Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
If you've watched any football in the past few years, you've definitely caught some Christian McCaffrey highlights. One of the most versatile and explosive running backs in recent history, McCaffrey displays speed, agility, and power on a weekly basis. To get on the level he consistently performs on, McCaffrey trains like an absolute mad man.
Working with his longtime trainer, Brian Kula, McCaffrey uses a combination of strength training, agility drills, functional movements, and endurance-building workouts. This varied approach to training not only ensures he's strong but also quick, mobile, and ready for any situation on the field.
The Christian McCaffrey Approach
As mentioned above, McCaffrey utilizes several different training styles in the gym. Here's what you can expect when trying to train like McCaffrey.
Functional Strength Training
McCaffrey's workouts aren't just about trying to pack on as much muscle as possible he relies heavily on functional training. He takes full advantage of exercises that mimic real-world movements that will help him sprint, cut, and jump on the football field.
Agility and Speed
Along with being a fantastic football player, McCaffrey also excelled at Track & Field, so he has incorporated speed drills that you may see a track star doing as well. Along with his breakaway speed, McCaffrey is known for his lightning-fast cuts, thanks in part to the agility workouts. Cone drills, ladder drills, and plyometrics are staples in his routine.
Endurance and Conditioning
McCaffrey also works hard to ensure he doesn't run out of gas halfway through a game. Stamina training is a massive part of his training, and a mix of long-distance running, sprint intervals, and HIIT ensures he can go the distance every time.
Recovery and Flexibility
As ironic as it may be, I'm writing this as McCaffrey is currently out with an Achilles strain. Recovery and flexibility are essential parts of his training. He's known for his tireless work ethic, which can be an issue if you don't recover from each workout. He'll use a blend of stretching, yoga, and mobility work.
Christian McCaffrey Workout
We can't give you his exact workout because he and Kula change it up pretty regularly. Instead, we created a workout based on the criteria above, piecing together some exercises from social media posts. If you want to train like McCaffrey, you better be ready to bring it.
Warm-up (10-15 minutes):
| EXERCISE | TIME |
| Dynamic Stretches | Leg swings, Arm circles, Walking lunges |
| Jump Rope | 3 Mins |
| High Knees | 2 mins |
| Ladder Drills | 2 rounds (in & outs / side steps) |
Strength Training Circuit (3 rounds):
| EXERCISE | SETS | REPS |
| Deadlifts | 4 | 6-8 |
| Bulgarian Split Squats | 3 | 10/leg |
| Push Press | 3 | 6-8 |
| Single Arm Dumbbell Rows | 3 | 10-12/arm |
| Plank to Push Ups | 3 | 12 |
Agility & Speed Work (3 rounds):
| EXERCISE | SETS | REPS/TIME/DIST. |
| Cone Drills | 5 | Zig-zag through 50m of cones |
| Sprints | 6 | 40 yards (w/ 60 sec rest between) |
| Box Jumps | 3 | 12 |
Conditioning: HIIT Sprints
- 10 rounds of 30 seconds all-out sprints
- 60 seconds of walking/jogging recovery between rounds
*This might be difficult without a manual treadmill. You can substitute a rowing machine, exercise bike, or assault bike instead.
Cooldown & Recovery (10 minutes):
- Foam rolling
- Static stretches focusing on hamstrings, quads, shoulders, and hip flexors
- 5-10 minutes of light jogging or brisk walking
Wrap-Up
There you have it—a way to train like Christian McCaffrey. It's a highly efficient workout that blends strength and speed. This sample workout will help you improve explosiveness, mobility, and overall fitness level. You just have to put in the work. There's nothing left to do besides get in the gym and hit it hard!
Want to try another elite NFL running back workout? Check out the Derrick Henry Workout Routine.
Tyler DiGiovanni
Author