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Train Like a Pro: Jared Allen’s Workout

TEAM:   Minnesota Vikings
POSITION:  Defensive end
BIRTHDATE:  April 3, 1982, Dallas, Texas
HEIGHT:  6′ 6″
WEIGHT:   270

CONDITIONING AND CORE

  • 3-5 miles jog
  • Standard Pull-ups  1 x 10
  • Chin Ups  1 x 10
  • Wide Grip Pull Ups 1 x 10
  • Standard Push Ups  4 x 25
  • Close Grip Push Ups  4 x 25
  • Propped Feet  Push Ups  4 x 25
  • Planks: Middle, Left, Right    2 sets of 60 seconds each
  • Squats  2 x 25
  • Lunges  2 x 25
  • Sit Ups  4 x 25
  • One Legged Calf Raise  2 x 15  (each side)
  • Plyometric Jumps  1 x 6
  • Box Jumps  2 x 10

STRENGTH AND POWER

  • Squat  5 x 5 x 405 lbs
  • Power Clean  5 x 5 x 225 lbs, 255 lbs, 275 lbs, 315 lbs, 330 lbs
  • Deadlift  5 x 3 x 355  lbs
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