Ryan Kerrigan, a former linebacker for the Washington Redskins (now Commanders) and the Philadelphia Eagles, was known for his incredible durability and consistent performance throughout his 11-year NFL career. A testament to his commitment to the game, Kerrigan attributed his success and longevity to a disciplined diet and rigorous exercise routine. This article delves into the specifics of Kerrigan's approach to nutrition, hydration, and physical conditioning, providing insights into how he maintained peak performance and avoided injuries.
The Foundation: A Consistent Approach
Kerrigan's philosophy centered around consistency. As he himself stated, he "tried to take a consistent approach every day, whether it was Week 1 or Week 17, whether we were 3-0 or 0-3." This unwavering dedication to his routine, even when it wasn't convenient, was key to his success in the NFL.
Dietary Discipline: Fueling Performance and Recovery
Kerrigan placed immense importance on his diet, considering it even more crucial than training. Inspired by Drew Brees's approach to food allergy testing, Kerrigan identified and eliminated several foods from his diet in 2017, including milk, eggs, almonds, whey protein, and pineapples. This dietary change had a significant impact on his well-being. "I didn't feel as achy," he said. "I felt great that entire year. I never had one week where I felt like, 'Oh, man I'm banged up.' I was able to work out and lift really hard all year because of that. That really helped me as well."
A Typical Day's Menu
Kerrigan's daily diet was meticulously planned to provide the necessary nutrients for optimal performance and recovery:
- Breakfast: Two chicken breasts, one cup of oats, a tablespoon of flax seeds, a tablespoon of chia seeds, raspberries, blueberries, and half of an avocado.
- Lunch and Dinner: Fish (heavy on protein), vegetables, and "good carbs." For example, two salmon fillets, brown rice, and asparagus.
- Red Meat: Limited to once a week since 2012.
Kerrigan emphasized the importance of fueling the body properly, especially during intense training periods. He cautioned against negating the benefits of hard work by indulging in unhealthy foods. "If you're out here working your ass off in training camp and going back to the hotel and ordering burgers and fries for dinner, you're going to struggle the next few days. You'll deplete your body and not let your body get up to par the next day."
Read also: Comedy and Activism with Spaulding
Hydration: Maintaining Tissue Health and Preventing Injury
Understanding the crucial role of hydration, Kerrigan consumed an extraordinary amount of water daily. While the average healthy male requires about three liters (approximately 100 ounces) of water per day, Kerrigan drank three times that amount - 300 ounces, equivalent to fifteen 20-ounce bottles. He'd also sneak in a sports drink or two during practice as well.
He explained that proper hydration was essential for preventing soft tissue injuries. "When you think about it, [tissues] are like a sponge. If a sponge is wet, you can move it around really well. It's pliable and mobile. But if it's dry, it's real stiff and firm. It's flimsy. When they're hydrated they're more mobile and can withstand you moving and putting the torque on your body." Kerrigan conceded that drinking so much water led to frequent trips to the restroom but recognized the necessity of maintaining optimal hydration.
Exercise and Recovery: A Holistic Approach
Kerrigan's commitment to physical conditioning extended beyond traditional strength training. He incorporated various recovery methods to ensure his body could withstand the rigors of the NFL season.
Foam Rolling: Enhancing Muscle Pliability
Inspired by NFL ironman London Fletcher, Kerrigan integrated foam rolling into his daily routine. Before each workout, he would spend 30 minutes using a foam roller, repeating the process afterward. "It helps my muscles be more pliable and ready to move," he said. "It helps me recover, but it's also helped me in the preparatory phase of training… It also makes me fresher for the work to do the next day."
Cold Tubs, Boots, and Chambers: Advanced Recovery Techniques
Kerrigan utilized a range of advanced recovery techniques to accelerate muscle repair and reduce inflammation:
Read also: 'Sons of Anarchy' Star's Health Journey
- Hyperbaric Chamber: Purchased in 2017, Kerrigan used a hyperbaric chamber at least four nights a week for an hour at a time to increase oxygenation within the body, reduce pain and swelling, and enhance the impact of antibiotics.
- Cold Tubs: He sat in a cold tub six days a week from the start of training camp through the end of the season.
- Photobiomodulation Bed: Kerrigan took advantage of the Redskins' recovery room, using their photobiomodulation bed, which uses infrared lights to repair cells.
- Float Pod: He also used their float pod, which uses Epsom salt to help create a sensation of floating, promoting relaxation.
- NormaTec Boots: After games, Kerrigan would slip on NormaTec boots on both legs. These boots fill with air and compress the leg, pushing out lactic acid, which aids in recovery.
Off-Season Training
During the offseason, Kerrigan's workout routine was "pretty intense," focusing on strength and explosive training, including power squats. However, as he aged, he emphasized flexibility, incorporating yoga and Pilates into his routine to maintain pliability and prevent injuries.
He favored explosive workouts, particularly squats, recognizing the importance of lower body strength in football. "You have to have a strong lower half, you have to be explosive, and you can be as strong as you want upper body in football, but if you don’t have strength in your lower half, you’re going to get pushed around, especially in the line of scrimmage where I play."
Kerrigan also incorporated speed and agility drills specific to his position, along with mobility exercises, foam rolling, and stretching. He emphasized the importance of flexibility, stating, "The importance of flexibility can’t be overstated enough. It helps with injuries but it also helps you on the field, you know, make yourself small around an offensive lineman."
Mental Fortitude: The Unseen Component
Beyond the physical aspects, Kerrigan possessed a strong mental game. He always prepared by writing in a green notebook, which looked no different than the type parents buy their kids before the start of a new school year. It contained notes on opponents’ tendencies, specifically on the next offensive line he’ll face. He has a team meeting later, and he brings the notebook along to do some last-minute thinking. It is noticeably worn.
Trent Murphy said, “Sometimes I joke with him and tease him - and he’ll probably kill me for saying this - but I tell him that he’s soulless because he’s too perfect of a human being. I’m like, ‘Bro, you don’t have a soul, you’re too perfect.’ But as far as his work ethic, off the field, how he treats people, I mean you’re not going to find many dudes better than him. I couldn’t say anything bad about him.”
Read also: Weight Loss Tips from Ryan Seacrest
Adapting with Age: A Focus on Longevity
As Kerrigan matured in his career, he recognized the need to adapt his training and recovery methods. He incorporated more flexibility exercises, such as yoga and Pilates, to maintain joint mobility and prevent injuries. He also prioritized recovery, utilizing advanced techniques like hyperbaric chambers and cold tubs to accelerate muscle repair.
From Player to Coach: A Lasting Legacy
After retiring from the NFL, Kerrigan transitioned to coaching, joining the Washington Commanders' coaching staff as an assistant defensive line coach. This move allowed him to share his knowledge and experience with the next generation of players. Kerrigan now has spent more time in the team's facility than he ever did as a player. "Monday and Tuesday as a player are your lighter days, typically your days off. As a coach, those are your heaviest days. They're all day, watching film, getting ready for the next opponent," Kerrigan said. "The level of detail that you realize goes into putting a game plan together, planning for one specific play. It's amazing to see all the detail that does in. So I have a lot to learn but I'm looking forward to learning it."