Tom Brady Super Bowl workout: what was it like?

While longevity and legacy are often elusive for players, Tom Brady defied the norm, maintaining his illustrious career for over two decades. While his on-field performances caught the attention of admirers like Jim Irsay, it was Brady’s unwavering commitment to a rigorous fitness and diet regimen that truly elevated his prowess.

Beyond the spotlight of Super Bowl victories and accolades, Brady’s success can be attributed to a disciplined workout routine that has been unveiled in recent revelations.

What sort of training routine did Tom Brady follow during the Super Bowl?

Tom Brady’s training routine during the Super Bowl is a key component of his success on the field. His regimen, known as “The TB12” method, consists of a series of eight specific exercises designed to maximize his physical fitness and performance. These exercises include standing rows, banded push-ups, banded core rotations, banded deadlifts, banded shoulder presses, bicep curls and extensions, and declaration lunges.

Despite the misconception that resistance bands are solely for rehabilitation purposes, the 46-year-old and his fitness partner, Alex Guerrero, have found that they are highly effective for functional training.

According to the retired NFL player, around 90 percent of his workout routine involves using resistance bands. He stated that resistance bands offer numerous benefits compared to traditional weights, including increased resistance, versatility, and efficiency. 

“At TB12, around 90 percent of what we do —and I do — involves working out with resistance bands. A lot of athletes [have] a fixed idea about how resistance bands work, and some even associate them with rehab. Many are surprised to find that resistance bands work their bodies functionally better than weights do in terms of resistance, versatility, and maximizing efficiency,” Brady said.

The TB12 method is not just about physical exercise. It’s a holistic approach that encompasses daily habits across five pillars: pliability, nutrition, hydration, movement, and mental fitness. This comprehensive approach reflects Brady’s dedication to maintaining peak performance both on and off the field.

Who was behind Brady’s NFL longevity?

Tom Brady’s remarkable longevity and success in the NFL can be attributed in large part to his wellness coach and alternative medicine doctor, Alex Guerrero. Brady credits Guerrero for enabling him to play football for nearly a quarter-century with consistent dominance and durability throughout his career.

Brady and Guerrero’s partnership began in 2005, following Brady’s third Super Bowl championship. It marked the genesis of Brady’s notoriously strict diet and wellness routine. Guerrero, the main architect behind Brady’s fitness, introduced him to tissue pliability therapy, a concept that became integral to Brady’s training regimen.

In a heartfelt retirement statement, Brady expressed gratitude to Guerrero, stating, 

“I could have never made every Sunday without you; it’s that simple.” 

Brady’s illustrious career spanned 23 years, during which he secured seven Super Bowl championships, surpassing the total championships of any individual NFL franchise in the 56-year history of the Super Bowl. 

Meanwhile, Guerrero’s contributions to Brady’s career prove the impact of unique approaches to wellness in professional sports.

Shabiha Akter

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Shabiha, once a casual observer, has morphed into a die-hard NFL fan. She carefully dissects every play, trade, and strategy. Whether it's breaking down game highlights or predicting playoff outcomes, Shabiha is your go-to source for all things NFL.


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