Former University of Texas running back D’Onta Foreman opted to enter the NFL draft this year, and is making himself a pretty good candidate for a top draft pick.
Being a Doak Walker Award recipient, an honor reserved for the top running back in the nation, was not enough for him. He wanted to, “take things up a notch and to become the best version of myself,” Foreman wrote in his first weekly column for Men’s Fitness about his road to the NFL.
So to prepare for the NFL scouting combine he had the goal of reducing is body fat percentage and building lean muscle. A big part of the transition relied on his diet. Foreman says in his column his eating habits were something the nutrition staff at Texas had tried to get him to change for a while, but being a student athlete didn’t leave him much time for meal prep, and he was at a loss when it came to what to cook.
When Foreman got to the EXOS Gym in Gulf Breeze, Florida to prepare for the combine, the nutritionists there helped him develop a plan, he said. Foremen’s favorite meal ended up being salmon with mixed veggies, brown rice and a slice of bacon, which he ate for most lunches and dinners.
This new routine helped him shed 13 pounds and build muscle mass, he wrote. Unfortunately Foreman was unable to test out his new body at the combine, a stress fracture in his foot kept him from competing, but he was able to prove himself during Texas pro day. He started his training at 246 and was able to run a 4.45-second 40-yard dash at 234 pounds, according to the Dallas News site Sports Day.
Just got confirmation from scouts on-site that D'Onta Foreman ran two 4.45 fortys at his pro day. At 234. That's big time.
— Lance Zierlein (@LanceZierlein) March 28, 2017
We can only imagine that Foreman’s diet was paired with a pretty rigorous workout routine, indicated by this sprinting video he posted to IG.
Men’s Fitness talked to Nick Winkelman, a long time combine trainer and director of movement on the Performance Innovation Team at EXOS. Check out his advice on shaving seconds off your 40-yard dash or just improving your neighborhood run.
- “I guarantee that eight out of every 10 guys will stop driving when they get near the 40-yard line. So twice a week—one day working zero to 20 yards, one day zero to 50 yards—run four repetitions after a proper warmup as hard as you can. Empty the tank on all four repetitions. You’ll drop your 40 by a few tenths [of a second] in six weeks.”
- “Recovery is the key to every great program, so massage, stretch, use compression, and get in the cold plunge afterward. Add a little bit of endurance training to my drills, and you’ll smash an adventure race or even your pickup games or just a hike with your kids.”
- “If you’re doing anything beyond linear running that requires speed and cutting—whether it’s flag football or a Tough Mudder—I recommend the six-cone drill: Set two rows of three cones five yards apart, where you can shuffle diagonally.”