Former NFL All-Pro Jason Kelce learned the hard way that doing a pushup can be more challenging than going one on one against Aaron Donald. The ex-Philadelphia Eagles center, who’s already lost nearly 30 pounds from his playing days, played the role of strength-training student alongside exercise physiologist Dr. Mike Israetel for a workout session that may be a precursor for the next stage of his fitness transformation.
The workout offered a rare glimpse into the science and personality behind Kelce’s athletic prowess. From the outset, Kelce made his goals clear: preserve joint health, shed excess fat, and build muscle—especially in his legs and upper body. “I like feeling big, strong, and looking strong,” he admitted.
Before the two began the brutal session, Israetel, the co-founder of RP Strength app. emphasized to the All-Pro center the importance of proper warmups and flawless technique, setting the tone for a session focused on both safety and performance. A highlight of the workshop was Israetel’s breakdown of muscle fiber types.
One of Israetel’s key points was explaining that Kelce’s dominance on the field was in part due to his abundance of fast-twitch muscle fibers—fibers that allow for explosive power but have a downside of causing the athlete to fatigue rapidly. “That’s why you can be elite in the NFL,” Israetel noted, “but it also means your training needs to be tailored.”
Jason Kelce’s Training Goals: A Path Forward
During his 13-year season, Kelce played at a weight of 295 pounds. Now, two years removed, he’s down to 265 but has a long-term goal of just feeling better physically no matter what the scale reads. “I like feeling big, and I like looking strong,” he said, alluding to the challenges he faces as he adjusts his weight. “I don’t have a specific weight goal because I don’t want to get too small, but I know I need to lose some fat.”
During the video shared on both Kelce’s and Israetel’s YouTube channels, the popular exercise physiologist on an upper-body workout, mainly targeting chest, shoulders and triceps. The exercises selected, according to Israetel, were geared toward maximizing muscle engagement. By focusing on tempo—a method aimed to create added time under tension per rep—Israetel showed how simple moves such as pushups and lateral raises can become more challenging.
For this, he advised Kelce on how to focus on muscle fatigue in a controlled manner in order to maximize each rep while trying to avoid injury. “You have a higher proportion of fast-twitch muscle fibers, which fatigue quickly,” Dr. Israetel explained, helping Kelce understand the mechanics of his body better.
Despite being a six-time NFL All-Pro, the transition from intense football training to personal fitness can be difficult—which requires a back to basics approach. One of the main takeaways Israetel presented to Kelce was less can be more when it comes to training. For that, he advises no more than four to five exercises per workout to avoid not only overtraining, but unnecessary fatigue.
Ain’t nothing done [after four or five exercises] because you’re too g****mn tired,” Israetel says. “yet you’re moving around, but your muscles can’t be stimulated anymore because they can’t work hard enough.”