Powering Up The Defense

COMPLEX In sequence, with a 105-pound barbell: an upright row (above) to a snatch (bar flipped and held shoulder height), to a squat press, to a bent-over row. In one complex Brooking does the sequence six times without putting down the weight. He does three complexes.

SQUATS He starts at 225 pounds and works up to 500, doing four sets of two. For this exercise Brooking uses a weight belt to support his back.

PULL-UPS Four sets of 10 with hands facing body (above, left). Strengthens the back, the lats and the biceps.

BICEPS CURLS On a Hammer machine, both arms curling at once, with 90 pounds (above, right). Four sets of 10.

Brooking also does Power Cleans, in which he lifts a barbell from a six-inch platform to chest level. Four sets of three, starting at 242 pounds, going up to 318. Last, he does Striders, in which he runs the length of a football field, walks the width of the end zone, then runs the length back. Running at about 80% of full speed, he does five sets.