The Russell Wilson workout for an NFL quarterback was recently featured in Men’s Health. The trainer that designed his NFL Quarterback workout, Todd Durkin C.S.C.S., also trains elite NFL quarterbacks like Aaron Rodgers and Drew Brees. The Russell Wilson workout helped him gain 8 pounds in the spring before he won his first Superbowl (208 pounds up to 216 pounds).
Russell Wilson has to rely on his arm strength, because he’s smaller than the average NFL quarterback. The Russell Wilson workout featured in Men’s Health is the arms workout Wilson uses in the off-season. By strengthening his arms and core, Russell Wilson is able to quickly launch the football better than quarterbacks much bigger than him.
Russell Wilson Big Arms Workout
The Russell Wilson Big Arms Workout was featured in a 2014 issue of Men’s Health Magazine. The workout focuses on getting big arms and abs. It includes:
- Swiss Ball Walkout
- Flex T Lunge Rotation
- Plank Walkup
- Band Walk / Row / Splitter
- Core Rotation
- Medicine Ball Pushup
- TRX Rotational Row
- TRX Curl
- Overhead Band Extension
Here’s the Graphic:
Russell Wilson NFL Workout Routine
The Russell Wilson NFL workout routine comes from his trainer, Todd Durkin, and Men’s Health. This workout is what Russell Wilson uses in the off-season (starting in 2012). Russell Wilson lifts 4 days per week, split between speed and strength days. He sometimes takes days off in-between workout sessions.
Russell Wilson Monday Routine
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
Medicine Ball Snatch & Throw | 3 | 5 | Throw Ball Overhead |
| Medicine Ball Jerk | 3 | 5 | Hold ball at chest level |
| Power Clean | 3 | 5 | Can use Hex or Trap Bar |
| Single-Leg Squat | 3 | 5 | 5 each side, other leg in front |
| Suspended Row | 4 | 8 | Torso @ 45 degrees to floor |
| Cable Curl | 2 | 8 | Add cable to low pulley machine |
The speed days are drills focused on improving Wilson’s agility and sprinting abilities. This helps him avoid rushers in the pocket and make it down the field quickly. Speed workouts include olympic lifting and lower body power.
Russell Wilson Tuesday Routine
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Front Squats | 3 | 5 | Squat as low as you can, but proper form: Keep arch in your back |
Single-Leg Romanian Deadlift | 3 | 5 | Works Your Hamstrings |
Bench Press | 3 | 8 | Use Machine to help align your shoulders |
| Dumbbell I-Y-T | 2 | 8 | 30-45 degree incline; do reps in both directions |
| Band Pullaparts | 3 | 25 | Draw arms to form a T shape |
| Overhead Triceps Extension | 3 | 8 | Use a rope pulley machine |
| Swiss Ball Stability Hold | 3 | 30 | 30 sec hold; focus on abs |
Strength days are focused on improving Russell Wilson’s arm and core strength. Durkin incorporates TRX Machines, because of how well they work the arms and core at the same time. The strength days use heavier lifts to increase the quarterback’s arm strength, while preventing injury during the NFL season.
Russell Wilson Thursday Routine
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Dumbbell Hang Snatch | 3 | 3 | Each side; be explosive but keep weights under control |
| Power Clean | 3 | 5 | Use Hex or "Trap Bar" if you can |
| Step Ups | 3 | 5 each side | Stand so thigh is parallel to floor |
| Towel pull-up | 2 | 8 | Or Use a towel on a Pulldown machine |
| Cable Lawnmower Row | 3 | 8 | Each side, stand facing the cable with legs staggered |
| Scap Pushup | 3 | 8 | Your Chest should lower 1 inch, then spread your shoulders |
| Cable Curl | 2 | 30 sec. | Or Stand on an exercise band, and curl it up at your sides |
Famous for the “Do or Do not, There is No Try” slogan posted in his gym, Todd Durkin instilled Russell Wilson with a new work ethic. Going into his rookie season, Wilson knew he wasn’t the biggest or tallest quarterback on the field. But, that wouldn’t stop him from trying his hardest.
Russell Wilson Friday Routine
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Squats | 4 | 5 | Feet Shoulder-width apart; toes pointed slight outward |
| Staggered Dumbbell Romanian Deadlift | 3 | 5 | Reps each side; one leg slightly in front of the other working your hamstrings. |
| Incline Alternating Dumbbell Press | 3 | 8 | Reps each side; 30-45 degree incline angle on bench |
| Incline Pushups | 2 | 15/12/10 | Do 15 @ 30 degree incline; 12 @15 degree incline; 10 regular pushups |
Get more of the Russell Wilson Workout on the next page.
