Complete Wide Receiver Workout Program, Part 1 | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Complete Wide Receiver Workout Program, Part 1

December 12, 2012 | John Cissik

Must See Football Videos

 

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.

Day 1

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.

Strength

Speed

  • Stick Drills: 2-3xdrill
  • Falling Starts: 2-3x5 yards
  • 10-Yard Sprints (2-point stance): 3x3-5

Agility

  • Shuffle: 2x5 yards each direction
  • Backpedal: 2x5 yards
  • L-Drill: 3-5xdrill

Day 2

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.

Power

Plyometrics

Day 3

Rest

Day 4

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.

Strength

Speed

  • Falling Starts: 2-3x5 yards
  • Stride Length Drill: 3-5xdrill
  • 60-Yard Sprints (2-point stance): 3x3

Agility

  • Shuffle: 2x5 yards
  • Backpedal: 2x5 yards
  • Box Drill: 3-5xdrill (break away from opponent)

Day 5

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.

Power and Upper Body

  • Single-Leg Cleans: 3x3-6 each leg
  • Snatch Pulls: 3x3-6 @ 60%
  • Superset 1: Dumbbell Bench Press and Dips: 3x12-15 and 3xmax
  • Superset 2: Pull-Ups and Dumbbell Rows: 3xmax and 3x12-15
  • Seated Military Press: 3x12-15 @ 60-70%
  • Superset 3: Bicep Curls and Triceps Extensions: 3x12-15 each

Conditioning

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.

John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
More Cool Stuff You'll Like

4 Exercises to Build True Lacrosse Power

What do you get when you mix a forward in soccer, with the dynamic movement of a running back and the ballistic actions of a homerun king? You get an...

The Simplest Bodyweight Workout Ever

Mike Boyle's 5 Tips for More Effective Workouts

Notice On-Court Results With This Basketball Core Workout

Build Full-Body Strength With 5 Suspension Trainer Exercises

Master the Lateral Lunge to Improve Your Hockey Stride

4 Deadlift Variations to Increase Your Pull

Don't Train Your Arms Until You Can Do These 4 Things

7 Best Lower-Body Strengthening Exercises

Kyle Lowry's 12-Week All-Star Training Program

4 Lifts to Build Wrestling Strength

Bench Press Grip Guide: How Hand Placement Changes the Exercise

How NOT to Perform a Pull-Up (With Fixes)

3 Nordic Hamstring Curl Exercises to Boost Your Performance

3 Explosive Exercises Designed to Increase Pitching Power

4 Sure-Fire Ways to Build a Strong Core

5 Softball Catcher Drills for Throwing Power

Make Lifts More Challenging With Resistance Bands

Never Bench Press With Your Feet in This Position

7-Exercise Core-Blasting Workout

Top 5 Baseball Strength Training Myths

Break Through Plateaus With the 1-10 Drop Set Method

7 Strategies for Faster Workout Recovery

The Best Single-Leg Exercises for Youth Athletes

7 Exercises That Safely Build Shoulder Strength

Perfect Your Squat Technique With the Unloaded Squat

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Dominate Your Bench Test With This Strategy

A Better Way to Train Your Core

Improve Soccer Agility with Lateral Strength Exercises

How to Design a Greco-Roman Wrestling Training Program

5 Isolation Exercises Your Workout Is Missing

Get Faster by Improving Your Core Mobility

10 Ways to Get Stronger With a Sandbag

3 Post-Activation Potentiation Combos for Explosive Strength

7 Ways to Work Out Competitively Without CrossFit

Develop Core Strength for Throwing

These 3 Single-Leg Movements Will Improve Your Squat Technique

Reach New Training Heights With Resistance Band Exercises

3 Sandbag Training Mistakes Athletes Make

How Often Should You Vary Your Exercise?

How Functional Training Has Overly Complicated Strength Training

Blast Through Plateaus with Tempo Sets