While football is filled with important skill positions, the wide receiver position is key. After all, a great wide receiver has the potential to break the game wide open. To make that happen, they need great hands as well as good speed and agility. Also, they should be getting as many yards after the catch as they can. In this article, I’ll provide an example of a wide receiver workout along with skill-specific training. I will also provide nutrition tips and supplement suggestions. Let’s get going!

The Wide Receiver Workout

This wide receiver workout is an off-season full-body program. It focuses on heavy compound movements to build size and strength. 

Begin With A Dynamic Warm Up

There’s no question that a good warm-up is a critical part of any lifter’s routine. That’s even more true for football players. I have provided a detailed example of a Dynamic Warm Up that will work well not only for football players, but also other athletes and lifters. 

Dynamic Warm Up Defined

First, what is a dynamic warm up? It is a series of movements that activate your nervous system, increase your body temperature, and prepare your joints for the workout ahead. It will also improve your range of motion, and generally prepare your muscles for your workout.

Example Warm-Up

This is a general 10-minute (roughly) full-body dynamic warm-up. 

Begin with Jumping Jacks x 20

Knee Pulls x 10 per side

1. Stand with your feet shoulder-width apart. 
2. Make sure your core is tight. 
3. Lift your right leg and bend your right knee.
4. Grab a hold of your right foot.
5. Pull it towards your back and hold it for 10 seconds. 
6. While doing this, extend your right arm straight above your head.  
7. Repeat on the other side.

Knee Hugs x 10 per side

1. Stand with your feet shoulder-width apart. 
2. Make sure your core is tight. 
3. Bring your right knee up towards your chest. 
4. Then grab a hold of your right knee and pull it close to your chest.
5. Hold for 30 seconds. 
6. Repeat on the other side.

Kneeling Hip Circles x 10 per side

1. Start by getting on your hands and knees. 
2. Make sure you keep your core tight. 
3. Lift your right leg and bend your right knee
4. Rotate your leg in a tight circle. 
5. Repeat on the other side.

Bent Torso Twists x 10

1. Bent over at your waist to an almost parallel position.
2. Your arms should be out straight in front of you.
3. Twist your torso back and forth while you swing your arms.

Lateral Reaches x 15

1. Place your feet firmly on the ground.
2. Squeeze your quads, hamstrings, glutes, and abs.
3. Extend your right arm straight up, then lean to one side.
4. Exhale and lean as far as you can. Do this for every bend.
5. Repeat using the other arm.

Shoulder Twists x 15

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

Forearm & Grip Stretch x 10

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

Wrist Stretch x 10

1. This is the same as the Forearm & Grip Stretch above, except your palms are facing up.

Wide Receiver Workout – Strength Training

Once you’ve completed your dynamic warm-up, move right into the routine with the following squat warm-up.

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

 

Alternate Squats with Deadlifts – – Every Other Workout

 

Squats – Go all the way down. 

3 sets × 4-8 reps 

 

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

Same warmup as Squats

3 sets × 4-8 reps

 

Bent Rows 

3 sets x 6-8 reps

 

Pull-Ups

3 sets x 6-8 reps

 

Bench Press 

3 sets × 6-8 reps

 

Dumbbell Shoulder Press 

3 sets x 6-8 reps

 

Shrugs

3 sets x 6-8 reps

 

EZ Curls

3 sets x 8 reps

 

EZ Extensions

3 sets x 8 reps 

 

Calf Raises –  Get a good stretch on these.

3 sets x 15 reps

 

Medicine Ball Sit-ups

3 sets x 15 reps

 

Performance Notes

Perform your reps explosively. However, don’t rush your reps, or let momentum do the work. Control the weight, especially on the eccentric phase of the rep. The point here is to build explosive strength and power. This helps mimic the explosiveness you need to get off the line. Receivers usually work out 3 days a week. Besides resistance training, they will do skill-specific training. 

Skill-Specific Training

Wide receivers will spend a lot of time on speed, agility, route running and catching. You should be working on the ability to run while paying attention to the ball and making the catch. This can be one of the hardest things for a wide receiver. A great way to work on this is to work with your QB. Practice running various plays and practice catching the ball. Get in sync with your quarterback.

If you struggle to catch the ball, it might be because you’re losing eye contact with the ball. This is a common mistake. To solve this problem, try drawing a white X on the ball. Then, every time you try to catch it, focus on the white X. 

In terms of other skill-specific training, a wide receiver might do the following:

Short-Burst Speed Work – This helps develop explosive acceleration and speed.

Lateral Drills – This improves agility and change of direction, a critical skill for a wide receiver.

Ladder Drills – This will improve footwork, agility, and coordination.

Plyometrics – Just as you should perform your weight lifting reps explosively, these exercises help as well. They include box jumps and vertical jumps.

Nutrition

As a wide receiver, you have to consume plenty of quality calories for energy and strength. I suggest 1 gram of protein per pound of body weight. Since football is an endurance sport, I also suggest 3 to 3.5 grams of carbs per pound of body weight. Healthy fats should be around .4 grams per pound of bodyweight. Make sure you are well-fueled leading into your routine and skill-specific training, as well as practice and of course game day. Once these activities are over, have a post-workout/training/event shake. This shake should include protein and plenty of fast and slower digesting carbs. 

Supplement Suggestions!

So, what supplements can help? The first ones I would suggest are a protein powder, a carbohydrate powder, and creatine. After a tough game, practice, or workout, you need protein for repair and lots of carbs for glycogen replenishment. Therefore, I suggest Rule 1 Whey Blend, which provides a whey concentrate, whey hydrolysate, and whey isolate complex. For carbs, I suggest EFX Sports Karbolyn. This is a fast digesting carbohydrate powder that will not cause insulin spikes. 

From there, I advise a good pre-workout to power your in the gym training sessions. GAT Nitraflex Ultra is a great choice because it’s a balanced formula with an extra-potent hydration complex. It also features an impressive focus and energy complex, plus ingredients for great pumps and performance.

As far as creatine, I suggest time-tested and proven creatine monohydrate. A great choice is DAS Labs Creatine Gummy Bucks, an easy and delicious way to get your creatine. Prefer a powder? Then I suggest Hi-Tech Pharma Creatine Monohydrate. Don’t forget to stop by illpumpyouup.com for this and all your supplement needs!

Summary

In this article, A Wide Receiver Off-Season Workout, I have provided a complete workout with an in-depth dynamic warm up, plus reviewed skill-specific training. I have also provided nutrition tips and supplement suggestions. All that’s left is to implement the info presented here, and get out there and make that touchdown catch! Go team!