theathleticuk
SOUTH BEND, Ind. — When Loren Landow handed over a towel, the expectation was that it would be used to wipe away perspiration. Instead, it became the instrument of a brutal workout that left a 48-year-old journalist questioning his fitness levels.
Landow, Notre Dame's director of football performance, invited this reporter into the Guglielmino Athletics Complex for a training session that offered a glimpse into the regimen that has propelled the Fighting Irish to a national title game appearance and a 10-game winning streak. The workout was part of a series of exercises designed to test strength, stability, and endurance, with the towel drill proving to be unexpectedly challenging.
"If I pull out the towels with guys, it's sneaky terrible," Landow said. "When you want to put it on somebody and humble them a little bit, it's a good way." The drill involved bicep curls, overhead presses, lat pulldowns, and triceps extensions, all using only the resistance of a hand towel. By the sixth repetition, the upper back was burning, and the final two reps were completed with grunts and a desperate desire to avoid failure.
Landow noted that Missy Franklin, the five-time Olympic gold medalist swimmer he trained, would perform three sets of 50 reps of the same towel exercise. The contrast was humbling.
Key Analysis
The session revealed three core principles of Landow's training philosophy. First, the warmup is not just a formality but a critical assessment tool. Notre Dame's pre-practice routine involves a 10-minute series of 100 movements targeting mobility, stability, and activation, with coaches observing players for weaknesses. Landow quickly identified this reporter's poor ankle stability and hamstring tightness, despite decent mobility.
Second, strength training extends beyond lifting heavy weights. Landow emphasizes time under tension and isometric holds to build tendon durability, which is crucial for preventing injuries. Exercises like slow push-ups and reverse lunges with sustained holds are designed to exhaust muscles and strengthen connective tissues, a method backed by research and proven effective in keeping players healthy throughout long seasons.
Third, routine and competition go hand in hand. Landow incorporates playful yet challenging competitions, such as hanging from fat grips or pinching plates, to build grip strength and maintain engagement. He also fosters intellectual curiosity, explaining the 'why' behind exercises, which leads to greater buy-in from players. Former Notre Dame linebacker Jack Kiser, now with the Jacksonville Jaguars, credits Landow's program for his durability and performance, noting that the warmup became a ritual he still follows.
As the session concluded with another towel drill, the lesson was clear: even the simplest tools can reveal the complexity of elite athletic training.
Originally reported by theathleticuk.