Myles Garrett, the Cleveland Browns' defensive end, is known for his impressive physique and dominating presence on the field. His ability to power past offensive linemen and sack quarterbacks is a testament to his dedication to strength and conditioning. This article explores the diet and workout strategies that contribute to Garrett's exceptional athleticism, focusing on the exercises and nutritional habits that help him maintain peak performance.
The Foundation of Garrett's Strength: Upper Body Power
Garrett's game-changing plays, like the sack against the Colts where he overpowered the offensive tackle and Gardner Minshew, highlight the importance of upper body strength in football. He reportedly bench-presses 585 pounds for two repetitions, showcasing the raw power he develops during the offseason. This strength translates directly to his ability to push linemen backward, creating opportunities to reach the quarterback.
While not everyone needs to bench press at Garrett's level, he emphasizes the importance of developing pushing power. One of his preferred exercises for this is the landmine press, which targets the shoulders, chest, and abs. This exercise is performed one arm at a time, allowing for the development of real-world pushing power. As Garrett notes, "As every coach has told me from high school up, one arm is longer than two. (It’s about) being able to get that extension and pushing a guy either forward or across your body to create an opening to get to the quarterback."
The single-arm landmine press helps develop explosive pushing strength and allows Garrett to capitalize on his core musculature.
Core Strength: The Unsung Hero
Beyond upper body strength, Garrett emphasizes the importance of core strength for maintaining balance and generating power. He likens it to a boxer twisting their torso to enhance their punches, explaining how he uses his abs and core to deliver extra force against linemen and quarterbacks. "The way my body is able to react and turn and counter the forces that are being applied to me helps me stay in my rush," Garrett says.
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Garrett incorporates exercises like the plank kettlebell drag into his routine to train his abs to resist rotation and build rotational power. He believes that consistent core work gives him an edge over many linemen, who he perceives as "pretty lax with their core." This dedication has also contributed to his impressive physique. "They can’t fight back while they’re mid-run," he says. "Since I have a strong core, I am able to lean my shoulder into these guys and use my core to either turn or to fight back into them."
Garrett's Core Workout: Power-Up Exercises
To enhance core strength, Garrett recommends incorporating the following exercises into your training routine at least once a week:
- Kettlebell Plank Drag: Start in a pushup position with a kettlebell just outside your right hand, keeping your abs and glutes tight. Without shifting your hips, grab the kettlebell with your left hand and drag it just outside your left hand. Reset to the pushup position and repeat on the other side. Garrett uses 54-pound kettlebells and performs 3 sets of 8 to 10 repetitions.
- Landmine Rotation: Place one end of a barbell on the ground, using a towel for protection. Add a weight plate to the other end. Kneel near the side with the weight plate and hold the end of the barbell with both hands at your right hip. Press the barbell overhead with both hands, then lower it back to your hip. This completes one repetition. Perform 3 sets of 10 repetitions per side. Garrett advises using a light weight and focusing on smooth movements. "It’s about making it smooth," he says.
The Mindset of a Champion: Aesthetics and Functionality
Garrett's dedication to his physique extends beyond performance on the field. He acknowledges the aesthetic aspect, stating, "I'm always striving for more and I always want to look like a Grecian God. I want to be at my best physical appearance just to know that I'm using all my God-given abilities." He draws inspiration from classic bodybuilders like Lou Ferrigno and Arnold Schwarzenegger, recognizing that while those physiques may not be entirely attainable or functional for football, they serve as a motivational benchmark.
However, Garrett also emphasizes the importance of individual choice and self-acceptance. "If you don't want to look like that, whatever is comfortable for you, whatever makes you happy, I say do it. Life's short. If you want to eat cake, if you want to eat Cinnabon, if you want to eat pizza, I'm there with you." This balanced perspective highlights his understanding that personal well-being is paramount.
Diet and Nutrition: Fueling the Machine
While specific details of Garrett's daily diet are not explicitly outlined, insights into his eating habits can be gleaned from various comments. He mentions enjoying meals like steak and ribs at Timber Lodge, consuming multiple racks of ribs in one sitting. He also indulges in "three French toast and we'll go get some omelet, A real man's omelet, and some fruit" on his off days. He appears to prioritize fueling his body with substantial meals, adjusting the quantity based on his training schedule. "If I got practice the next day, I'm going to cool it, eat two racks. That might be my dinner with a side of vegetables. But if I don't have anything the next day, I can eat three racks, eat a Tomahawk steak with some mashed potatoes and a couple broccoli." He also mentions drinking a couple of glasses of water for lunch. "Honestly, I just need two big meals."
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Garrett's mother, Audrey, also provides a glimpse into his approach to diet, saying, "You know, eating one less French toast. It's usually three -- now down to two." This suggests a mindful approach to balancing indulgence with dietary discipline.
Rest and Recovery: The Importance of Sleep
Interestingly, Garrett humorously describes himself as "team no sleep," but acknowledges the importance of rest, especially during the offseason. This likely involves adjusting his sleep schedule to allow for adequate recovery and preparation for the demands of the upcoming season.
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