Workout Routines

Jarvis Landry's Offseason Workout Routine

Get your upper and lower body NFL-ready like the Miami Dolphins wide receiver.

Jarvis Landry's Offseason Workout Routine
Duration 60 minutes
Exercises 10
Equipment Yes

Miami Dolphins wide receiver Jarvis Landry is poised to make a major splash in just his second year in the NFL. The 22-year-old came close to breaking the Dolphins record for most receptions in a single season — as a rookie — catching 84 passes and returns alongside newcomer and two-time Pro Bowler Greg Jennings as one of main targets for the ever-improving quarterback Ryan Tannehill.

SEE ALSOJarvis Landry's Offseason Training

Landry worked with Pete Bommarito, owner and founder of Bommarito Performance Systems, and Adam Boily this offseason to better his blistering speed and underrated strength

“Nowadays people are starting to do a more active recovery,” said Bommarito. “When you look at Jarvis, one of the interesting things is, he doesn’t look like a guy that’s going to come in and squat the house, but his strength eccentrically, at dynamic speeds, is tremendous.” 

Bommarito has also worked with other receivers like Antonio Brown and Torrey Smith. Below is is a sample workout routine Landry performs, which is carried out over four weekdays. 

Directions

Perform the upper body routine on Monday and Thursday, while implementing lower body on Tuesday and Friday. For tempo, the first digit represents the time for the eccentric portion of the lift, the second number is the isometric time and the third is the concentric time.

Upper Body

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
8 sets
3 reps
-- rest
Performed as a speed bench. Tempo: 11x, x1x

Exercise 2A

Machine Row
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4 sets
10 reps
-- rest
Perform 10 reps per arm. Tempo: 101

Exercise 2B

SA Angle Stance Row
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3 sets
10 reps
-- rest
Grab band attached to pole with left hand and angles feet about 45* to the right. Square up upper part of body by rotating to the left until chest is facing poll. Perform row with one arm then opposite for right arm. Perform 10 reps per arm. Tempo: x1x

Exercise 3A

Shoulder Complex
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3 sets
10 reps
-- rest
Perform 30 reps total per move. Put your chest on an incline bench then raise dumbbells up and backwards for the rear. Then, standing straight up with no bench for the side raise and front raise . Tempo: 151

Exercise 3B

JM Press
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3 sets
8 reps
-- rest
Perform with resistance bands as accommodating resistance. Anchor resistance bands to ground using heavy dumbbells, and loop around each end of barbell. Tempo: 21x

Lower Body

Exercise 1

Barbell Box Squat You'll need: Barbell, Box How to
Barbell Box Squat thumbnail
8 sets
3 reps
-- rest
Perform with resistance bands as accommodating resistance. Anchor bands to barbell using pegs on a squat rack or heavy dumbbells. Tempo: x1x

Exercise 2A

Glute-Ham Raise
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4 sets
5 reps
-- rest
Tempo: 20x

Exercise 2B

Single-Leg Back Extension You'll need: Roman Chair How to
Single-Leg Back Extension thumbnail
4 sets
15 reps
-- rest
Perform 15 reps per leg. Tempo: 1

Exercise 3A

Band Hip Flexion
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2 sets
15 reps
-- rest
The athlete holds onto a poll with both hands, leans forward slightly, brings one leg up with the knee bent at 90* like an acceleration askip, and the ankle locked with the band on top of the foot. Perform 15 reps for each side. Tempo: 101

Exercise 3B

Band Hip Extension
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2 sets
15 reps
-- rest
The band is placed on the heel as the athlete moves his straight leg backwards . The band needs to be attached in front of athlete so band can be stretched when he moves leg straight backwards into hip extension. Perform 15 reps for each side. Tempo: 101
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