Philadelphia Eagles right tackle Lane Johnson knows what it takes to stay on top. At 35, the two-time Super Bowl champion trains like a man who still has plenty of pancakes left to serve. In a recent video, Johnson teamed up with UFC fighters Brian Ortega and Sean Brady for a session that showcased the hybrid training style that keeps him dominant on the football field.
"Now I've got the mobility and the strength, and I'm not in as much pain. This stuff makes my job a whole lot easier," says Johnson. He shared a few key insights that have helped him dominate his training.
Speed and Power First
The day started with a dynamic upper body session, led by Johnson's longtime strength coach Gabe Rangel. "Today is a dynamic upper body day," Rangel explains. "We're moving weight as fast as possible to express power and strength. You check the ego at the door. It's not about how much weight is on the bar, it's about speed."
Johnson worked through speed bench presses with bands, followed by dumbbell single-arm incline chest presses. "A lot of sports are one side at a time, one leg at a time," Rangel says. "You're never just planted with all four limbs. That's why we build unilateral strength."
Fighter's Edge: Conditioning Like an MMA Pro
From there, the group hammered rotational core work with band chops and cable lifts. "Rotary strength is everything," Rangel explains. "For fighters it's how you throw a punch. For Lane, it's how he throws guys off him on the field."
The workout also featured Bulgarian bag flips, an old-school wrestling move designed to challenge grip and shoulders. "Your forearms are smoked after those," says Rangel.
To finish, Johnson hit a brutal hip/glute endurance circuit on the belt squat machine. "We want to create conditioning without hurting joints," says Rangel.
Takeaway: Train Fast, Age Better
For Johnson, the philosophy is simple: keep moving with speed. "As we age, a lot of guys slow down. But that's a choice," Rangel says. "If you move fast, you'll continue to move fast. That's how you age better."
The lesson: train with intention, and you'll last longer, whether you're in the NFL or just chasing your own goals.
Copyright 2025 The Arena Group, Inc. All Rights Reserved