Last Updated On September 25, 2023
Have you ever wondered how Aaron Donald maintains his extraordinary athleticism season after season?
Beyond his natural talent for football, Donald's workout routine and diet are the secrets to his success as a defensive tackle for the Los Angeles Rams.
So, whether you're an aspiring athlete or want to look like one, I’m sharing the formula to help you achieve peak performance.
Let's dissect Aaron Donald's workout routine and diet plan.
- Aaron Donald's Workout Summary
- Aaron Donald's Workout Routine Explained
- What Is Aaron Donald Famous For?
- Current Body Stats
- Aaron Donald's Exercise and Training Principles
- Accomplishments and Awards
- What Does Aaron Donald's Diet Consist Of?
- What Supplements Does Aaron Donald Take?
- Common Questions About Aaron Donald
- Conclusion
Aaron Donald's Workout Summary
Main Workout Goal | Building Muscle Mass and Strength, Increasing Stamina |
Program Duration | 11-15 weeks |
Workout Days Per Week | 6 |
Time Per Workout | 60-90 minutes |
Equipment Required | Medicine Ball, Dumbbells, Barbells |
Recommended Supplements | Whey Protein Powder, Multivitamins, Pre-workout, BCAAs |
Aaron Donald's Workout Routine Explained
Aaron Donald's offseason workout routine is a finely-tuned machine designed to target every muscle group and hone the athletic skill necessary to dominate the football field.
And while Donald has access to both a personal trainer and a state-of-the-art training facility, most of these exercises can be possible at your standard gym.
Monday – Abs
The week starts with a grueling ab workout that enhances core stability to supercharge Donald's agility and lateral movements on the field.
The Aaron Donald abs workout is no secret and is often sought out by my clients. It centers around medicine ball crunches, bicycle crunches, toe touches, and various planks to push the football player's core to its limits and promote muscle growth.
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Exercises | Sets | Reps | Rest |
|---|---|---|---|
Medicine Ball Crunch | 5 | 20 | 10-15 secs |
Bicycle Crunches | 4 | 20 | 10-15 Secs |
Toe Touches | 4 | 20 | 10-15 Secs |
Side Plank | 4 | 20 | 10-15 Secs |
Heel Taps | 4 | 20 | 10-15 Secs |
Plank | 3 | hold for 1 minute | 10-15 Secs |
Tuesday – Lower Body Workout
Tuesdays focus on the legs, targeting muscle groups that put explosive power behind Aaron Donald's sprints and jumps. He employs squats, deadlifts, burpees, and calf raises to sculpt his lower body by engaging every fiber of his muscles to develop raw power and strength.
If you are a beginner or have a knee injury, I suggest you try doing burpee alternative exercises that will help your strength and fitness.
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Squats | 4 | 12 | 10-15 Secs |
Deadlifts | 3 | 10 | 10-15 Secs |
Burpees | 3 | 10 | 10-15 Secs |
Lunges | 4 | 20 | 10-15 Secs |
Calf Raises | 3 | 10 | 10-15 Secs |
Wednesday – Speed and Agility
On Wednesday, the training gears towards speed and agility training. The objective here is to mirror fast-paced, multi-directional gameplay. Sprints and agility ladders paired with exercises like suicide sprints and burpees prepare him for quick changes in direction.
Exercises | Sets | Reps | Rest |
|---|---|---|---|
10 Meter Sprints | 3 | 1 | 10-15 Secs |
25 Meter Sprints | 3 | 1 | 10-15 Secs |
Suicide Sprints | 3 | 1 | 10-15 Secs |
Agility Ladder | 3 | 1 | 10-15 Secs |
Burpees | 3 | 10 | 10-15 Secs |
Thursday – Cardio
The cardio training session on Thursday pushes Aaron Donald's stamina and endurance abilities to their limits. It keeps his heart rate high to burn fat and helps him maintain his impressive speed even in the off-season.
Donald likes to mix it up on cardio days. Elliptical, treadmill or cycling are some of his go-tos.
Friday – Upper Body Strength
His upper body workout is on Friday, with a laundry list of exercises that put more power behind his tackles and blocks. These exercises offer both hypertrophic and functional benefits, giving him muscle mass while enhancing his on-field performance.
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Bench Press | 4 | 10 | 10-15 Secs |
Military Press | 4 | 10 | 10-15 Secs |
Shrugs | 3 | 15 | 10-15 Secs |
Dips | 3 | 15 | 10-15 Secs |
Dumbbell Curls | 4 | 20 | 10-15 Secs |
Skull Crushers | 4 | 20 | 10-15 Secs |
Tricep Dip | 3 | 10 | 10-15 Secs |
Tricep Extensions | 3 | 10 | 10-15 Secs |
Incline Bench Press | 4 | 10 | 10-15 Secs |
Dumbbell Fly | 4 | 10 | 10-15 Secs |
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Saturday – Full Body Strength Training
Saturdays culminate the week's efforts, combining elements from all previous sessions into a comprehensive full-body workout. Exercises like box squats, dumbbell rows, and weighted sit-ups target multiple muscle groups.
