Josh Ross Continues Training For an All-New Type of Gameday

Almost seamlessly, Josh Ross has made a chart-topping transformation from hard-hitting college defensive back to becoming one of the country’s top heartbreak songwriters. His success now seems to extend even faster than his 40-yard dash time.

He traded Cover 2 Security to create a music playlist that now attracts nearly three million monthly Spotify listeners. This is quite an achievement for an artist who first picked up the guitar after football-related injuries prevented him from pursuing the sport any longer.

Last year became a landmark year for Ross: after dropping his debut album, later tonight, he reached number one on American country radio with “Single Again” and received multiple CCMA awards – Canada’s version of the CMAs – including Entertainer of the Year. Now as a veteran of the major tours, he has made his debut for Jelly Roll before he starts making headlines of his own. Following the tour in February, Ross is set to take the stage at Luke Bryan’s annual “Crash My Playa” event in Mexico later tonight.

And the accolades keep coming—Ross was recently named one of the Country Radio Seminar’s 2026 New Faces of Country Music. This is impressive for a former college athlete who initially didn’t envision music as his full-time career. Ross admits, “I would sing at parties or karaoke or whatever, but I didn’t take it seriously at first.” “It wasn’t a good thing. The game was a good thing.”

These days, Josh Ross still possesses an athlete’s drive, but he has adapted that intensity to serve a new purpose. Success in the studio and on stage has forced him to make some sporting sacrifices for the sake of his long-term career. An avid BMX fan, Ross admits to taking more risks for the safety of his career as well as his body. “I have two bikes, but I don’t ride either – that wouldn’t be good,” he says.

That agreement doesn’t mean Ross has let him go with a football mentality. The gym remains a second home of sorts, but his training goals have now shifted from on-field performances to on-stage performances. Singing the hits for 90 minutes is prioritised before hitting the receivers on the field, and this reality means less power and more cardio to stay strong during the gruelling tour of the year.

“With music, like football, you drop whatever is in front of you and keep running forward.”

Instead of hitting wide receivers, Josh Ross now trains to keep hitting high notes

As a defensive player at Western University in Ontario from 2012–2016, Josh Ross relied on his speed to make an immediate and intimidating impact on opposing offences.

“My job was to go out at the beginning of the game and try to kill as many guys as I could,” says Ross. “Then they would rather not come back and catch the ball. That was always my strategy, whether it was smart or not.”

The 6′ 185-pound Ross says his athletic talent comes from an equal mix of speed and strength. He remembers a time of 4.47 seconds in the 40-yard dash. His weight room numbers were equally impressive; he lifted 225 pounds for 12 reps while claiming a power clean PR of 285 pounds.

He’s still proud of those numbers—and says he plans to match them one day—but after a recent workout there was a sobering reminder of how far music has pulled him from his former athletic peak.

He says, “In London, I went one morning and wanted to get some energy out, and I started doing power cleaning and things like that.” The next morning, I woke up and thought to myself, “My shoulders, lats, and traps haven’t hurt this much in a long time.” Occasionally, I still feel like I could do this, but I definitely can’t.”

Instead of prioritising explosive, maximum-effort, dynamic training during football, Ross now follows a more traditional bodypart-split routine. Simplicity helps these days, especially with the gruelling travel schedule that comes with being a top-selling country artist. He brings a set of dumbbells on the road but will adjust his workouts to suit whatever accommodations he offers—whether it’s a fully equipped fitness centre or a limited hotel gym.

He explains, “Now I just do back and biceps, shoulders and chest, and a leg day—those types of splits.” “Plus I’ll add a little core work and maybe a little cardio at the end.”

Despite his job no longer requiring him to run 110 yards from sideline to sideline, Ross acknowledges that touring for more than 100 days a year necessitates a new form of conditioning to sustain high notes without experiencing breathlessness during repeated periods.

He says, “The best way to train for singing is to run fast and then stop and sing a poem, then run again and sing a poem.” “Interval-style training would be good for this.”

