Micah Parsons of the Dallas Cowboys has rapidly become a prominent defensive player in the NFL, showcasing impressive speed, agility, and strength. His journey began with a successful stint at Penn State, leading to his selection in the first round of the 2021 NFL draft. Parsons earned the AP Rookie of the Year title in his debut season and has since been named a Pro-Bowler twice in his three years in the league, averaging 13.25 sacks per season. Despite being 6'3'' and weighing 245 pounds, Parsons compensates for his size with a rigorous training routine that enhances his quickness and strength, enabling him to challenge formidable offensive lines and agile quarterbacks. Parsons has provided insights into his training regimen, including his pre-workout preparations, essential workout components, and post-game recovery methods.
Pre-Workout Ritual
Before engaging in weightlifting, Parsons starts with an immunity shot composed of ginger, water, lemon, and a hint of cayenne pepper. To energize himself, he listens to music by artists like 50 Cent, Lil Baby, and Rod Wave. A crucial part of Parson's warmup focuses on hip mobility, essential for the quick directional changes required in his position. He performs hip openers such as child's pose, lying glute stretches, and 90/90 hip switches to enhance hip mobility and relax the glutes.
The Core of Training
The Cowboys engage in weight room sessions three times a week during the season. Dressed in Hugo Boss x Dallas Cowboys gear, Parsons demonstrates the key exercises that maintain his competitive edge:
Power Clean
Parsons performs 3 sets of 3 to 5 reps of power cleans, which is his preferred explosive exercise. This movement encourages triple-extension-simultaneous extension of the hip, knee, and ankle-which is crucial for power-driven actions like running and jumping. Parsons mentions his personal best is 380 pounds, which is approximately 135 pounds over his weight.
Footwork and Field Drills
Parsons enhances his agility through ladder and cone drills, which are vital for developing the footwork needed for rapid changes in direction on the field. These drills involve brief bursts of activity, replicating the demands of gameplay.
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Bosu Ball Pushups
Parsons aims to incorporate pushups into his daily routine, completing 3 sets of 20 reps. These pushups strengthen the smaller muscles in his chest and shoulders, which help stabilize the upper body joints. The Bosu ball adds instability, further challenging these muscles. He integrates these pushups between sets of other exercises.
Ab Circuit
Parsons emphasizes core strength to provide a solid foundation for all his movements. His training always includes a core circuit that features hanging raises, V-crunches, Russian twists, and medicine ball toe taps. "I probably do more abs than anything," Parsons notes.
Bicep 21s
Bicep 21s are a common exercise in the Cowboys' weight room for Parsons. Using an E-Z curl bar, he performs seven reps from the bottom to the middle, seven from the middle to the top, and seven full range reps to complete his set of 21.
Post-Game Recovery
Following a game, Parsons unwinds with a family meal, often featuring pasta or steak with rich flavors and seasonings. He relaxes by spending time with his family and playing video games like Call of Duty, NBA 2K, and Madden, where he plays as himself with the Cowboys.
During the week, Parsons addresses soreness with massages and IV treatments at the Cowboys' training facility, preparing him for the next game.
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Gaining Weight for the Trenches
Parsons, listed at 245 pounds, has mentioned his weight is closer to 251 pounds. He aims to add five pounds of muscle to better compete against larger opponents. "It's hard battling 300-pound guys at 245 pounds every week," Parsons said.
In 2022, Parsons spent more time as an edge rusher, which led to some nagging injuries. Focusing on a specific opponent helps him prepare more efficiently. "It just allows me to study. Instead of studying everything, I can just study that one guy I just need to beat on Sunday, studying how to win faster," Parsons explained.
Embracing a New Role
Parsons is adapting to a new role within the Cowboys' defense, incorporating more off-ball snaps under defensive coordinator Mike Zimmer. This change has led Parsons to lose 10 pounds, returning to his Penn State playing weight of 240 pounds.
Parsons embraces the versatility of his new role, stating, "I'm going to be all over, man. At the end of the day, they got to find me. That's what I train for." He emphasizes the importance of muscle endurance and conditioning, noting, "There are some days I would go into the gym and do 500, 600 reps. It's that muscle endurance, that conditioning that you're training for. The long haul."
Parsons also highlights the importance of smart training, saying, "Great trainers and great people helped me understand that more weight doesn't always mean a positive thing. It's just how you train."
Read also: The journey of Micah Lussier
Off-Season Training for Defensive Linemen
The offseason is crucial for defensive linemen to build strength, agility, and technique. It's a time to strategically enhance skills and prepare for the upcoming season.
Strength Training
Strength is essential for overpowering the offensive line. Functional strength exercises that mimic game movements are key.
Agility Training
Agility training involves drills for quick feet, explosive movements, and rapid changes in direction.
Technique
Perfecting stance, hand placement, and initial steps are crucial for separating good players from great ones.
Sample Upper Body Workout
A sample upper body workout from the 5 Star Football Package DL Edition includes:
Warm-Up Sets
- Incline Bench Press Warmup: 2 sets of 8-10 reps
- Underhand Eccentric Pull-Ups: 2 sets of 8-10 reps
- Band/Stick Passthrough: 1 set for 30 seconds
Working Sets: Contrast Training 2 Different Supersets
- Incline Bench Press
- Explosive Push-Up
- Landmine Squat to Press
- Dumbbell Push-Up To Row
Builder Block: Growth Training
- Incline Bench Press: 8, 5, 5, 3, 2 reps (60%, 70%, 75%, 80%, 85% of max weight), with a 2-second eccentric phase and explosive lift
- Explosive Push-Up: 4 sets of 10 reps (immediately after bench set)
- Landmine Squat to Press: 4 sets of 5-8 reps (increase weight each set)
- Dumbbell Push-Up To Row: 4 sets of 10 total reps
Burn-Out
- Overhand Chin-Ups (or Eccentric Negatives)
- Dips
- Med Ball Slam
Lower Body and Core Training
Lower body and core workouts are vital for explosive power and stability. Squats, lunges, and deadlifts build leg strength and endurance. Core exercises like planks, Russian twists, and leg raises improve balance and reduce injury risk.
Agility and Speed Drills
Agility and speed drills, such as ladder runs, cone drills, and shuttle runs, enhance precision, coordination, and footwork. Plyometric exercises like box jumps and skater hops build explosive power.
Nutrition and Recovery
Proper nutrition and recovery are essential for maximizing training benefits. A balanced diet with adequate protein, carbs, and fats, along with sufficient hydration, is crucial. Recovery methods include sleep, foam rolling, massage therapy, and mindfulness practices.
The 5 Star Football Package DL Edition
The 5 Star Football Package DL Edition provides comprehensive training, covering drills, workouts, game strategies, and mental toughness. It offers easy-to-follow guides and videos tailored for players at different levels.