Richie Incognito talks about his fitness, career and motivation.
What does your workout routine consist of?
Off season training schedule typically consists of:
30 minutes soft tissue / Activation
30-45 Minute movement period
- Different focus each day
- Change of Direction / Speed work - Sprint Mechanics / Acceleration / Position work
Followed by 45-60 minutes in the weight room
The last several years my training programs have been full body workouts
Monday: Upper body Push / Lower Body pull
Tuesday: Lower Body push / Upper Body pull
Wednesday: Regen / Massage/ Light Movement / Gun show
Thursday: same as Monday
Friday: same as Tuesday
Workouts typically start with a Power Block
Hang Cleans / Rotational Power Movements / Dynamic Squats on Keiser
Second block is Strength
All movements / lifts are performed with Super Set
Bench / Stability - Core / Stretch
Squat / Stability - Core / Corrective exercise / Stretch
Third Block is Auxiliary Movements that compliment each days lift. More core / stability work with possible metabolic work depending on what we worked on the field that day.
Weight room followed by conditioning 15-30 minutes conditioning
Typically my Monday's and Friday's are my big running days
300 yard shuttles
Tuesday and Thursday are more metabolic stuff and work capacity conditioning on machines / low impact
Wednesday is an active rest day
Soft tissue / Activation / Movement / Light Conditioning / Gun Show
What does your weekly diet prep consist of?
I work with my nutritionist to build a meal plan and supplement guideline. Everything that goes in is to fuel my body to perform. All calories / fats / carbs / proteins are counted and accounted for throughout the day.
Off Season is usually a time to take Weight off for me. I have been using a 2,550 calorie diet that tappers calories and carbs down from morning until night. My biggest meal of the day is breakfast.
Breakfast 686 calories / 6 ounces protein / 1.5 cups of carbs / 1/2 serving of fruit / 2 Servings Fat
Post workout shake 390 Calories
Lunch 588 calories / 3 servings vegetables / 6 oz protein / 1.5 cups of carbs / 2 servings of fat
Snack 285 calories 2 servings of protein / 1 serving of fat
Dinner 400 calories 3 servings Vegetables / 8 ounces protein / 1 serving fat
Snack 229 calories 1.5 servings of protein / 1 serving of fat
I eat by the 80 / 20 method. 80% I stick to this exact diet the other 20% is where I eat whatever I want. I don't do "cheat days". I work hard enough that if I want something unhealthy like pizza or burgers I can mix it in as long as I'm keeping it tight and on schedule the rest of the week. I'm 325 lbs and can easily put on weight. I have to be diligent especially in the off season because my workload is down and the calories add up fast while traveling/ enjoying the off season.
During the season I typically consume near 4,500 calories.
How do you stay motivated to train?
I stay motivated to train because Football is not only my job, it's my life. I've been playing since I was twelve years old. To be a beast on the field you have to train and prepare like a beast off the field. No one makes it to this level without a high level of self-discipline. I've always loved the weight room and training. I competed in weight lifting in high school and chose the University of Nebraska for their attitude toward training. During the off season I get stir crazy when I'm not in the gym. When I do get the chance to train and prepare for the season I'm all in.
What is your tip for people who are having a hard time committing?
If you don't get motivated by being a beast I have no tips for you. I don't live in that World.
What is your most important goal for your health and how did you set it?
My most important goal for my health is longevity on the football field. I want to play as long as possible. I love the game too much to not give it my all. My training regimen includes pilates, yoga and anything else I think that will help keep me on the field. I work with athletic trainers and physical therapist multiple times a week to correct any issues I'm dealing with and to prevent other things from popping up. I leave no stone unturned when it comes to my body and health and I'm open minded enough to try new things. Every off season I incorporate something new into my regimen. My ultimate goal is to play 100% of snaps every season.