Train Like a Pro: The Ultimate NFL Player Workout Routine

Ever wonder how the most elite football athletes train on a daily basis? We asked former NFL wide receiver Dale Moss to share his fitness regimen and workouts with us.

What would it be like to train like an NFL athlete? How much do football players work out? Are they in the gym every day? And what is it like to prep for the combine? These are questions that a lot of us who spend Sundays (and Monday and Thursday nights) glued to our televisions cheering on our favorite teams have.

“In football, your body is your tool, and you have to go above and beyond and not only perfect your craft, but continue to advance in it,” explains former NFL wide receiver, Dale Moss. “The physical aspect is only a small portion—being mindful and smart about your training and nutrition is extremely important, too.”

It makes sense—being able to sprint 40 yards in 4.4 seconds, have 40-inch vertical jump, and take on multiple hits and tackles for 17 weeks straight (sans a bye week) can take a huge toll on the body and mind. Practicing, training and recovering smartly are of utmost importance so these athletes are able to perform at the top of their game.



So what does a training day look like for these players? We asked Moss to go over what a day in his training regimen looks like. While we couldn’t include every day of his program, we picked one advanced, two-part workout to share. The program was developed by Moss’ mentor, founder of Athletic Edge Sports and renowned strength coach and Mike Gough. “For those who want an idea of how the most elite train when prepping for a combine or season,” says Moss, “this is it!”

NFL Athlete Workout

Sets x Reps Tempo Rest
Part 1. Lift
Squats 4 x 8 Moderate 1 min.
Leg Press 4 x 8 Moderate
1 min.
1A. Step Ups 4 x 10 each leg
Moderate
1B. Step-Up Jumps 4 x 10 each leg
Moderate
1 min.
2A. Walking Lunge with Dumbbells 4 x 10 each leg
Moderate
2B. Glute Hamstring Raise 4 x 10 Slow
1 min.
Hamstring Curl on Ball 4 x 15/ 15 single leg, 15 double leg Fast  
1 min.
Standing Calf Raise (4 sec. pause at bottom stretch position) 4 x burn Slow
1 min.
1A. Medicine Ball Rotary Twist 3 x 50 Fast
1B. Ab Bicycle Twists at 45-degrees 3 x 100 Fast
1 min.
2A. Hollow Hold, 5 seconds 3 x 15 Fast
2B. Crossover Crunch 3 x 30/30 Fast
1 min.
Part 2. Speed Power
Single Leg Jump Rope  6 x 30 sec. on each leg
1 min.
5-yard Side Shuffle  4 x 15 sec
Explosive
1 min.
6-inch Hurdle Step Out
4 x 15 sec
Explosive
1 min.
Split Squat Jumps 4 x 10 each leg
Explosive
1 min.
Squat Jumps 4 x 10
Explosive
1 min.
Tuck Jumps 4 x 10  Explosive
1 min.
300 Yard Short Shuttle Conditioning (25 yards and back, 6 times) 3 reps Quick 2 min.

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