Frank Zombo’s journey to NFL success is a testament to resilience and determination.
After a tough 2013 season filled with injuries, he faced uncertainty about his future. Over his first four seasons, he missed an average of six games per year, totaling 25 absences. His most recent injury, a torn hamstring, raised serious doubts about his ability to return to peak performance. In sports, there is a saying: “The best ability is availability,” and Zombo needed a new approach to stay in the game.
That’s when he turned to MECA, a training facility where his former Central Michigan teammate, Nick Bellore, had been training. Bellore had played three full seasons with the New York Jets without missing a single game and is now entering his 15th NFL season—an achievement with only a 0.1% probability.
Crafting a Comeback: The Game Plan
At MECA, every athlete undergoes an initial assessment to identify their goals and create a tailored plan. For Frank, the objective was clear: keep playing in the NFL. However, his body was holding him back. We focused on three key areas:
1. Restoring Structural Balance
Frank’s biggest issue was weakness in key areas: his lower back, upper hamstrings, medial quads, and hip flexors. These imbalances were limiting his performance and increasing injury risk. Since the body functions as a single unit, weaknesses in one area put stress on others. By strengthening these muscle groups, we not only improved his athleticism but also reduced the risk of future injuries.
2. Optimizing Nutrition
Frank’s diet needed a shift. He had been following a low-fat, high-carb diet, which wasn’t fueling his body effectively. We made simple but impactful changes: swapping egg whites for whole eggs, replacing low-fat turkey bacon with avocados, and using olive oil or butter instead of canola oil. By consuming more high-quality foods, Frank gained 20 pounds of muscle and dropped 5% body fat in just six months, significantly boosting his energy and focus.
3. Improving Relative Strength
Relative strength—how strong you are in relation to your body weight—is crucial for athletes. We focused on three key benefits:
- Acceleration: The stronger you are for your size, the faster you can accelerate, especially over the first 10 yards—a critical factor in sports success.
- Conditioning: Increased strength improves Repeat Sprint Ability (RSA), allowing players to perform at a high level throughout games and practices.
- Injury Prevention: A stronger body is more resilient against injuries, which was essential for Frank given his history.
The Results
Frank and I began training in the winter of 2014. Over 18 months, his progress was remarkable. He increased his bench press by 91 pounds and improved his back squat from 285 pounds for three reps to 484 pounds for one rep. These gains helped him extend his NFL career by five more seasons with the Kansas City Chiefs, capping off a successful run in the league.
The Takeaway
Frank Zombo’s story proves that strength training and proper nutrition can be game-changers. By correcting imbalances, fueling the body with the right foods, and building strength, athletes can perform at higher levels and extend their careers. Strength training isn’t just about lifting weights—it’s the ultimate advantage in sports.
Here is a Video of Frank working out at MECA in 2016:
With Gratitude and Love,
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