O’Hara now works on cardio and core exercises—much different from his old football workouts that focused on explosion, power and short bursts of energy required for the field. His favorite core exercises include plank holds and medicine ball throws, and he jumps rope between sets so he’s not sitting around.
For his diet, O’Hara turned 180-degrees from what he used to eat during his NFL days. “When I was in the league I had to work at maintaining my weight,” he explains. “I had to work at it to play at 300 or 305 lbs., so I was eating constantly. I couldn’t miss meals and had to load up on protein.” His heavy training in the NFL kept his weight up, but once he changed his workouts he slimmed down. He also reduced his portion sizes, post-NFL. “After I stopped playing, I knew that if I kept eating that way they’d have to cut me out of my house in about 4 years!” he says.
Every day for breakfast, O’Hara eats a Greek yogurt with granola, washed down with a MHP Probolic-SR protein shake. He substituted the amount of steak he used to eat with fish, and concentrates on ingesting more protein than carbs to stay lean. “I love MHP’s Power Pak Pudding because it’s easy way to get protein in on the go,” he says. His overriding rule? He no longer forces himself to finish everything on his plate now. He tries to eat a balanced diet with less carbs because he doesn’t practice daily like he used to.
He also relies on MHP’s Activite Sport multi-vitamin and Releve joint formula twice daily to keep him active, plus TRAC and NO-BOMB for pre-workout. After every training session he refuels his body with Dark Matter. And at night he supplements with Cyclin-GF to help him recover and rebuild his muscles while he’s sleeping. “As a player you always have these glimpses of what you’re going to do when done playing,” O’Hara says. “I didn’t know exactly what I wanted to do, but I knew I wanted to stay close to the game. I was a football fan before I was a pro, and the game has been good to me. I love the game and competition and camaraderie. And I love life lessons football teaches you.”
SHAUN O’HARA POST-FOOTBALL WORKOUT:
Monday – Legs
Walking lunges with barbell on back – 3 sets x 50 feet
Supersetted with weighted step-ups – 3 sets x 12-15 reps per leg
Leg press – 4-6 sets of 15-22 rep burnout sets, as heavy as possible to exhaustion
Leg extensions – 3 sets of 10-15 reps
Supersetted with leg curls – 3 sets x 10-15 reps
Tuesday – Chest, Triceps & Abs
Flat bench press – 5 sets x 6-15 reps (working up to 275 x 6-8 reps)
Supersetted with dumbbell inclines – 5 x 8-10 reps
Jump rope – 1 minute between sets. and jump rope
Lying triceps extensions – 4-5 sets x 8-12 reps.
Ab exercises (planks and medicine ball exercises)
Friday – Back & Biceps
Warm-up on treadmill, then do strider sprints at 9-10 mph for short bursts Pulldowns – 3 sets x 8-12 reps
Pull-ups – 3 sets x maximum reps
Seated rows – 3 sets x 8-12 reps
TRX Trainer bodyweight rows – 3 x 10-12 reps
Saturday – Shoulders, Upper Chest & Triceps
Dumbbell shoulder press – 4 sets x 8-15 reps
Supersetted with incline dumbbell press – 4 sets x 8-10 reps
Lateral raises – 3 sets x 8-10 reps
Supersetted with triceps pushdowns – 3 sets x 8-12 reps
Bent-over lateral raises – 3 sets x 8-10 reps
Supersetted with lying triceps extensions – 3 sets x 8-12 reps