The Ziggy Hood Off-season Transformation

Hopefully you checked out the videos I posted this morning in the Six Around The Web post of Pittsburgh Steelers defensive in Ziggy Hood, who is currently working out this off-season at Outer Limits Sports Performance in Pittsburgh. Hood, who has long been known as a workout warrior, is entering his fourth season in the league and quite a bit is expected out of him at left defensive end this year.

The folks at Outer Limits passed along some info to me today on the transformation that Hood has made since working out there and you can see the before and after photos below that were pulled off of their website. According to the info they passed along on the blog, there were 29 days between the before and after shots which was from phase one, which ran from March to April. Hood reportedly dropped his body fat from 24% to 18% during that time span and his weight went from 305 to 307 pounds. He lost 18 pounds of fat and gained 20 pounds of muscle.

Reportedly Hood is starting phase four this week and will continue to train at Outer Limits until July 27th, which is right before training camp gets underway in Latrobe this year. During the OTA practices this off-season, Hood reportedly has been practicing while wearing a weight belt in addition.

Hood has made 23 starts in his first three seasons in the league and has a combined 59 tackles, 39 of which were solo to go along with 5.5 sacks. If the photo below is from phase one, it will be interesting to see the complete transformation shots after he is done training this off-season.

Ziggy Hood transformation

  • Lang

    Now lets see that increase in lean mass lead to an increase in production on the field!

  • RMSteeler

    Send Mike Adams!

  • RIP

    Workout warriors are commonplace in the NFL, they all don’t become great fooball players.
    Here’s hoping Ziggy becomes one. They need his production this year more than ever.
    He should pay Aaron Smith to help him

  • jpbucco

    Hell, send me..


    I like the transformation, but why wait until your fourth year? Don’t the Steelers have people on staff to accomplish these things?

  • Wdmason

    He will be a great back up to have on the team if he doesnt cost too much against the cap.

  • Steel Hurtin

    Who would he be backing up? Keisel is 33, and not getting any younger. Ziggy is the long term plan at DE..

  • Kad964

    Sometimes, I wonder if fans no how a 3-4 defense works. He does his job. He’s not suppose to have big sack numbers.

  • Clintmartin

    Very Very dumb comment.

  • Grw1960

    Because he will soon be up fpr a new contract.

  • Wdmason

    I would never call anyone dumb on an online forum. Not very polite Clint and Im sure the moderator doesnt want to babysit the forum. Maybe you are not able to comprehend my statement. Maybe I should “dumb down” my comments for you?

    I realize Ziggy was drafted number one as a long term plan at DE but so far he has turned out to be only a good solid average player. Im sure the Steelers are hoping for more than average performance from Ziggy but we will have to wait and see.

  • Wdmason

    Who would he be backing up? He could back up the entire line or substitute. I wouldnt be surprised if he is beaten out by another player this year.

  • RG

    I don’t believe he called anyone dumb but the comment was……..

  • Pete

    Ziggy Hood by all accounts has played very well. You have to remember the roles in LeBeau’s 34. Hood’s main role is to occupy blockers in order to free the LB to make plays. It’s unspectacular and fans don’t generally see what they are doing. It’s a different 34 than the Ravens hybrid 34 or even the Packers 34. The Steelers are high on both Hood and Heyward. Everyone knows Smith will be impossible to replace but I think the D will continue to motor on with Hood and Heyward in the future.

  • Coughlin Steve
  • Wdmason

    It was a tongue and cheek comment but I guess nobody got it.

  • RG

    Well said, thank you! Saved me the time to type it.

  • The point is not that he will get materially better just by working out. However if he has skill AND is in better shape, then you can expect an overall improvement in on the field results.

  • Wdmason

    Dont forget about McLendon and thanks for being cordial in your reply. Yes I agree Ziggy has played very well.

  • Wdmason

    Tongue in cheek LOL If I didnt correct my typo, someone else will.

  • SteelersDepot

    People be nice. No name calling please.


    Agreed, Pete. For the longest time I did not know who Aaron Smith was, until he got hurt. He played a role on the D line that garnered no attention from splash plays, but played his role to a T, allowing the LB’s to be the play makers.

    Now we have Ziggy in the same role, yet some want him to step up and make an impact with splash plays, it won’t happen and should’nt happen in the LeBeau scheme. I think Ziggy has played his role quite well and will continue to be a force as a starter for years to come.

