Some Dolphins notes on a Friday:
▪ While much of the NFL vacations these past three weeks, several Dolphins are doing something far different in an admirable display of dedication to their craft.
But then again, what else would you expect from Frank Gore, a tireless worker, than daily multi-hour sessions?
Gore, 35, is among several Dolphins toiling this month at Bommarito Performance training, working with respected trainers Pete Bommarito and Joe Ferrer.
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“What’s most amazing is he has such hard, strong work ethic,” Ferrer said. “He’s not going half speed ever. He motivates the other guys if they half-ass a rep. He’s a good team guy.”
Even during the time of year when players are allowed and encouraged to take a break, Gore spends several hours a day on his body.
“He doesn’t need to do the volume he does in his mid 20s, even though he would like to,” Ferrer said. “It’s getting quality reps and shutting it down. Every year, he’s trying to get into that 210 pound range. He’s getting close. That’s our goal to shed some body weight, make sure the speed is there.”
Gore spends 25 minutes on “movement prep,” then 30 to 40 minutes on running and movement training. He allocates 45 minutes to an hour in the weight room and then spends another one or two hours in the medical room for recovery exercises such as using a laser on the skin that increases blood circulation “to make sure he’s recovering enough to be ready the next day,” Ferrer said.
Among others who have been working out at Bommarito’s facility this month:
▪ Receiver Albert Wilson: “He’s very detailed,” Ferrer said. “He likes us to explain the science, why he’s doing this or that. Pete thinks he’s going to be amazing this year.”
Incidentally, Pro Football Focus noted Wilson led the league in wide receiver rating (the passer rating when targeted) on targets at or behind the line of scrimmage last season. At 133.3, he was far ahead of Jarvis Landry, who was No. 2 at 107.4.
Per PFF, “Wilson caught 17-of-20 targets behind the line of scrimmage, for 160 receiving yards and two touchdowns, resulting in a passer rating when targeted of 133.3 — the best mark in the league by a considerable margin. Wilson also racked up a staggering 8.0 yards per reception and 10.9 yards after the catch per reception, which also paced the league.”
▪ Defensive end Charles Harris also has been a regular at Bommarito’s. “He’s a monster, a weight room guy, strong as hell, quick off the line,” Ferrer said. “Has a motor. Does not get tired. He’s going to be a good pass rusher. You can tell all the skills are there. His burst is tremendous off the line. Everyone is taking a break and Charles is like, ‘What’s next, what’s next?’ He wanted to get stronger, more explosive — just wanted to drop some body fat — he’s already a lean guy.”
▪ Defensive tackle Davon Godchaux has been another Bommarito regular: “Big, strong guy; he wanted to be a little more well conditioned, which he’s doing,” Ferrer said.
▪ Guard Isaac Asiata, the former fifth-round pick who didn’t play at all as a rookie, also has been working at Bommarito’s. “He said he needs to drop a little weight,” Ferrer said.
Ferrer, who spends time around these Dolphins, said “it sounds like the locker room is awesome this year. All of them said they’re having fun with their team, good camaradarie.” That’s one thing Miami wanted to improve.
THIS AND THAT
▪ The Dolphins retained their preseason TV announcing team (Dick Stockton, Bob Griese and Nat Moore) to call four games on CBS 4. All of the games also will be televised on a delayed basis on NFL Network ... Jimmy Cefalo, Joe Rose and Griese return as the radio team on WQAM-560.
▪ With the Dolphins passing on the two cornerbacks in the supplemental draft (Sam Beal and Adonis Alexander), Miami will stick with Bobby McCain, Cordrea Tankersley and Tony Lippett as the three players competing for the boundary job opposite Xavien Howard.
▪ Don’t underestimate what Gore can do as a pass catcher. Per PFF, since 2006, he ranks third among NFL running backs in forced missed tackles as a receiver.
That means the Dolphins now have three running backs who are skilled receivers out of the backfield (Gore, Kenyan Drake, Kelan Ballage).
▪ PFF released these numbers on how the Dolphins’ running backs did as pass blockers last season.
Drake - 53 snaps, 1 pressure allowed.
Gore - 74 snaps, 7 pressures allowed.
Ballage (at Arizona State) - 54 snaps, 3 pressures