Reaching 15 NFL seasons is no easy task, but Andrew Whitworth has defied expectations through a combination of dedicated training, strategic diet adjustments, and a deep understanding of his body. This article explores the diet and exercise strategies that have allowed Whitworth to excel as an offensive lineman well into his late 30s.
Evolving Diet for Sustained Performance
Early in his career, Whitworth estimated weighing around "345 or 350" pounds. Weighing 342 pounds at age 30, he made a commitment at that time to report to each successive training camp at a lighter weight - an approach that undoubtedly has aided the longevity of his NFL career. Recognizing that many offensive linemen tend to gain weight as they age, Whitworth made a conscious decision to manage his weight proactively. He aimed to report to each training camp lighter than the previous year. This strategy was rooted in his observation of players like Jonathan Ogden, Willie Anderson and Orlando Pace, whose careers, in Whitworth's opinion, could have been extended with better weight management.
"I kind of wanted to make sure I reported to camp every single season a little lighter," Whitworth said. "And so that always kind of just told me I was managing my weight, keeping it in a healthy spot, and keeping in really good shape."
This commitment to a lighter playing weight reflects a broader trend among athletes recognizing the importance of maintaining optimal body composition for peak performance and injury prevention.
In his own words, Whitworth says it's about "eating better and not as much, and workouts.”
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Varied and Intense Training Regimen
Whitworth's workouts include “a smorgasbord of training,” he said. Beyond the typical weightlifting and conditioning drills, Whitworth incorporates a diverse range of activities into his training regimen. This includes CrossFit, mixed martial arts (MMA), power lifting, interval training, and running.
“What intrigued me about [CrossFit] is that in doing MMA training and learning the kind of fitness level those guys are in, where it’s just kind of a fight-gone-bad kind of mentality, it’s just going to be horrifying and you’re just going to have to get through the workout,” Whitworth said. “That’s a lot of what CrossFit is. So it kind of intrigued me because I got into both of them, kind of feeling like how deep can you go in your mind to find what you can put into something.”
This variety not only helps to maintain his physical conditioning but also keeps him mentally engaged and motivated. He sees his training as a year-round sport, constantly seeking new challenges and ways to push his limits. During a family vacation in Colorado, Whitworth engaged in altitude training, carrying and pushing heavy objects uphill, further enhancing his conditioning.
Addressing Injuries and Maintaining Flexibility
Whitworth struggled one year as a run blocker, claiming that muscle loss and tendinitis affected his overall push. “Basically my quad shut down. There was a lot of muscle loss in the muscle of my left leg and I’ve built it back up. I’m back to working out, doing what I normally do,” he says. “Yoga. Stretching. I never had to stop. It’s about tolerating the pain.“You’re still able to play and perform. You don’t get as much push as you normally would in the running game. The real issue is once you get out over your knee, its pretty week. This emphasizes the importance of addressing injuries proactively and maintaining flexibility to prevent future issues.
Mental Fortitude and Love for the Game
Beyond the physical aspects, Whitworth's mental approach to the game is a crucial component of his success. "I may not be the happiest Monday through Thursday, but you know what, I find a way to get up again by the weekend and get rolling," Whitworth said during an early October video conference. "There's the usual aches and pains of being 38 and trying to play football, but the body has felt good every single Sunday and has responded really well every Monday. He embraces the challenges and finds ways to stay motivated, even when facing the inevitable aches and pains of a long NFL career.
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“I still love the game,” said Whitworth. He’s a self-admitted glutton for punishment, enabling him to engage in a grueling offseason workout regimen that he credits, in part, for his ability to continue playing while other linemen his age have been forced out of the game. "I'm a little messed up. I like to punish myself, that’s the bottom line,” Whitworth said. “Finding new ways to kind of put yourself through adversity and adapt to that and see how much farther you can go.”
Influence and Leadership
Whitworth's dedication and approach have not gone unnoticed by his teammates. Defensive end Michael Brockers admires Whitworth's discipline and work ethic. Young linemen like Joseph Noteboom, drafted by the Rams, look to Whitworth as a mentor, learning from his on-field expertise and off-field habits.
“When he talks I zone in and listen to everything he says,” Noteboom said. “I wouldn’t want to have it any other way than to have someone so successful at my exact position to watch and learn from, not only on the field but off the field.”
Rams head coach Sean McVay values Whitworth not only for his performance but also for his leadership within the team. “You know ‘Whit’ (Whitworth) is going to continue to do his thing,” McVay said. “With some of the things that he got cleaned up, he looks as healthy as he’s been since we’ve been together, which is a very, very impressive thing.
Smarter Training
"I mean, still today, he's developing as a player and just continuing to get himself leaner and quicker and faster," said Rams run game coordinator and offensive line coach Aaron Kromer, who has worked with three-time Pro Bowl guard Kyle Long and other greats at previous coaching stops, on the Rams Revealed podcast. "I would tell you that, there's a lot of times I bet you he feels quicker now than he did six years ago, because he really knows how to train, you become smarter, you know how your body works better as time goes on, you know what works for you better, those kinds of things.
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Balancing Work and Recovery
"I'm a huge golfer, you guys know that," Whitworth said. "I try to train in the mornings and then I golf all afternoon. At night, it's usually a pick-up game with my kids, with my boys."
The time-honored tradition of veteran rest days has helped Whitworth get within reach of those milestones.