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Patrick Mahomes Workout Routine & Diet

When it comes to NFL quarterbacks, one name stands out among the rest—Patrick Mahomes. Known for his incredible talent, jaw-dropping throws, and unforgettable performances, Mahomes has captured the hearts of football fans worldwide.

But what makes him truly remarkable? In addition to his natural abilities, Mahomes possesses a strong work ethic and unwavering dedication to his craft, evident in his disciplined workout routine.

In this article, we will discuss Patrick Mahomes workout routine and diet, uncovering the secrets behind Mahomes’ rise to greatness both on and off the field.

Patrick Mahomes Stats

Age27 years
Height6 feet 2 inches (188 cm)
Weight102 kg (225 lbs.)
Date of BirthSeptember 17, 1995
ProfessionAmerican Football Player (Quarterback for Kansas City Chiefs)

Patrick Mahomes Workout Routine

Patrick Mahomes follows a 3-day workout routine during his NFL season. Other days, he plays games for his time and takes time off for rest and recovery.

Here is Patrick Mahomes workout schedule:

  • Day 1: Mobility Training
  • Day 2: Strength and Conditioning Training
  • Day 3: Explosive Power Workout

Day 1: Mobility

On the first day of training, Patrick Mahomes focuses on performing movements that improve his mobility.

These movements include yoga, Pilates, and deep stretches. He also works on enhancing his exercise form, particularly when it comes to squats.

Here are some examples of yoga and pilates exercises that help improve his mobility:

  • Downward Dog with Hip Opener
  • Cat-Cow with Spinal Rotation
  • Roll-Up to Forward Fold
  • Standing Side Bend with Arm Circles
  • Pilates Bridge with Hip Opener

Day 2: Strength and Conditioning

On the second day of training, Patrick Mahomes follows a strength and conditioning workout.

He enjoys lifting heavy weights, and He is able to lift extremely heavy weights, such as 500 lbs. during deadlifts.

Here is Patrick Mahomes Strength and Conditioning workout routine:

  • Pull-ups
  • Dumbbell chest press
  • Sled push
  • Farmer’s walk
  • Deadlift

Day 3: Explosive Power Workout

On the third day of training, he engages in an explosive power workout consisting of three supersets.

This workout targets his entire body and focuses on enhancing his core strength, stability, and explosive power. These elements are vital for enhancing his performance in the game.

Here is Patrick Mahomes Explosive Power Workout:

Superset 1 ⬇Sets x Reps
High-to-low cable woodchop3 x 6
Overhead rainbow med ball slam3 x 6
Superset 2 ⬇
Mid-level cable woodchop3 x 6
Med ball rotational throw3 x 6
Superset 3 ⬇
Low-to-high cable woodchop3 x 6
Reverse scoop diagonal med ball throw3 x 6

In each superset, perform the first exercise immediately followed by the second exercise without resting in between.

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Workout Principle

In an interview with Men’s Journal, Bobbdy Stroupe, who is Patrick Mahomes’ coach, shared comprehensive details about his workout.

Patrick Mahomes prefers to work out early in the morning. During the offseason, Patrick Mahomes exercises five days a week, while during the NFL season, he reduces it to three days a week, adjusting based on his game schedule.

His workout routine focuses on three key aspects: mobility, strength, and stability, which are all crucial for enhancing his performance in the game.

Being the son of former baseball player Pat Mahomes, Patrick has learned valuable lessons in work ethic and discipline from his father.

These qualities shine through in his game and training sessions, as he always gives his best effort.

Patrick Mahomes Diet

Patrick Mahomes eats 4-5 meals a day consisting of foods like chicken, fish, fruits, and vegetables. These foods provide him with essential macro and micronutrients.

He prefers clean eating and avoids junk food, as he believes that good nutrition plays a crucial role in an NFL player’s performance.

His wife, Brittany Matthews, who is also into fitness, assists him with his nutrition by preparing healthy meals. For snacks, he enjoys fruits such as apples, strawberries, and oranges.

While He never counts his calories, but to refuel and maintain his over 220-pound athletic body, we can assume that he consumes a lot.

Here is Patrick Mahomes Sample Diet Plan:

Meal 1: Breakfast

  • Oatmeal with added whey protein
  • whole grain toast

Meal 2: Lunch

  • Chicken or salmon salad
  • mixed greens, veggies

Meal 3: Evening Snack

  • Fruits like apples, strawberries, or oranges

Meal 4: First Dinner

  • Chicken or salmon
  • Steamed vegetables

Meal 5: Second Dinner

  • Chicken or salmon
  • Rice

Also Checkout: Derrick Henry Workout Routine and Diet


In conclusion, Patrick Mahomes, the exceptional NFL quarterback, captivates fans worldwide with his talent and unwavering dedication. His disciplined workout routine, focusing on mobility, strength, and explosive power, fuels his peak performance.

Combined with a clean, nutritious diet, Mahomes showcase excellence on and off the field. He continues to inspire with his remarkable skills, determination, and commitment to greatness.

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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