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...

Featured Videos

Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,265,894
Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 197,143
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 396,957
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,189
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,354,155
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,209
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,894
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,134,125

Load More
More Cool Stuff You'll Like
Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Build Elite Strength With This Training System

Build Elite Strength With This Training System

Building Brakes for More Speed

Building Brakes for More Speed

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

YardBarker