How much strength training do you do?
I do that probably four, five times a week. . . . Anywhere from an hour, an hour and a half of strength training. Upper and lower body. Then you got your core work that you do as well. I do a little bit of yoga as well.
Is that for flexibility?
Yes. . . . I may throw in a little Pilates this year. Lorenzo [Alexander, another Redskins linebacker] told me about Pilates. He likes it. So I may try it.
In a given week, how much time do you devote to working out?
You’re looking at probably about 20 hours a week, 20 to 25 hours a week.
Do you do anything special toward the end of the season, when you have all those bumps and bruises?
Getting in the cold tub, hot tub . . . hot-cold contrast. Deep-tissue massages. Steam room. Those types of things. . . . I get in the steam room during the offseason as well.
What would you say is the most important part [of your fitness regimen]?
Being in the best possible shape, first and foremost, to give yourself a chance to compete at the highest level. Then from there, staying on top of detail, attention to detail. Always challenging yourself to get better. Never becoming satisfied or complacent in what you’ve accomplished. I’ll always look to see how I can improve in the offseason in particular. Just trying to see, “Okay, I want to do this to get better, get stronger, get faster.”
How would you compare yourself to when you broke into the league?
I’m smarter. I’m stronger. I have a routine. I know how to prepare myself for the grueling season. . . . Now I have a plan, and I know how to execute my plan.