Abs(4) 3 2-30
TUESDAY
Barbell Squat(1) 8 2
Back Hyperextension 3 15
Calf Raise 3 20
Abs(4) 3 12-30
Dumbbell Clean(6) 4 6
THURSDAY
Triceps exercise 5 6
Abs(4) 3 12-30
Grip exercise 4 8
FRIDAY
Reverse Hyperextension 4 6
Calf Raise 3 15
Abs(4) 3 12-30
Dumbbell Clean[Clean.sup.9] 4 6
pressing movement, such as bench on incline presses and squats. Implements such as chains and elastic
bands are always attached to the bar so the resistance becomes greater as the bar is lifted. As the goal
here is to improve power and explosiveness, Davis uses a weight that's 50%-60% of his one-rep max
2 Can be any number of triceps exercises, such as cable pressdowns, lying barbell extensions or overhead
extensions.
3 This consists of three different exercises--for example, a pulling move such as rows, a pushing move
such as a chest or triceps move and a shoulder move such as lateral raises --each performed for one
4 One of any number of exercises that target the upper abs, lower abs or obliques.
5 Typically consists of one of the following exercises: Kaiser squat machine, explosive jumps, kneeling
6 Performed standing on air-filled foot pads or other unstable training tool to enhance balance. Can be
7 Unlike on Mondays and Tuesdays, Davis uses as heavy a weight as possible for the desired number of
reps. After doing sets of 8, 5 and 3, the goals is to work up to doing three singles at or above 90% 1RM.
8 Can be any number of back exercises, such as lat pulldowns, bent-over rows or machine rows, standing
high-cable rows (to face), stiff-legged cleans or snatches, seated cleans or shrugs.
9 Can be virtually any pressing exercise of Davis' choice with a barbell, dumbbells, kettlebells, bands,
chains, etc. Reps stay somewhere between 10 and 30, stopping around two reps short of failure, resting
10 Typically consists of one of the following exercises: single-leg deadlifts, stiff-legged cleans or snatches
or glute-ham raises.
RELATED ARTICLE: FEEDING THE FREAK.
So what does a freak of nature like the 49ers' Vernon Davis put in his body? That's what we asked
Amanda Carlson, director of nutrition and research at Athletes' Performance inTempe, Arizona, the
company that claims Davis as one of its many high-profile clients. According to Carlson, here's a typical
Breakfast: 3 scrambled eggs + low-fat cheddar cheese + turkey bacon on a 100% whole-wheat bagel +
Lunch: BBQ chicken pizza (8-oz. chicken breast + low-fat cheese + barbecue sauce + black beans on a
Dinner: 8 oz. lean red meat + 2 cups brown rice + 2 cups steamed veggies + water Snack: Protein/carb
Total daily nutrient intake: Approx. 4,500-5,000 calories, 20%--25% from protein, 50% from carbs, 25%-