Blog Archives

Workout & Eat Like Bret Lockett: Bret shares his workout routine & more!

bret7One of things I see more in the gym, is people training like professional athletes. Gym goers are doing more than just lifting weights and walking on a treadmill. They are doing conditioning exercises like plyos, sprints, olympic lifts and agility drills to take their workouts to a whole new level.

Whether you are working to improve your athletic performance, or your waistline, I think we can all learn from the pros. So, I asked former Patriots’ and current NY Jets’ safety Bret Lockett about his training program. If you saw him in his recent PETA campaign, you clearly see he’s in great shape – so let’s see what he does to sculpt that bod!

Here are some of the questions I asked him in my totally fun, candid and honest interview this week about how Bret trains, eats and stays motivated.

Bret LockettWhat is your favorite exercise? 

Overtime, I’ve grown to love doing different forms of training whether its been Olympic lifting, CrossFit, or UFC training. However, my favorite exercises to do are field specific drills that relate to my position on the football field. 

What is your LEAST favorite exercise, workout or body part to train? 

I’m not a huge fan of conditioning even though it’s the most vital part of football but I’ve learned to embrace the pain and turn it into motivation. (Don’t worry Bret, it’s not my favorite either! I need to learn to “embrace the pain” a bit more!)Bret Lockett

What is your weekly workout schedule? 

I workout mornings four days a week, with three days off. I lift first, and then I go out on the field and run. Mondays are speed focus days, Tuesdays are endurance days, Thursdays are Defensive Back specific drills, and Fridays are speed as well. 

What does an average day’s diet look like?

I usually try to eat between 3,500-4,000 calories a day. (Can I say WOW?! I thought Steve ate a lot!) So in the morning I’ll have something like oatmeal, egg whites, orange juice and a banana, after I work I’ll have a protein shake, for lunch I’ll have a big salad, in between lunch and dinner I’ll have a snack or protein shake depending on if I’m on the go or not, then for dinner have something like chicken, rice, and steamed vegetables. Before bed I’ll have another protein shake.  

Thomas-vs-Lockett5How many grams of protein do you get a day?

Usually 250-350 grams a day. (No wonder you have all those muscles!) 🙂

What’s your favorite “cheat” meal?

I love steak quesadillas with guacamole and sour cream. (ME TOOO!! But let’s not forget the chips and salsa! Ok, when’s the next cheat meal?! I’m ready!)

What’s your favorite healthy food?

Salmon and rice always does it for me. 

On those days you totally don’t feel like working out, what motivates you to show up anyway?

I know there’s always someone else in the world that would love to take my position, whether it’s on the field or in life. So me not wanting to better myself as an athlete and a person won’t get me to where I want to be in life. That’s what motivates me every morning. (SO TRUE! Love this!! I think this applies to SO many of us no matter where we are. We have to not only work to get where we want to be, but we need to work just as hard to STAY there. Great reminder! Don’t miss “Motivation with Bret Lockett“)

Bret LockettWho has been the most influential person in your career & training?

My parents primarily. They instilled the work ethic and the never die attitude I carry with me through every facet of life. I’ve met and worked with a lot of other coaches, teachers and mentors that have helped me along the way as well. 

What fitness tool can you not live without? 

My rehabilitation bands. They are amazing and I take them everywhere I go.

What is your favorite workout routine? We want to try it so we can look like you!! 

Bret LockettMy favorite workout routine is an ab circuit I came up with. (CLICK ON THE LINKS TO WATCH VIDEO INSTRUCTION)

20 Jack Knives  w/ 25lb. (plate in hands)
20 Second Static Leg Hold (6-8 in. off the ground)
20 Toe Touches w/ 25lb. plate (legs straight in the air, 90 degrees)
25 Plate twists w/ 25lb. plate (touch both sides and that counts as 1)

For beginners: Do once. Advance: Repeat twice and feel free to up the weight!

What is your mantra or favorite quote?

You must be willing to die, resurrect yourself from the dead, and die all over again to overcome every obstacle stopping you from achieving your goal.

And finally, can you put together a quick and simple (but totally kick-butt) workout plan that you use each week?

Warm Up (Bike for 7-10 min)

4×8 Pause Squats (pause and the bottom for 1 sec then explode up)

Super Set:
4×10 DB Bench Press

4×10 Push Ups

Super Set:
3×10 
Lateral Pull downs
3×10 Lateral Lunges 

Bicep 21’s (7 reps half way up starting from the bottom, 7 reps all the way up, 7 reps starting from the top half way down)

Ab Circuit:
20 Jack Knives  w/ 25lb. (plate in hands)
20 Second Static Leg Hold (6-8 in. off the ground)
20 Toe Touches w/ 25lb. plate (legs straight in the air, 90 degrees)
25 Plate twists w/ 25lb. plate (touch both sides and that counts as 1)

For beginners: Do once.  Advanced: Repeat twice and feel free to up the weight!

Learn More About Bret Lockett at http://www.BretLockett.com

How Pro Athletes Stay Motivated: Bret Lockett’s Inspiring Words

Do You Want It?

bret lockettThis week I had the pleasure to talk with former Patriots’ and current NY Jets’ safety Bret Lockett about his training program for my blog (coming this week). Since I know good an well even the pros have their “bad days” too,  I asked,  “On those days you totally don’t feel like working out, what motivates you to show up anyway?”

This was his answer: “I know there’s always someone else in the world that would love to take my position, whether it’s on the field or in life. So me not wanting to better myself as an athlete and a person won’t get me to where I want to be in life. That’s what motivates me every morning.”

Do You Want to Keep It?

Bret LockettYou don’t have to be a professional football player to learn from what he is saying here. You can replace “on the field” with anywhere you want to be or anywhere you want to go. Of course, his position on the field and in life is a very highly esteemed one – but the same applies even to the lowliest of jobs and the most normal places in life.

There is always someone who would love to have your job – even if you are just flipping burgers. There is someone who would love to have your spouse, your house, your dog, your kids, your car, your clothes, your mom, your dad or your family’s love. Even if you are overweight and out of shape, there is someone on their deathbed who would love to have your healthier body. Get the message here?

Do You Want to Lose It?

successIn Bret’s position, there are people training hard to excel and become the next Bret Lockett. What Bret realizes, and we too need to continually keep at the top of our mind, is it’s not just about working hard to GET somewhere. It’s to work equally hard to STAY there. This is especially true in fitness and weight loss. I see so many people working SO hard to lose weight and get in the shape of their lives. After they get fit and are the happiest and healthiest they’ve ever been – and then the stop.

driveWhen someone reaches their goal, they treat it like they have “arrived” at their destination and put their body in park – but a body doesn’t have “Park”. Our body has Reverse, Neutral and Drive, but no Park. When we arrive at our destination and “stop”, it’s more like putting your body in neutral – and what happens to a car in neutral when it’s parked at the top of a hill? It rolls out of control back down hill and will likely end in an ugly crash.

It takes a LOT of effort to get somewhere, but it also takes effort to stay there too. It takes effort to “maintain”. If you have worked hard to get where you are, don’t stop now. Don’t throw your prior hard work away. Don’t slow down, don’t go backwards and don’t coast off course. Because, like a car, you body is built with an engine ready to rev up and run on all cylinders. So don’t waste it. Keep MOVING!

Motivational Pic of the Day

I liked what Bret had to say, I HAD to turn it into a motivational mantra pic. If you are also inspired by his words, feel free to share!

Bret Lockett - How Bad Do You Want It?

%d bloggers like this: