Try This Off-Season Football Workout


There are several key skill positions in football. One that immediately springs to mind is wide receiver. A WR has to have stunning speed, showstopping agility, and great catching ability. Plus, they have to get as many yards after the catch as possible. In this article, we will look at an example wide receiver workout. We’ll also look at some 5% supplements that can help these tough competitors achieve peak performance. Are you playing ball? Or do you just want a new challenge in the gym? Either way, you owe it to yourself to try this off-season football workout!

The 5% Wide Receiver Workout

This is an off-season full-body program that focuses on heavy compound movements. It also includes speed and agility drills that help develop the skills a receiver needs. These include speed drills, acceleration drills, and route running.

Warming Up

The warm-up is a critical part of any lifter’s routine, but even more so for football players. Here’s a detailed example of a Dynamic Warm Up that will work well for football players, other athletes, or lifters. 

What Is A Dynamic Warm Up?

First, let’s define a dynamic warm up. It is a sequence of movements that activate your nervous system, raise body temperature, prepare your joints, enhance range of motion, and get your muscles ready for your workout.

Example Dynamic Warm-Up

This is a general full-body dynamic warmup that you should be able to complete in about 10 minutes. This example includes descriptions. 

Jumping Jacks x 20

Knee Hugs x 10 per side

  1. Stand with your feet shoulder-width apart. 
  2. Keep your core tight. 
  3. Bring your right knee up towards your chest. 
  4. Grab your right knee and pull it close to your chest.
  5. Hold for 30 seconds. 
  6. Repeat on the other side.

Knee Pulls x 10 per side

  1. Stand with your feet shoulder-width apart. 
  2. Keep your core tight. 
  3. Lift your right leg and bend your knee.
  4. Grab your right foot, pull it towards your back, and hold for 10 seconds. 
  5. At the same time, extend your right arm straight above your head.  
  6. Repeat on the other side.

Kneeling Hip Circles x 10 per side

  1. Begin on your hands and knees. 
  2. Keep your core tight. 
  3. Lift your right leg and, bending your knee, rotate your leg in a tight circle. 
  4. Repeat on the other side.

Bent Torso Twists x 10

  1. Bent at your waist to an almost parallel position with your arms out straight.
  2. Twist your torso back and forth while swinging your arms.

Lateral Reaches x 15

  1. Plant your feet firmly on the ground.
  2. Squeeze your legs, glutes, and abs.
  3. Extend one arm straight up and lean to one side.
  4. With each bend, exhale and lean as far as you can.

Shoulder Twists x 15

  1. Stand with your feet shoulder-width apart.
  2. Hold your arms straight out from your sides at shoulder height.
  3. Begin with your arms palms-up.
  4. Rotate to a palms-down position.

Forearm & Grip Stretch x 10

  1. Kneel on the floor and put your hands in front of your knees shoulder-width apart.
  2. Lift up on your toes.
  3. Keeping your elbows straight, push your shoulders down.
  4. Lean your body forward.
  5. Hold for 3-4 seconds and return to the start position.

Wrist Stretch x 10

  1. This is the same as the above stretch except your palms are facing up.
  2. This should be a light stretch.

Example Strength Workout 

After your dynamic warm-up, perform the following specific warm-up for squats:

  • Bodyweight squats x 15 reps
  • Bar x 12 reps
  • 20% RM x 10 reps
  • 40% RM x 8 reps

Squats - Go all the way down. 

3 sets × 4-8 reps 

Deadlifts - Do the full movement, no dropping the bar at the top.

2 sets × 4-8 reps

Bent Rows 

3 sets x 6-8 reps

Bench Press 

3 sets × 6-8 reps

Dumbbell Shoulder Press 

3 sets x 6-8 reps

Calf Raises -  Get a good stretch on these.

3 sets x 15 reps


EZ Curls

EZ Extensions

3 supersets x 8 reps each exercise

Performance Notes

Perform your reps explosively. However, control the weight. The point here is to build explosive strength and power. Receivers usually work out 3 days a week. Besides resistance training, they will do speed and agility drills. This includes work on the speed ladder and shuffle drills. 

5% Is Right There On The Field With You!

So, what 5% supplements can help? Two that come to mind are Real Carbs Rice and Shake Time. After a tough workout, practice, or game, you need carbs for glycogen replenishment. You also need protein for muscle repair and recovery. Sure, there are other options, such as Real Carbs or Real Carbs + Protein. But the combo of Real Carbs Rice and Shake Time gives you a great source of slower digesting carbs and medium digesting protein. You can do what Rich did and add some fruit for faster digesting carbs. Now you’ve got the ideal workout and the ideal post event shake!

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