turbocharge Your Wheels!

Ex-Football Star Tiki Barber Is Able to Make a Comeback Thanks to Lifelong Training

Tiki Barber was one of the most explosive running backs in the NFL for several years. Though he retired following the 2006 season to pursue a career in television, he never quit working out hard. Now he’s planning a comeback, saying he misses the game and wants the challenge of playing again. Chances are he’ll succeed, since he’s never gotten out of playing shape. In his book, Tiki Barber’s Pure Hard Workout, published after he retired, he explained and illustrated in detail how to build strength, power and muscularity.

“Anyone who wants to look forward to a long and healthy life must work to remain physically fit,” he said. On these pages Tiki performs the grueling exercises he still employs to maintain his turbocharged legs. Use light weights when beginning the program, doing eight repetitions per exercise.

Photography by Michael Tedesco

SQUATS
Grasp a barbell on the upper back with a wide stance and grip. Keeping the back straight and head up, proceed to squat until thighs are almost parallel to the floor. Pause, then return to starting position.

DEADLIFTS
Stand facing a barbell with a shoulder-width stance. Proceed to squat down and grasp the bar just outside your legs. Keeping the back straight and head up, proceed to stand erect. Pause, then lower the bar to the floor and rise to
starting position.

CALF RAISES
Place your shoulders under the pads of a calf raise machine, with the balls of the feet on the toe block. Proceed to rise up on toes. Pause, then lower to starting position.

POWER CLEANS
With a barbell at your feet, squat down and grasp it with a shoulder-width grip. Proceed to rise, and as you do, cur it up to the top of the chest. Pause, then return the bar to the floor and rise to starting position.

HACK SQUATS
Align yourself in a hack squat machine, with the back against the pad and knees slightly bent. Proceed to grasp the handles and squat until legs are bent at 90-degree angles. Pause, then push back to starting position.

LEG PRESSES
Sit at a leg press machine, with feet against the pad and legs bent at 90-degree angles. Proceed to press legs out until almost straight. Pause, then return to starting position.

REVERSE HYPEREXTENSIONS
Align yourself on a proper apparatus, with a weight hanging from your ankles and grasping handles for support. Proceed to raise legs until parallel to the floor. Pause, then return to starting position.

HANGING LEG RAISES
Grasp an overhead bar with legs off the floor. Keeping legs almost straight, proceed to raise them until parallel to the floor. Pause, then return to starting position.

HEAVY BAG LIFTS
Lie on your back on the floor grasping a heavy bag, medicine ball or other suitable object (1). Proceed to sit up (2), then stand (3). Pause, then lower the bag to the floor and
starting position.

TIRE FLIPS
With a heavy tire or other suitable object at your feet, squat and place hands under it. Proceed to rise and flip the tire over.

SLED DRAGGING
Grasp ropes attached to a heavy object behind you. Keeping arms straight in front of you, bend over and take steps forward dragging the object.

FARMER’S WALK
Grasp barbells or two other suitable objects at sides. Proceed to take steps forward.