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Box Squat | 4 | 10 | 10-15 Secs |
Split Squat | 4 | 10 | 10-15 Secs |
Dumbbell Side Bend | 3 | 15 | 10-15 Secs |
Sit Ups | 3 | 15 | 10-15 Secs |
Dumbbell Row | 3 | 15 | 10-15 Secs |
Lateral Raise | 3 | 10 | 10-15 Secs |
Zottman Curl | 3 | 15 | 10-15 Secs |
Reverse Lunge | 4 | 10 | 10-15 Secs |
Plank | 4 | 1-minute hold | 10-15 Secs |
Weighted Sit Ups | 3 | 15 | 10-15 Secs |
Sunday – Rest
Finally, Sunday is a rest day to let his muscles recover before another week of grinding.
What Is Aaron Donald Famous For?
Aaron Donald is a defensive juggernaut who's rewriting the playbook on what it means to dominate as a defensive tackle.
Hailing from the University of Pittsburgh, which isn't exactly a factory for football legends, Donald stood out from day one.
Since his first-round draft pick by the St. Louis Rams in 2014, he's racked up an eye-popping seven Pro Bowl selections and six first-team All-Pro nods. Coupling those accolades with his three NFL Defensive Player of the Year awards, it's hardly surprising that Donald has become a household name.
In his time with the St. Louis/Los Angeles Rams, he's claimed his spot amongst the league's elite regarding sacks, tackles for loss, and quarterback hits. However, his real impact comes from his unconquerable tenacity in the face of adversity.
Try to double-team him.
He'll fight through it.
Gang up with a triple team?
He takes that as a personal challenge.
The guy's a nightmare for any offensive coordinator, forcing them to redesign plays to keep him at bay.
Donald's not all brawn, though. The man's got a work ethic that's off the charts. Folks often describe him as the hardest-working man on the field, constantly pushing himself and his teammates to try once more until they get it right.
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Current Body Stats
Stat | Measurement |
|---|---|
Height | 6'1" |
Weight | 280 lbs |
Age | 32 |
Biceps | 16" |
Waist | 32" |
Chest | 44" |
Aaron Donald's Exercise and Training Principles
To be one of the best defensive players of his generation, Aaron Donald's workout routine and diet must hinge on making him a holistic athlete: strong, fast, agile, and mentally attuned to everything around him.
Let's take a look at how he does just that:
Diverse Muscle Group Targeting
The Aaron Donald workout takes a calculated approach to his physical development by dedicating specific days to different muscle groups. For example, Mondays are exclusively for abs, while lower body workouts dominate Tuesdays.
This approach helps the NFL player train every part of his body with a fitness routine that hones the specific abilities he needs for explosiveness and power behind every defensive tackle.
High-Intensity and Limit-Pushing Exercises
Donald doesn't do half-measures.
His training pushes him to his physical limits, with challenging and highly varied exercises that keep him engaged in his workout schedule.
Focus on Functional Strength and Agility Training
Aaron Donald's choice of exercises is geared towards muscle building, but it's also invaluable for developing functional strength for movements he would commonly execute during games.
Squats or deadlifts are great muscle-building exercises, but they also give him the explosive power needed for tackles and quick bursts of speed.
Similarly, sprints and agility ladders keep his heart rate high and train his muscles for quick-footed movements and short bursts of speed.
Short Recovery Intervals
Donald opts for a shorter rest period, often just enough to catch his breath and reset for the next set. This strategy keeps his muscles engaged longer, increasing their time under tension.
This approach also has cardiovascular benefits. Shorter breaks mean Donald's heart rate stays elevated, so his strength training session turns into a HIIT exercise. It gives him the edge in endurance during the late stages of games. Donald can keep pushing when other NFL players feel the fatigue set in.
Finally, the shorter intervals add a layer of mental toughness to the workout. When every muscle screams for an extended break, powering through the discomfort trains Donald's mind to remain resilient and sharp in high-pressure situations.
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Honor the Rest Day
All the passion in the world can't keep you functioning at its best if you're not giving yourself time to recover.
Donald uses Sundays strictly as rest days, giving himself necessary downtime for muscle repair so he can hit the ground running every Monday, fully recharged and ready for the week.
