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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:
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

SUPER BUNS 2012: Get your NFL Fit Fanny

Body Parts that Count: Part 2 – Glutes & Hams

In this 3-part blog series I address the most important body part to train for a woman. Part 1 was all about the shoulders and why women need train them. Today, I’m giving you Part 2 – and we’re talking about the glutes and hamstrings. Besides, what better time to talk about the fanny than Super Bowl day! Everyone knows football players have great bottoms – and I personally think we could learn a few things from them.

I’m not really one to look at some random guys’ butt as they walk by – BUT (pun unintentional but totally keeping it) I do remember being intrigued with those tight little bottoms in the infamous stretchy pants, only football players can pull off and still look tough in, when I was in high school.

One reason I was probably intrigued was it was the only time I actually saw the outline of someone’s bottom in such detail. The other reason I probably was captivated by their derrieres was because all the players bottoms were all so tight and fit looking.

Train Like a Football Player:
“Strong enough for a woman, made for a man?”

So why can’t women train like a football player? Of course they can! What do you think makes football player’s butt so tight, compact and perky? It’s their training. There’s no reason a girl can have a bottom just as tight, compact and perky too!

Don’t get me wrong, there’s a BIG difference between training like a football player and eating like one, but how their fanny looks is primarily due to their training. As long as you don’ bulk up your calories, you’ll get all the positive benefits of the training without looking like a linebacker.

12 Super Buns Exercises 

They squat. They basically start each play in a squat, the 3-point stance – just like these girls are doing here. The need to get low is important, but that’s not all. There’s all the blocking and pushing. That power requires strong legs – as they basically push their bodies into their opponent, and leg press them out of the way. That’s why weight training is an absolute must.

1. Barbell Squat
2. Leg Press
3. Barbell Deadlift

They plyo. Since the players have to explode out of their starting stance as soon as the play begins, their glutes, quads and hamstrings need to be powerful and quick. Plyometrics is a key training component in order for these guys to dodge their opponent, leap over a downed opponent, jump to catch a ball, and powerfully pop up quickly after being hit.

4. Crisscross Squat
5. Ski Jump
7. Mary Catherines
8. Burpee
9. Plyo Squat Jump
10. Squat Thrust
11. Heismans

They sprint. You probably don’t want to look like a linebacker, but the guys you see running the field – they have got it going on! They didn’t get that position for being fat and bulky – they got it because they are quick and agile. Sprinting and agility drills are a must for these guys – and it pays off both on the field and in a pair of jeans!

12. Sprints

They cross train. It’s not enough to be fast, and it’s not enough to be strong. Football players need to be fast and strong. You won’t see football players solely concentrating on their bench press in the gym. No way! They’re doing a little bit of everything – they’re lifting weights, running, doing agility drills, conditioning exercises – and they putting it all to the test on the field. To truly be fit, you can’t isolate one type of workout or one body part. That’s why I like functional training with an emphasis on a body part.

For instance, you can blast your glutes and legs – but why not get your heart rate up to and work your entire body at the same time? Here are 5 functional workouts that will build strength and stamina while training your legs and glutes too:

1. Dead Legs

2. T.L.J. (thrust/lunge/jump)

3. The Crap Sandwich

4. SSS – Skater/squat/shuffle

5. The Bomb

Subscribe to this blog for the rest of this series: Body Parts that Count!

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