  • Wdmason

    2011 needed to be a big season for Ziggy. Its was his year to shine. Im big on Cam Heyward. I see Brett Keisel playing another year. I can see McLendon possibly moving over when Hampton comes back. Where does that leave Ziggy when his contract expires?

    I may have made a bold comment but I dont think it was “very very dumb.” Think about it.

  • Steel Hurtin

    Keisel should have another 2 years to offer, Heyward is still raw, remember, the lockout last year hurt the development of these young players. Look for Keisel to pass the torch to Heyward within the next 2 seasons.. McLendon is better suited over the nose, and he will get his reps there as Hampton continues to rehab. I think Hood and Woodley will anchor a strong left side this season, should be fun to watch..

  • PA2AK

    Read an article somewhere….check Woodley’s/Steelers stats from last season with A.Smith vs. Ziggy. Can’t replace an A. Smith based on his career. But Ziggy is much better now than Smith has been for the past 3 years. …this comes from a huge Smith fan. Bummer to see him go, but it was time. He was more important/dedicated/grateful to the Steelers than Ward, imo.

  • PA2AK

    Look at defensive/woodleys stats last year pre and post ziggy in the lineup. He was also making a conversion to that position, so 3 years to adjust in the steelers d-line is pretty standard.

  • JayBirdDC

    Yeah, he is not supposed to get sacks but definitely is supposed to push the line and create gaps for the LBs. He played well in 2010. Last year, I thought he was so-so. He didn’t seem to create much pressure when the Steelers rushed 3 or 4.

  • Mwormack

    Ziggy has had a good start to his career, but I have always felt he has so much more potential than he has displayed on the field. That doesn’t mean he played poor, but he just seems to me like he could be a star on the team. I think Heyward is in a similar situation, if these two play to their potential, our defense will be a force for the next five years.

  • kevin

    His run defense leaves some to be desired. He is a pretty good pass rusher as a 3-4 end most times though.

  • SteelSpine

    Right on, top to bottom. Here’s hoping too.

  • SteelSpine

    I wonder if it’s because he’s less likely potentially move to nose tackle since we drafted Taamu. Since nose tackles can get away with more blubber. Unless the new contract is to be a model?:)

  • SteelSpine

    I think we know 3-4 scheme. It’s comparing other people who have filled in at DE in our 3-4 & there wasnt more of a dropoff than when Ziggy filled in at DE. This is comparing Ziggy to McClendon & some scrubs who have filled in at DE in the past who we didnt spend 1st round picks on, the dropoff to them was no worse than when Ziggy. If the 3-4’s job is to be a blocking dummy, why spend a 1st round pick if you dont expect more from him than the big DEs who never costed us a 1st round pick. So I agree with Ziggy’s motor & potential, but the “played very well” hasnt ben proven..

  • SteelSpine

    Good questions, & I didnt know Ziggy is in final year of contract. McLendon been reported to be strong too, & seemed to hold up as well at-least as Ziggy did. & it was a huge dropoff when Keisel was out. Prior to then, even Hoke filled in at DE in the past & Hoke did as OK as McLendon/Ziggy & anyone not-named Aaron Smith. But we have so little depth at DE after this year that I think Steelers will re-sign Ziggy. I think Keisel’s health at his age wont be enough to count on Keisel after this year, & wouldnt surprise anyone if Keisel’s health peter’s out this season, passing the Keisel torch permanently to whomever is best backup at mid-season. I’m always pulling for Ziggy to be more improved, but if he is not this year, I agree with you that’ll be an awkward situation of contract next offseason.

  • SteelersDepot

    Ziggy is not in a contract year. He is signed through the 2013 season.

  • Wdmason

    Wow 34 comments.

  • Rovinrosie

    Holy hell! Go Ziggy!

  • I don’t think he’s even going to be considered as a nose tackle. The word is that Steve McLendon is going to play NT. If you read up on him recently, he is supposedly in the 320’s right now (listed at 280) and is one of the strongest on the team.

    The scariest thing about that is considering the possibility of getting these guys together in goal line packages. McLendon is in the 320’s, Ta’amu is 346, and Hampton’s left ass cheek weighs in the mid 300’s.