Knife Training and Hand-Fighting Skills
The Aaron Donald workout incorporates knife training to sharpen his hand-eye coordination.
Under professional supervision, Donald practices dodging and reacting to rubber knives, heightening his reflexes so he can respond instantaneously.[1]
It's one of the best ways defensive players can increase their reaction times.
Double Your Efforts on Weak Points
Donald again proves why he's one of the hardest-working players in the NFL by identifying and working twice as hard on his weaker areas.
He uses Saturdays as an opportunity to pay special attention to the areas that need improvement, ensuring a uniformly muscular physique that lacks vulnerabilities.
Eat Nourishing Foods
Lastly, Donald takes his nutrition seriously.
A professionally supervised, well-calibrated diet complements his vigorous training regimen, ensuring his body has all the nutrients it needs for peak performance and quick recovery.
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Accomplishments and Awards
In his senior year as a Pittsburgh Panther, Aaron Donald took home several prestigious accolades, including 2012 Unanimous All-American.
After Aaron Donald's move to the National Football League in 2014, he's continued to impress, claiming several awards as a tribute to his hard work, including:
What Does Aaron Donald's Diet Consist Of?
Aaron Donald leverages a diet plan of eating around 5,000 calories daily to maintain his massive physique. It's made up of approximately 50% carbs (616g), 20% protein (245g), and 30% fat (164g).
For perspective, a typical 32-year-old, moderately active man's recommended caloric intake is 2,600 calories, but Donald's workout plan requires far more energy to fuel the intensive exercises and lifting routine.
Note from a Trainer!
I am not recommending that you follow this diet plan, as it is specifically designed for Aaron Donald.
Donald works closely with Rams Head Team Dietition Joey Blake and his personal chef, Arron Sain, to develop a meal plan that provides all the essential nutrients his body needs.[4]
This high-volume diet plan requires a ton of discipline to avoid the temptation to get your caloric intake from empty calories. The goal here is to hit all of your macronutrients by consuming whole, nutrient-dense foods with consistency so your body can handle the intensity of the fitness routine.
See More - How Cam Newton Exercise And Eat
If you’re trying to figure out your own macros, there are plenty of calculators online to help you get started.[5]
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Late Night Snack
What To Go For
What To Avoid
What Supplements Does Aaron Donald Take?
Aaron Donald's diet plan covers most of his nutritional needs, but a few supplements can give you the sharpness and stamina you need to train like the NFL pro.
Whey Protein Powder
Aaron turns to whey powder as a reliable source of protein for muscle growth and repair. Given his intense weight training and high-endurance workouts, this supplement helps him hit his daily goal of 245g of protein to match his superhuman metabolic needs.
Aaron Donald is currently the face of Ready Sports Drinks, which include 20 grams of whey protein isolate.[6] I love this option for my clients looking for a well-rounded protein + electrolyte solution that is all-natural and sugar-free.
Multivitamins
Though Aaron's diet is nutrient-rich, the physical exertion he puts his body through—both during workouts and on game days—necessitates additional vitamin and mineral support.
Pre-Workout
Preparation is vital for an athlete of Donald's caliber, including energizing for workouts. A pre-workout supplement helps him get into the zone, so he's firing on all cylinders during his training sessions.
Related Article - Is It Bad To Take Pre-Workout Everyday?
BCAAs (Branched-Chain Amino Acids)
Any strength-building routine like Aaron Donald's should incorporate BCAAs to accelerate recovery and reduce muscle soreness. These amino acid supplements assist in protein synthesis and reduce muscle breakdown to improve your fitness performance.
Common Questions About Aaron Donald
Yes, Aaron Donald has a six-pack. He maintains it with an intense ab workout on Mondays and a diet plan that keeps him at approximately 11% body fat.
Aaron Donald lifted 225 pounds 35 times during the 2014 NFL combine. He ranked seventh in that year's crop of prospects.
Aaron Donald can bench press 495 pounds.
Conclusion
Now that you know the work that goes into Aaron Donald's fitness routine and diet plan, are you interested in giving it a shot?
Before you jump in with your barbells and medicine ball, remember that this is Donald at his peak. You'll need to work up to this point or risk injury by stretching yourself too far.
Whether you're considering adopting the entire exercise and diet regimen or want to sprinkle some aspects into your next gym session, we hope you found this article helpful.
References:
- https://www.therams.com/video/donald-trains-with-knives-20504110
- https://bleacherreport.com/articles/2318057-aaron-donald-named-2014-ap-defensive-rookie-of-the-year
- https://www.insider.com/video-aaron-donald-crying-super-bowl-win-2022-2
- https://arronsain.com/
- https://www.forbes.com/health/body/macro-calculator/
- https://teamready.com/ad99/
