Dangerous Gym in the World"
After winning Super Bowl LIX, Brown sought to push himself even further by training at Diamond Gym, known as the "most dangerous gym in the world." He worked out with fitness YouTuber Haddy Abdel, who described Brown as being highly motivated and determined to avoid complacency. Brown reportedly concluded his workout with a 600-pound deadlift, drawing on his childhood struggles and his son for motivation.
Nutritional Discipline: Honing the Diet
One of the most significant changes in Brown's offseason preparation was his increased focus on nutrition. Guarascio noted that Brown worked closely with a dietician and fully committed to a disciplined eating plan.
"He did a really good job this year of honing into the nutritional side of it. His dietician did a great job with him and he really bought into it," Guarascio said. "We saw a huge drop in his body fat percentage -- we saw like a 2% drop in just a few weeks because he was so dialed in nutritionally. He was so disciplined on the weekends. Our running joke is he stays away from cake and chips -- those are like his vices."
This commitment to nutrition resulted in a leaner, more defined physique. Brown weighed in around 225 pounds with a body-fat percentage in the mid-7s.
Avoiding Fast Food
Following a bout of food poisoning from a local Chipotle restaurant, Brown vowed to abstain from fast food indefinitely. He now prefers to eat at five-star restaurants or cook at home, focusing on bland, easily digestible foods like mashed potatoes, rice, and bread.
Off-Season Diet Plan
Brown's off-season diet plan includes:
- Omelets with sliced bacon and sausages
- Fish fillet with dark meat slices
- Dark meat slices with chicken thighs
Fruit and Vegetable Preferences
Brown has expressed strong opinions on various fruits and vegetables, sparking debate among fans. While he enjoys watermelon, pineapple, strawberries, grapes, raspberries, and blackberries, he is not a fan of grapefruit. He also praised spinach, corn and green beans, and stated that people sleep on cauliflower.
Mental Fortitude: Training the Mind
A.J. Brown recognizes the importance of mental preparation in achieving peak performance. He incorporates reading, visualization, and mindfulness techniques into his daily routine.
Reading and Inspiration
Brown is an avid reader, often seen with books on the sidelines during games. He is a fan of Jim Murphy's Inner Excellence and Tim Grover's Relentless, which have influenced his approach to training and competition. He has even adopted the "relentless discipline" mentality, which he has tattooed on his leg and shin.
Visualization and Focus
Brown uses visualization techniques to prepare for games. He uses the Apple Vision Pro to simulate a tranquil environment, such as a lake with mountains, where he can visualize himself making plays and mentally rehearse the call sheet. He also practices focusing on a specific object in the stadium to block out distractions and maintain concentration.
Overcoming Adversity
Brown emphasizes the importance of getting over mistakes and focusing on the present moment. He believes that dwelling on past failures or successes is detrimental to performance. He encourages himself to give maximum effort on each play and to learn from any shortcomings.
Daily Routine
Brown starts his day by reading the Bible, writing down his goals, and creating a to-do list. He revisits his to-do list at the end of the day to assess his progress and identify areas for improvement. He strives for perfection in his daily tasks, recognizing the cumulative effect of consistent discipline.
Recovery
Brown prioritizes recovery, utilizing steam rooms and cold tubs to aid muscle recovery and reduce inflammation. During the season, he starts his day with a cold tub session to prepare his body for the demands of practice and games.
Leadership and Work Ethic
A.J. Brown's commitment to excellence extends beyond his personal training and preparation. He is a respected leader on the Eagles, known for his work ethic and his ability to inspire his teammates.
"A.J. became a captain for us last year because he has a great work ethic, and he knows how to lead," said Coach Nick Sirianni. "He just works his butt off. He wants to be great. He has his sights on being great. He's been great, and he wants to continue to do it year after year and this year."
Receiver DeVonta Smith echoed Sirianni's sentiments, stating, "He's the same guy -- a guy that comes in, he's going to work, he's going to demand everybody to work and play to the standard he's working at."
Brown's leadership and dedication have earned him the respect of his teammates and coaches, solidifying his role as a key contributor to the Eagles' success.