Patrick Willis Workout

Patrick Willis, is one of the most agile linebackers in the league, but I see him more impressive for his devastating blows to running backs.  Check this out…

What you may not have known though is how hard this man works off the field, have you seen the Patrick Willis workout?

He has one of the most recognizable bodies in the league, standing 6'1 and weighing 240 lbs. of ripped lean muscle.  My first reaction was, what is this guy doing to get this kind of athletic physique.  Willis talks about when he was a kid in Tennessee and used just a metal bar and blocks to weight lift with.  Obviously he still swore by pushups and sit-ups in his daily routine.

The thing that shocked me about Patrick's workout routine was the fact that he never had anything planned.  Now this is completely different from his counterparts such as the Ray Lewis workout or Brian Urlacher workout, where they approach the gym with a carefully devised program.  When asked about his unorthodox approach Willis quoted, "If it aint broke, don't fix it".  Meaning he's been training like this his whole life since a boy in Bruceton, TN, and he's satisfied with the results physically.

Sounds crazy but check out this video of him actually training….

Now I understand this may work for some genetically gifted elite athletes but don't forget this man comes to camp in the off-season with a carefully devised program, made specifically to improve every aspect of his performance.  And when you actually look at the blueprint of his own "homegrown" workout there is good balance to it.  Here it is…

Weighted Sit-Up With Twist Combo

• Assume position on decline bench, holding plate tight to chest
• Perform set of Sit-Ups in controlled fashion
• Immediately perform set of Sit-Ups With Twist, holding plate in front of chest
• At top of movement, rotate left for one count, then right for one count
• Repeat for specified reps

Sets/Reps: 2x20+10
Coaching Points: Keep core tight // Perform in controlled manner
Patrick: I feel like your body isn’t complete unless you hit the abs. If you have a really strong core, it allows you to do everything else.

Leg Raise

• Lie with back on ground or bench with legs straight
• Raise legs until perpendicular to floor
• Return to start position; repeat for specified reps

Sets/Reps: 2x15-20
Coaching Points: Avoid using momentum to swing legs // Keep legs straight // Keep head in neutral position
Patrick: Everything starts with your core and goes out from there. The core is my foundation.

Dumbbell Bench Press

• Assume position on bench with dumbbells at chest
• Without arching back, drive dumbbells toward ceiling until arms are fully extended
• Lower dumbbells with control to start position; repeat for specified reps

Sets/Reps: 2x8 (Warm-Up); 3x6-8
Coaching Points: Keep back flat and head on bench // Tuck elbows // Drive back against bench when pressing dumbbells // Perform in controlled manner
Patrick: When I was growing up, it was all about the Barbell Bench Press. Now, I want to make sure one arm is just as strong as the other, so I use dumbbells.

Dumbbell Row

• Place left hand and left knee on bench and right leg on floor to side
• Hold dumbbell in right hand with palm facing inward
• Bring dumbbell to chest while keeping elbow tight to body
• Lower dumbbell to start position

Sets/Reps: 3x10 each arm
Coaching Points: Keep back flat, creating straight line with head, shoulders and back // Keep core tight // Squeeze shoulder blades at top of row // Perform in controlled manner
Patrick: If you’re doing a lot of Bench and a lot of work up front, you’ve got to make sure you’re equally working (your) back, too. If you take away from that, you’re not going to be as strong.

Alternating Dumbbell Curl/Hammer Curl Combo

• Hold dumbbells at sides with palms facing in
• In alternating fashion, curl each dumbbell to shoulder while rotating palm toward body
• Repeat for specified reps
• Immediately perform set of Alternating Hammer Curls with palms facing in throughout entire movement

Sets/Reps: 2x5 each arm, each exercise
Coaching Points: Grip dumbbells with as much force as possible // Don’t swing dumbbells
Patrick: I do curls to work on my biceps, and then throw Hammer Curls in there to work my forearms and different parts of my biceps. I go from lengthening to widening.

Dumbbell Shrugs

• Hold dumbbells at sides with palms facing in
• Keeping arms straight, shrug shoulders toward ears
• Lower shoulders to start position and repeat for specified reps

Sets/Reps: 2x20-25

Coaching Points: Grip dumbbells with as much force as possible // Keep arms straight and dumbbells to side of body // Don’t roll shoulders forward

Patrick: I used to get shoulder stingers when I hit. I want to make sure my shoulders and traps are strong, because it will allow me to take hits and not feel it (and avoid) much wear and tear because the muscles will protect (them).

Dumbbell Front Raise

• Assume athletic stance holding dumbbells at sides
• Raise dumbbells in front and together until arms are parallel to ground
• Lower dumbbells with control to sides and repeat for specified reps

Sets/Reps: 2x15
Coaching Points: Avoid rocking body to create momentum // Keep back flat and core tight // Maintain good posture
Patrick: You’re getting more work bringing the dumbbells from the side than it is just straight up and down. When I’m swinging my arms, it’s a similar action like when I go to make a tackle.

It works pretty good but of course every man is different and it may work for some.  However, if you're like me and want to get the same look and performance as Patrick Willis but need a full proof blue print program of exactly how many sets reps and exercises that are needed you will want to check this out… Total Xplosive Training

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