Christian McCaffrey is one of the most highly-touted running backs to enter the NFL in quite some time. As a sophomore, he was a finalist for the Heisman Trophy. He finished his collegiate career by setting an NCAA record for all-purpose yards in a single season (3,864). He was drafted by the Carolina Panthers with the eighth overall pick, and he has multiple NFL and Panthers franchise records attached to his name. There is no doubt that Christian’s skills are top-notch, but his body is also what can only be defined as eye candy.

To be successful and reach the pinnacle where he stands today, it’s no surprise that Christian has put in serious work at the gym. A healthy, well-structured diet also would have been the perfect companion on his journey. But what are the routines and tips that McCaffrey followed? Stay tuned as secrets about Christian McCaffrey workout and diet routine are about to be revealed.

Christian McCaffrey’s Fitness Schedule

Before getting into his workout plan, it’s important to note that McCaffrey trains with specific exercises. He starts his day by waking at 8 in the morning and goes to bed somewhere around 10:30 at night. He tries to get approximately 8-9 hours of sleep. Christian’s workouts are specific and compliment his training sessions. His main aims are to bulk up, but while doing that, he also focuses on reducing body fat.

Christian and his coach, Brian Kula, work out together. Their first choice is ‘underground operation,’ which allows them to work out in the ways they desire, and they prefer to choose it over some well-equipped and high-profile gym. The best part about Christian’s journey is that he has had the constant support of his near and dear ones. He says that turned out to be an unbelievable asset for him. He has received help not just with his training but also in his professional life.

According to him, having fun with whatever you do, is something he believes in and would preach the same. Sport-specific workouts include explosive movements that help Christian level up his game. They are very much related to what he does on the football field. One day of the week, he does focus on linear explosiveness, while the other day is wholly dedicated to rest. He even finds napping to be of great help. 

Christian McCaffrey’s Workout Plan (Offseason)

What about his offseason training sessions? Christian likes to work out on the field as well as in the weight room for his offseason practice. He also spends a significant part of his day doing self-care, which is treatments, massages and relaxation. He also loves to spend time with his family. His offseason workouts include 4 workout sessions a week. The following is an elaborated version of his weekly workout:

Day 1 (Monday): He considers the first day of the week to be a sort of acceleration day. It might vary depending on what he performs, but it generally revolves around agility workouts. That is followed by a dynamic warmup lasting up to 45 mins. Then when he moves to weight rooms, it is mainly the Olympic lifts.

Day 2 (Tuesday): On Tuesdays, he starts with some position work and then moves to run drills. That day he might focus on heavy workouts, or it even can be deadlifts, box squats, and similar exercises. 

Rest Day (Wednesday): This day is dedicated to relaxation. He might go to Chiro or even enjoy a huge stretch, pool workout, sauna, a contrast bath, cryotherapy, or even a massage sounds good. Because the workout on this particular day is light, therefore the calorie count is also low. It also depends on his weight at the time and how he would like to fluctuate it.  

Day 3 (Thursday): Thursday is similar to the workout performed on Mondays. The day focuses on speed, with an agility workout and a 45-minute dynamic warmup. It may also include training in the weight room. 

Day 4 (Friday): He regards it as the metabolic day, which might indicate that he performs exercises that affect his metabolic rate on Friday. He does more conditioning exercises on his fourth day.

Rest Day (Saturday and Sunday): It is again his rest day for better recovery. The importance of rest cannot be neglected as it is vital for improved performance. 

He regards training as a dynamic process and also states that it is never a specific exercise but a combination of multiple. When asked to pick one, he emphasized doing sprints, hanging cleans and squats, and working in the weight room. 

He says they are all important, but one needs to understand when to incorporate what in their workout regime. Undoubtedly, he is pretty serious about his workouts, but the best thing, according to him, is rest and recovery. You might do hours of training, but when there is no rest, your health and game will both suffer. 

Favorites of Christian McCaffrey

Explosive Movements, he considers his favorite form of exercise. He loves track work, which allows him to perform moves that are springy and more explosive. He would also like to increase his speed and agility, allowing him to get in those perfect mechanical positions within no time. And that becomes all the more crucial because he is a running back.

Lifting Workouts such as explosive lifts, Olympic lifts, deadlifts and even cleans or snatches are athletic works that excite him. After his first workout meal, he prefers doing some lifting. The exercises range from plyometrics to Olympic lifts or even single-leg stuff.

Recovery day is of great importance for him, and he cannot stress that enough. He uses various methods to provide rest to his muscles. Water training or movements, hot and cold therapy, and a sauna, are a few ways he enjoys his rest days. He also uses NormaTec boots and HyperIce HyperVolt.

Christian McCaffrey’s Diet Plan

As we know, running backs must be robust, explosive, and durable athletes. Because of this, they also have to have a diet plan that helps them maintain a healthy weight and build lean muscle. With that in mind, Christian McCaffrey’s diet plan heavily focuses on consuming foods that support his gains.

His diet is specific and is cooked by a personal chef. That not only supports his requirement of balanced meals but also watches out for allergens. His chef does two weekly meal dropoffs, one of which comes on a Sunday afternoon. It is well-labeled and has instructions on when to eat his meals. His nutrition needs were identified when he got his blood work done, which also shed light on his sensitivities and allergies. He does that twice a year, and that is very helpful.

On Mondays:

Breakfast: His breakfast is also his pre-workout meal, which he consumes 2 hours before beginning his training. Sweet potato hash or fruit work as a carb source, and egg yolks contribute to his fats. Oats are also great, but he cannot have egg whites. Another meal would be high in protein, such as stew or meat soup. 

Lunch: After his workout, he hydrates properly and consumes a scoop of pre-workout and certain amino. He eats his lunch or post-workout meal right after his workout. It is simple as bison chili with potatoes, or it can also be vegetables blended in the stew. He likes soups as they are easy to eat.

(After lunch, he heads to a recovery center close to his residence. It is usually when he feels something in his ankle or hamstring, or at times he even needs soft tissue help. All this is followed by a nap.)

Dinner: He prefers his dinner after his naps. Meat dishes look good with sweet potato or avocado. He also drinks a lot of water; he describes his daily intake to be somewhere around a gallon and a half. He has dinner early before bedtime because nobody would prefer sleeping with a full stomach.

Supplements: He takes his supplements approximately 30 minutes before playing or working out. He has a pre-workout supplement, which is essential to improve your body and game. 

The perk and energy Christian feels throughout the day are delivered by lean protein, fats, and complex carbs. Other things he consumes are brown rice, fish, and gluten-free pasta, each one of which is filling and healthy. His diet is mostly clean and pretty organic.

Christian very strictly follows his diet without skipping meals or nutrition. His chef uses all-natural ingredients keeping in mind his blood test report. He is glad that his meals are pre-prepared and pre-planned, which saves him a lot of mental energy. That allows him to focus more on his training and thus improve his game. He might cook for himself, but his busy work schedule does not permit him to do so. 

Conclusion: Christian McCaffrey Workout & Diet Plan

Building muscle is not an easy task, and it can definitely be challenging at times. However, it is necessary if you want an athletic body type. If you want to be like Christian McCaffrey, you must put in a lot of hard work. You’ll need to make sure to work out at least three times per week, eat a healthy diet, and rest as often as you need. His performance is a pure example of his dedication to his routines. 

And if you desire to be as great as Mccaffrey, you will need to invest your time and efforts. When you do, you will be rewarded with a stronger, healthier, and more attractive body.

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