Wide receivers are among the most impressive athletes in any sport. They run at blazing speed, have quick and agile footwork and are able to catch a ball while battling defenders. Needless to say, their job is not easy. (Watch DeSean Jackson's speed workout.)
To get better as a wide receiver, you have to train the multiple facets of the position. If you are strong but not fast, you won't get open. If you are fast and lack strength, you will get knocked off the ball.
Below is a sample wide receiver workout program. It's organized into four workouts over five days (ideally Monday through Friday) and includes strength, speed, agility and plyometric training.
Since you work on max strength, the first day of the week is the most challenging. This wide receiver workout is a total-body program focused on training heavy. It also includes short-distance speed and agility drills to work on first-step quickness, speed, acceleration and route running.
The Day 1 workout primes the nervous system and recruits a large number of muscle fibers. The workout on Day 2 takes advantage of this by performing explosive power exercises. The focus is on speed of movement and technique. Weight workouts are combined with plyometrics to improve your ability to jump up and catch the ball.
The fourth day is designed to increase power and muscle mass. Split and single-leg lifts are included to train each leg individually. The idea here is that when you run, only one leg at a time is in contact with the ground, and you need to be equally strong on both legs. (Learn more about single-leg training.) This is combined with longer sprints to work on maximal speed and box drills to simulate route running.
The fifth day continues to develop power and also builds upper-body muscle. The upper-body workout includes three supersets, meaning that two exercises are performed back-to-back without rest.
Also included is a metabolic conditioning workout to improve endurance. This workout should be changed each week to prevent staleness and overtraining. Rotate among sprinting, heavy ropes, suspension training and kettlebell training.
Perform each exercise for 30 seconds and repeat circuit three times
For detailed descriptions of some of the less common exercises, watch for Part 2 of this series.