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Train Like a Pro Football Player With Cooper DeJean's Exact Power and Speed Workout

By Kelsey Kryger Men's Journal

Updated May 21, 2026 12:45 PM

Even if you never fulfilled your dreams of becoming a professional football player, that doesn't mean you can't still train like one. Hitting the weights and incorporating power-driven movements is a huge component of athletic training, and Philadelphia Eagles defensive back, Cooper DeJean, takes that part of the job quite seriously.

Eagles fans are quite familiar with DeJean, the 23-year-old defensive back who famously picked off Patrick Mahomes and returned it 38 yards for a touchdown in Super Bowl LIX. In a recent video, he walked fans through one of his workouts for speed and power, breaking down how each programmed exercise directly translates to play on the football field.

"The weight room's a big part of football, and it's a big part of what I did to build myself into the football player I wanted to be," DeJean says. "When you're strong, you can take on all the big guys, you're able to cover, you're able to get hands on people. So strength is a big thing about playing the defensive back position."

Exercises like the Keiser squat are about fast force production, while kettlebell plank push pulls are more for balance and control to efficiently change direction. Try out the full workout yourself below.

Cooper DeJean's Speed and Power Workout

How to Do Keiser Squats

Set the Keiser machine handles at shoulder height and stand with feet shoulder-width apart.
Lower into a squat by pushing your hips back and bending your knees.
Drive through your heels to stand back up.

How to Do Depth to Broad Jumps

Stand on a box or platform.
Jump off the box, land softly, and immediately explode forward into a broad jump.
Swing your arms to help generate power and distance.
Stick the landing.

How to Do Barbell Back Squats

Position a barbell across your upper traps and stand with feet shoulder-width apart.
Keep your chest lifted as you sit your hips back.
Lower until your thighs are at least parallel to the floor.
Push through your heels to return to standing while keeping your spine neutral.

How to Do Kettlebell Plank Push Pull

Start in a high plank position with a kettlebell placed beside one hand. Lift the opposite leg.
Keep your hips square and core tight as you push the kettlebell away from you.
Pull the kettlebell back toward your body.
Repeat on opposite side.

How to Do Medicine Ball Oblique Iso Hold

Lay on one side on a bench or other sturdy surface. Position one leg behind and one leg in front.
Have a partner throw the medicine ball to you.
Catch the medicine ball and throw it back while resisting rotation.
Repeat on opposite side.

How to Do Flying 20's

Place cones on a track or open field to map out your distance.
Gradually build up your speed for 20 meters.
Sprint all out for 20 meters.
Safely slow down and decelerate for 20 meters.

How to Do Suicide Sprints

Set up cones at various distances from a start line.
Sprint to the first set of cones and back.
Sprint to the next set of cones and back.
Sprint to the final set of cones and back, marking the completion of one rep.

This story was originally published by Men's Journal on May 21, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.

This story was originally published May 21, 2026 at 11:30 AM.