Fitness

Tiki Barber, Iron Man

The NFL legend shares the muscle-building secrets of his old-school weight-lifting routine

By Tiki Barber, as told to Grant Davis; Photograph: Rudy Archuleta
Published: February 2009   [ Updated: Feb 20, 2009 - 6:17:18 PM ]

There's no way I can lift that," I told Joe Carini, a six-time New Jersey Strongman champion, the first time I worked out with him. There I was, a veteran of seven NFL seasons, saying "It's too hard." I had never been much of a weight-room guy, but under Carini's tutelage, I began doing heavy low-rep routines that centered on the three old-school power lifts—bench press, dead lift, and squat—as well as classics such as the power clean, the shrug, and the shoulder press, and more exotic challenges that involved heavy, awkward objects such as sandbags and tires. I eventually gained 20 pounds of muscle and returned to the field feeling like a tightly wound rope. In my final three seasons, I didn't miss a single game and I rushed for nearly as much yardage as in all my previous years combined. I also learned there is no such thing as a shortcut. If you want the strength to evade linebackers or fight age, you have to do the work—"pure hard work," Carini calls it. I don't hit the iron for my TV career quite as hard as I used to for football, but nothing can make your body's muscles, joints, ligaments, and connective tissues stronger than lifting weights on a regular basis. Start building functional strength with my weeklong routine, then try to finish each weight-lifting day with one of these five unusual strongman exercises. These moves aren't for the faint of heart, but they'll work your entire body, right down to the muscles in your fingers.

Sandbags
Lie on your back with a 25- to 50-pound sandbag or heavy bag on your chest. Hold the bag there as you stand up, then raise the bag onto your right shoulder any way you can. Hold the bag against your chest again and slowly return to the floor. Do 10 reps on each side to build your obliques, your lower legs, and the stabilizer muscles in your upper back.

Bar Carry
Load a barbell with approximately 30 percent of your usual squat weight. (For example, if you squat 200 pounds, use 60 pounds.) Place the barbell across your shoulders and begin walking slowly. With every step, rotate your hips and shoulders. The more you twist, the more you'll work your core. Take 25 steps to complete one set. Do 10 sets.

Modified Sled Drag
Your gym probably won't let you pull a weighted sled across its floor (it's worth asking though!), so try this modified version at the cable station. Set the cable at a low height and attach two handle straps. Select a moderately heavy weight that can counterbalance your body. Face away from the machine and hold a strap in each hand. Push the straps forward until your arms are fully extended, and then lean forward until your shoulders are at about the same height as your hips. Now march in place. Take 25 short, quick steps. In addition to developing leg power, this move will also build core and shoulder strength.

Plate Lifting
Lay a 45-pound plate on the floor in front of you; you'll need about 20 feet of clear space ahead. Squat,  wedge your fingers under the side of the plate closest to you, and drive upward with your legs. When the plate is vertical, guide it forward until it is flat on the ground again, but on its opposite side (don't just let it drop to the floor and bounce). Do 10 reps. Each lift will work your legs and lower back. For an outdoor version of this exercise, use a large tire.

Farmer's Walk
Grab the heaviest dumbbells you can hold in each hand. Walk slowly with the weights at your sides. Take 25 steps for one set. Do 10 sets. Walking with heavy weights builds endurance and coordination.