Balancing fitness and band life on the road requires teamwork

No longer training for football means Ross sometimes finds balance away from both the weight room and the stage. At times, Ross finds solace in the simple act of catching and releasing fish in a nearby pond. “If I have an hour to spare, I’ll explore my options,” he says. Like other artists, Ross enjoys playing golf occasionally, although he admits that it is more difficult to manage his swing than music. “I wish I could say I was good at golf,” he says. “I’ll play. I’m not outstanding, but I enjoy it.”

Ross says if he had to pick one sport after football, motocross – a passion he inherited from his father – would still be at the top. “This is the one sport I would choose to be a pro in.” Although the risk of injury now keeps him off the bike, he is happy to share his passion with like-minded bandmates. “I still watch Supercross on TV when we’re on the road or on the bus,” he says. “Some people are super invested in it too, which is nice.”

The connection between Ross and the band extends to watching BMX videos. Being strong together, he says, plays a part in the strong performance come showtime. Ross makes a point of scheduling workouts, whether it’s a quick morning session before an interview or a late afternoon exercise routine. “It’s been nice to find a routine on the road. I think the hardest part has been living in weird time zones and schedules.”

On most show days, Josh and his band try to go to a local gym together for a late morning or afternoon workout, focusing on body part-specific training. While it’s difficult to build massive muscle on the road, keeping everyone accountable helps foster camaraderie – no matter where the tour takes them. “We try to find a local gym, come back at one or two o’clock, then go to sound check around three o’clock,” he says. “We’ll even run if we can.

Ross says that because of the unpredictability of touring life, self-discipline becomes the key to staying in top shape year-round, which also makes nutrition an important part. During travel, he focuses on protein-rich meals and has pre-prepared options on the bus to avoid late-night fast food stops. Protein shakes and bars help keep him energetic and healthy while on the road.

“I try to be conscious of my protein intake and eat pre-made meals from Factor Food on the bus. If people stop by McDonald’s at 2 o’clock, I’ll take one of those meals out for them.

Turning football injury into country music fame

Football played a major role in Josh Ross’s life, but back-to-back ligament tears in his right ankle required reconstructive surgery and two separate rehabilitation phases. The time away forced Ross to realise that sports were only a temporary part of his personal development.

“It’s a long process – four to eight months – and it was really frustrating to come back, only to have the same thing happen again on my second day on the field. Then it’s like, OK, reset and go through about half a year of rehab. I lost my love for it.”

Those injuries eventually shifted his passion from zone coverage to covering tunes on stage. As he gradually moved away from football, Ross turned to music as a new outlet, teaching himself guitar and even some piano through YouTube tutorials.

Growing up in Ontario, Ross first experimented with songs by journaling about daily life—a habit that eventually led to his early songwriting efforts, including his college song, “Cheap Red Wine.” “They were terrible,” he admits, laughing. “At the time I probably thought it was the best song ever. Then you get humbled rapidly.”

Although he stopped playing football, Ross found that success in music required the same relentless mentality: “Football taught me that if you want something, you have to grind.” His head coach Greg Marshall also imparted some wisdom, reassuring Ross that he was on the right path. “They told me that if you’re not completely committed to [football], you should quit,” Ross recalls. “You can do a lot more.”

By 2019, Ross was living in Nashville full-time, and all the hard work began to pay off. He once again relied on teamwork – this time with a group of writers – and soon the hits started coming. In 2022, his single “First Taste of Gone” gave him his first taste of national recognition. That year, he was a Rising Star nominee at the Canadian Country Music Awards and performed at the Grey Cup halftime show.

Two years later, Ross has officially achieved breakout status. They set the stage for their debut with the popular “Hate How You Look,” followed by the success of “Single Again.” Later tonight, the tour will begin on February 6 in New Brunswick, Canada.

“These past two years have been especially good for me – I definitely feel like I’m on the right track. Between special places, awards, and my first number one at US country radio, there have been many wins, and I’m very grateful for them all.”