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. 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 …show more content…
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 • Power Clean: 3x3-6 @ 60% • Snatch Pulls: 3x3-6 @ 60% • Split Jerk: 3x2-4 @ 60% each leg Plyometrics • Counter-Movement Jumps: 3x10 • Jumping Knee Grabs: 3x10 • Standing Long Jump: 3x5 • Bounds: 3x20 yards 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