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Buc Starts Here

Sept. 07, 2015
Sept. 07, 2015

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Sept. 7, 2015

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Buc Starts Here

A tree (yes) and a dual workout helped make Lavonte David a star

ON A STRETCH of grass in front of the Fort Scott Community College campus in Fort Scott, Kans., stands a large, leafy oak known as Man Maker Force. All those who have played football for the Greyhounds—as fourth-year Tampa Bay Buccaneers linebacker Lavonte David did from 2008 to '09—know how the unassuming tree got its commanding nickname.

This is an article from the Sept. 7, 2015 issue

"The first day of camp we had a conditioning test—it was brutal," says David of the repeated sets of 40-, 110- and 220-yard sprints around the tree. David didn't finish in the allotted time, finally falling to the ground and telling a coach, "Please don't cut me."

They didn't, but, says David, "I knew I couldn't have that same outcome ever again, so I'm always making sure I'm in shape and ready to dominate whatever the coaches have planned."

Following two years at Fort Scott and two more at Nebraska, David was selected by the Bucs in the second round of the 2012 NFL draft (see page 156). In the three seasons since, he's the only player in the league to record 10 or more sacks and at least six interceptions. He was an All-Pro in 2013, and after finishing third in the league with 146 total tackles and tied for third with four forced fumbles last season, the 25-year-old David signed a five-year contract extension in early August worth $50.25 million.

Tony Villani, David's trainer for four years and the owner of XPE Sports in Boca Raton, Fla., credits David's success to his pupil's humble attitude and commitment to Villani's unorthodox training strategy. "We agreed that to be one of the best linebackers in the league, you need to tackle with power and hit like a lineman, but you also need to cover and move around in space like a D-back," says Villani.

So Villani came up with a two-pronged approach: intersperse days of working with linemen (including the Pouncey brothers—the Dolphins' Mike and the Steelers' Maurkice) to boost strength and power, with days working alongside defensive backs and receivers (including the Chiefs' Eric Berry and the 49ers' Anquan Boldin) to improve speed and agility. Some sessions include explosive leg exercises, upper-body lifting and footwork drills over five to 10 yards, while others require David to focus on hip flexibility, longer sprints and changing directions.

"It's about understanding what I'm going up against, who I am and what I can do to put myself in a greater position to make a play or be a better player," says David. Now he's the one proving to be a force.

EDGE

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Inclined to Work Hard

Trainer Tony Villani's patented SHREDmill—an adjustable, self-powered treadmill—allows him to tailor David's workout for either strength and power or for speed and agility.

When running on the machine, the 233-pound David's target is 16 mph, which is roughly what he'd need to chase tight ends and running backs in the open field. To work on his speed and stride length, David sprints at a 15% to 20% incline, doing roughly six sets of up to a dozen sprints of 25 to 40 yards. To enhance his power and quickness, he sprints at a 10% incline against 200 to 400 pounds of resistance in three- to five-second bursts.

For more athlete training profiles and tips, go to SI.com/trainingwith

PHOTOJONATHAN BACHMAN/APPHOTOCOURTESY XPE SPORTS