Workout Routines

Russell Wilson's football workout

The Seattle Seahawks passer is one of the NFL's elite quarterbacks. Find out how he prepares his body for battle on the gridiron.

by
Russell Wilson
Al Pereira / Contributor / Getty
Al Pereira / Contributor / Getty
Duration 30
Exercises 4-7
Equipment Yes

At this point in his career, there's no doubt that Russell Wilson is one of the NFL's elite quarterbacks. Though he was picked up by the Seahawks in the third round of the 2012 NFL Draft, Wilson already has a Super Bowl ring—and with his combination of scrambling speed, throwing power, and accuracy, Wilson's skill under center is hard to match.

Much of that quarterbacking prowess comes from his hard work in the gym. At 5′11″, 205 pounds, Wilson doesn’t have the frame of giants like Panthers QB Cam Newton—so he works out hard, day in and day out, by mixing up his training using weight work, speed exercises, Olympic lifts, and sprint drills to make sure he's in prime athletic shape.

Wilson’s play on the field makes the Seahawks a perennial Super Bowl contender—and one of the most exciting teams to watch in the league. Here’s the workout that helped make Wilson a Super Bowl champion.

How it works

Wilson lifts weights four days per week. His sessions are split up into two speed days and two strength days. The speed days focus on variants of Olympic weightlifting exercises that develop power—this aids Wilson in running, cutting, and scrambling in the pocket.

The strength days include heavier lifts to build greater muscle power, as well as corrective exercises to prevent injury. For example, the dumbbell I-Y-T, band pull-apart, and scap pushup all focus on the upper back. The stronger the muscles around Wilson’s shoulder blades are, the better he can wind up for a deep pass, and the healthier his shoulders will be after hours of throws and brutal collisions.

Wilson used this kind of training to go from 208 pounds to 216 pounds during his time off from football, combining it with a diet designed to optimize his performance. If the workout below is good enough for one of football's best, imagine what it can do for a backyard quarterback like you.

Directions

Perform each workout (Day 1, 2, 3, and 4) once per week, resting a day between each session. Complete all sets for one exercise before going on to the next.

Russell Wilson's football workout Day 1

Exercise 1.

Medicine Ball Rotational Throw You'll need: Medicine Ball How to
Man Throwing Medicine Ball thumbnail
3 sets
5 reps
0 sec. rest

Exercise 2.

Medicine Ball Woodchop You'll need: Medicine Ball How to
Medicine Ball Woodchop thumbnail
3 sets
5 reps
0 sec. rest

Exercise 3.

Trap Raise You'll need: Dumbbells How to
Trap Raise  thumbnail
3 sets
5 reps
0 sec. rest

Exercise 4.

Squat You'll need: Squat Rack How to
Squat thumbnail
3 sets
5 (each side) reps
0 sec. rest
Single-leg squats

Exercise 5.

Suspended Row You'll need: Strap How to
Suspended Row  thumbnail
4 sets
8 reps
0 sec. rest

Exercise 6.

Overhead Curl You'll need: Elastic Band How to
Side Curl thumbnail
2 sets
8 reps
0 sec. rest

Russell Wilson's football workout Day 2

Exercise 1.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
3 sets
5 reps
0 sec. rest

Exercise 2.

Single-Leg Romanian Deadlift You'll need: Dumbbells How to
Single-Leg Romanian Deadlift thumbnail
3 sets
5 (each side) reps
0 sec. rest

Exercise 3.

Machine Press How to
exercise image placeholder
3 sets
8 reps
0 sec. rest

Exercise 4.

2-Angle Dumbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
2 sets
8 reps
0 sec. rest

Exercise 5.

Resistance Band Pull Apart You'll need: Resistance Band How to
Resistance Band Pull Apart thumbnail
3 sets
35 reps
0 sec. rest

Exercise 6.

Overhead cable triceps extension You'll need: Adjustable Cable Machine How to
Overhead cable triceps extension thumbnail
3 sets
8 reps
0 sec. rest

Exercise 7.

Swiss Ball Plank Circle You'll need: Swiss Ball How to
Swiss Ball Plank Circle thumbnail
3 sets
30 sec. reps
0 sec. rest

Russell Wilson's football workout Day 3

Exercise 1.

Dumbbell Hang Clean and Squat and Press You'll need: Dumbbells How to
How To Do A Dumbbell Clean And Squat thumbnail
3 sets
3 (each side) reps
0 sec. rest

Exercise 2.

Trap Raise You'll need: Dumbbells How to
Trap Raise  thumbnail
3 sets
5 reps
0 sec. rest

Exercise 3.

Stepup You'll need: Dumbbells How to
Stepup thumbnail
3 sets
5 (each side) reps
0 sec. rest

Exercise 4.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
2 sets
8 reps
0 sec. rest
With towels

Exercise 5.

One-arm reverse-grip cable row You'll need: Cable Machine How to
One-arm reverse-grip cable row thumbnail
2 sets
8 reps
0 sec. rest

Exercise 6.

Pushup How to
Pushup  thumbnail
3 sets
8 reps
0 sec. rest

Exercise 7.

Band Curl You'll need: Resistance Band How to
Band Curl thumbnail
2 sets
30 sec. reps
0 sec. rest

Russell Wilson's football workout Day 4

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
4 sets
5 reps
0 sec. rest

Exercise 2.

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
3 sets
5 reps
0 sec. rest

Exercise 3.

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
3 sets
8 (each side) reps
0 sec. rest

Exercise 4.

Pushup How to
Pushup  thumbnail
2 sets
15, 12. 10 reps
0 sec. rest
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