Jason Kelce’s Intense Fitness Routine and Diet
Jason Kelce is known as one of the toughest and most durable centers in the NFL. As the anchor of the Philadelphia Eagles offensive line, Kelce has started 118 consecutive regular season games, the longest active streak among NFL centers. His durability and consistency are a testament to the intense fitness regimen and strict diet that he follows year-round. Let’s take a deeper look at the key elements that make up Kelce’s training and nutrition program.
Strength training forms the foundation of Kelce’s workout routine. He focuses on compound exercises that work multiple muscle groups simultaneously to build overall strength and power. Some of his staple lifts include squats, deadlifts, bench presses, rows, lunges, and shoulder presses. What sets Kelce’s strength training apart is his emphasis on heavy weights and low reps. He typically performs 3-5 sets of each exercise, lifting near his maximum for only 3-5 reps per set. This type of training allows Kelce to continuously challenge his muscles and push his strength levels higher over time.
In addition to heavy weightlifting, Kelce incorporates high-intensity interval training (HIIT) into his workouts 2-3 times per week. He’ll perform exercises like sprints, shuttle runs, or bicycle sprints at maximum exertion, followed by brief periods of rest or low-intensity exercise. HIIT has been shown to dramatically improve cardiovascular fitness and metabolic function in a short amount of time. For Kelce, boosting his endurance and conditioning is essential for maintaining his energy and stamina over the course of an NFL game or season.
While strength training and HIIT form the core of his routine, Kelce also dedicates time each week to improving his flexibility, mobility, and recovery abilities. He practices yoga 2-3 times per week as a way to enhance his range of motion and prevent injury. Yoga has benefits like increased blood flow, reduced muscle tension, and improved proprioception – all of which are important for an NFL lineman. In addition, Kelce incorporates foam rolling into his post-workout routine. Foam rolling is a self-myofascial release technique that can help break up fascial adhesions, accelerate muscle recovery, and increase circulation following strenuous exercise.
Here’s a sample overview of Kelce’s weekly training split:
**Monday:** Legs (squats, deadlifts, lunges)**Tuesday:** Chest and triceps (bench press, push-ups, dips)**Wednesday:** Back and biceps (pull-ups, rows, bicep curls)**Thursday:** Shoulders and core (shoulder press, lateral raises, planks)**Friday:** Active recovery (yoga, light cardio)**Saturday:** Sprints and HIIT training**Sunday:** Rest
As you can see, Kelce trains each major muscle group once per week using heavy compound lifts. He incorporates conditioning work like sprints or HIIT 2-3 times weekly. And he actively recovers through low-intensity exercise or mobility work to ensure his body is primed for the next intense session. This comprehensive weekly plan allows Kelce to continually progress his strength, power, and conditioning over time.
### Diet
Proper nutrition is just as important as training for Kelce to sustain his elite level of performance. He follows a clean, whole-foods diet focused on lean protein, complex carbs, healthy fats, and hydration.
Protein makes up 25-30% of Kelce’s total daily caloric intake. He emphasizes high-quality protein sources at each meal like chicken, fish, eggs, Greek yogurt, and protein shakes. Adequate protein is key for building muscle mass and supporting his intense training regimen.
Carbohydrates provide 45-55% of Kelce’s calories. He chooses complex carbs from whole grains, starchy vegetables, legumes, and fruits for sustained energy. These carb sources also deliver fiber, vitamins, and minerals to his diet.
Healthy fats round out the remaining 20-25% of calories. Kelce incorporates foods like avocados, olive oil, nuts, and fatty fish into meals and snacks for satiety, hormone regulation, and overall health. He limits saturated and trans fats as much as possible.
In addition to focusing on macronutrient balance, Kelce pays close attention to hydration and micronutrients. He drinks water regularly throughout the day to stay optimally hydrated. And he eats a variety of fruits and vegetables to obtain essential vitamins, minerals, antioxidants, and phytonutrients.
Here’s a sample of Kelce’s daily meal plan:**Breakfast:** Oatmeal made with milk, topped with berries, nuts, and cinnamon**Snack:** Greek yogurt with granola and banana**Lunch:** Grilled chicken breast, brown rice, steamed broccoli**Snack:** Protein shake with almond butter**Dinner:** Salmon fillet, sweet potato, sautéed spinach**Post-Workout:** Whey protein, almonds
In addition to whole foods, Kelce supplements his diet strategically. He uses a high-quality whey protein powder to aid recovery and muscle growth after intense workouts. Creatine monohydrate is another regular supplement that can boost strength, power output, and muscle hydration when combined with resistance training. Both supplements help optimize Kelce’s training adaptations without relying solely on diet alone.
Overall, Kelce’s clean eating plan provides the balanced macronutrients, micronutrients, hydration, and portion control needed to fuel his intense fitness regimen. His nutrition supports his training goals of building strength, power, endurance, and recovery abilities over the long NFL season. With diligent commitment to both exercise and diet, Kelce has been able to sustain elite performance levels deep into his career.
### Commitment to Improvement
What’s most impressive about Kelce’s training approach is his continual drive to improve, even as a veteran NFL player. He’s constantly assessing weaknesses and tweaking his program to challenge himself physically and mentally. For example, Kelce has worked extensively on rotational core exercises in recent offseasons to strengthen his torso for withstanding heavy contact. He’s also incorporated more single-leg strength training to reduce injury risk and enhance stability.
Kelce also pushes himself to new limits in the weight room. For instance, while squatting in the 500-600 pound range used to be his max, Kelce has worked diligently over the years to squat over 700 pounds. He’s demonstrated a similar relentless approach to increasing his deadlift max beyond 600 pounds as well. By continuously progressing the weights he can handle, Kelce ensures his strength, power, and durability remain top-tier as he ages in the league.
Even during the season when training volume is reduced, Kelce finds ways to innovate. He’s been known to do sled drags or pushes with over 300 pounds of resistance on practice days for added lower body conditioning. On off days, Kelce will perform challenging bodyweight circuits or metabolic conditioning drills to keep his conditioning sharp between games.
His commitment to self-improvement extends to recovery and flexibility work too. Kelce has incorporated new mobility tools like the pso-rite and has expanded his yoga practice over the years. He’s a strong proponent of active recovery methods and prioritizes proper rest just as much as training. This balanced approach has kept Kelce remarkably durable throughout his NFL career spanning over a decade thus far.
At age 34, Kelce is still considered one of the best centers in football thanks to his diligent, innovative training habits. While genetics certainly play a role, Kelce’s elite physical preparation and continual evolution are what have allowed him to defy age-related performance declines. He sets an incredible example of what an athlete can achieve through unwavering commitment to the process over many years.
In summary, Jason Kelce’s intense fitness regimen and clean whole-foods diet form the foundation of his remarkable NFL longevity and success. His comprehensive training approach focuses on strength, power, conditioning, flexibility, and recovery. Combined with strategic nutrition, Kelce’s program optimizes his physical development and ability to withstand the NFL grind season after season. Most impressively, Kelce maintains a growth mindset that drives him to constantly improve – a quality that will likely sustain his elite play for years to come. His diligence and dedication serve as an inspiration for athletes of all levels.
