THERE ARE FEW players currently in the NFL—or who have played ever in the sport’s storied history, for that matter—as electrifying as Baltimore Ravens quarterback Lamar Jackson. The 27-year-old is one of the most decorated superstars in the league; in just six seasons, he has won the MVP award twice (including last season in 2023 and the second-ever unanimous winner in 2019) and broken multiple quarterback rushing records while establishing his team as a perpetual postseason contender.
Jackson is a constant highlight threat for opposing defenses, both through the air and on the run, and his style of play wouldn’t be possible without a rock-solid physical foundation. As a dual-threat quarterback, he depends on his body to be mobile and strong while still being quicker and more explosive than anyone else on the field. To keep himself in MVP-caliber condition, Jackson trains hard in the weight room. “Eventually, the hits you’re taking in the league, they’ll take a toll on your body,” he says. “I’ve got to stay in shape, I’ve got to bulk up, I’ve got to stay fast, be able to move because there’s defensive linemen in the league who are coming to take my head off.”
That training doesn’t stop when he’s traveling in the offseason. Jackson depends on a quick circuit of resistance band, dumbbell, and barbell movements to stay active without needing to get bogged down in a full-on training session.
The QB stopped by MH HQ to share one of the circuits he uses when he’s on the road. The upper body and core-focused routine might not turn you into one of the most dynamic athletes in all of sports—but it can give you a useful upper body pump for the days you need a quick training fix.
Lamar Jackson’s Offseason Workout
Resistance Band Curls
3 sets of 8 to 12 reps
Jackson trains his arms to build strength for passing. He says his home field in Baltimore often has “heavy wind,” so forearm strength is essential for tight spirals.
Dumbbell Incline Press
3 sets of 8 to 12 reps
After pumping up his arms, Jackson shifts focus to his chest. The incline position trains the upper chest.
Pushup to Drag and Row
3 sets of 6 to 12 reps per side
Jackson hits his chest again with the pushup, but adds a core and back component to the movement with a dumbbell drag and row.
Russian Twist
3 sets of 30 seconds
The Russian twist allows Jackson to add a rotational component to his core training, which he says is especially important for quarterbacks.
Ab Rollouts
3 sets of 15 reps
Core strength and stability is important for everything Jackson does on the field—so he uses rollouts to train his whole core as a unit, emphasizing anti-extension.
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