Patrick Willis Workout

Patrick Willis Workout

Get the Pro Athlete Workout with the Great Patrick Willis

The Strongman “Boss” Patrick Willis of the San Francisco 49ers credits his great feats on the football field to his workout training. His Pro Athlete Workout keeps him in top condition on and off the football field. Willis’ resistance training began when he was young while spending time with his favorite boxer- his Uncle. Who at a young age would have to handle weights that his Uncle would pass off to him during his workout. In Willis’ off-season time he still likes to practice boxing along with his workout routine.

In his early years instead of the using the weights Willis pressed concrete blocks and bricks off his dumbbell bar. He combined the weight lifting with body exercises of push-up, sit-ups, and leg raises.

Patrick refers to his workout as “Homegrown”.

Patrick Willis’ Real Deal Workout

Willis works his core muscles in various ways with a mix of bicycle crunches, V-ups, side planks and hanging leg raises. He has gotten so strong with his core workout that he is able to hold his basic plank position for 4 minutes. The exercise routines target a different muscle group each day instead of working every muscle group all together. Willis prefers to effectively build both arms equally and using the dumbbell press is great for this effect. Working his back muscles are just as important to him.

Patrick Willis Workout Shrugs

Patrick’s workout philosophy is all about core muscles. “Your core provides stability for everything – explosiveness, agility, and strength.”

Willis starts his workouts with short cardiovascular exercises of jump roping, sprints, and shadow boxing to get his blood flowing. Next the core workouts are completed before the lower body workout to be sure the core muscles are activated and ready for the intense workout ahead.

Day 1 – Patrick Willis Workout – Upper Body
Exercise Sets Reps Notes
1  Dumbbell Shrugs  2  20 to 25
2  Dumbbell Bench Press  3  6 to 8
3  Triceps Push-downs  3  8 to 10
4  Shoulder Press  3  8 to 10
5  Dumbbell Incline Bench Press  3  6 to 8
6  Dumbbell Rows  3  8 to 10
7  Dumbbell Front Raises  2  15
8  Dumbbell Curls  2  5  Finish rep and repeat with other arm
9  Dumbbell Hammer Curls  2  5  Finish rep and repeat with other arm

Day 2- Do 3 sets of 10-12, unless otherwise stated:

Day 2 – Patrick Willis Workout – Lower Body & Core
Exercise Sets Reps Notes
1  Hanging Leg Raises  3  10 to 12
2  Weighted Sit-up with Twist  2  20
3  Planks  1  60sec
4  Bench Planks  1  60sec
5  Side Planks  1  60sec
6  Oblique Crunches  3  12
7  Bicycle Crunches  3  12
8  Hamstring Leg Curls  3  12
9  Lunge with Elbow to Instep  3  12
10  Russian Twists  3  12
11  Inchworms  3  12
12  Leg Raises  2  20
13  Lunges  2  20
14  V-ups  3  12

 

Day 3 – Patrick Willis Workout – Upper Body
Exercise Sets Reps Notes
1  Dumbbell Shrugs  2  20 to 25
2  Dumbbell Bench Press  3  6 to 8
3  Triceps Push-downs  3  8 to 10
4  Shoulder Press  3  8 to 10
5  Dumbbell Incline Bench Press  3  6 to 8
6  Dumbbell Rows  3  8 to 10
7  Dumbbell Front Raises  2  15
8  Dumbbell Curls  2  5  Finish rep and repeat with other arm
9  Dumbbell Hammer Curls  2  5  Finish rep and repeat with other arm

 

Day 4 – Patrick Willis Workout – Lower Body & Core
Exercise Sets Reps Notes
1  Hanging Leg Raises  3  10 to 12
2  Weighted Sit-up with Twist  2  20
3  Planks  1  60sec
4  Bench Planks  1  60sec
5  Side Planks  1  60sec
6  Oblique Crunches  3  12
7  Bicycle Crunches  3  12
8  Hamstring Leg Curls  3  12
9  Lunge with Elbow to Instep  3  12
10  Russian Twists  3  12
11  Inchworms  3  12
12  Leg Raises  2  20
13  Lunges  2  20
14  V-ups  3  12

 

Day 5 – Patrick Willis Workout – Upper Body
Exercise Sets Reps Notes
1  Dumbbell Shrugs  2  20 to 25
2  Dumbbell Bench Press  3  6 to 8
3  Triceps Push-downs  3  8 to 10
4  Shoulder Press  3  8 to 10
5  Dumbbell Incline Bench Press  3  6 to 8
6  Dumbbell Rows  3  8 to 10
7  Dumbbell Front Raises  2  15
8  Dumbbell Curls  2  5  Finish rep and repeat with other arm
9  Dumbbell Hammer Curls  2  5  Finish rep and repeat with other arm

Depending on your fitness level will decide the time you are able to complete your workout. Willis takes on the average of 60 to 120 minutes on his workout. The average person should workout around 60 to 90 seconds between each workout task.

Training Tip Quotes

Regarding his core plank exercise, Patrick Willis says: “I try to hold the planks for 60 seconds, or as long as possible, and on everything else I try to reach for higher reps each time—at least 10 to 20 for each exercise.”

“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.”

“Do your core workout before your legs workouts, to get your body’s most important area activated.”

“Everything starts with your core and goes out from there. The core is my foundation.”

“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.”

Patrick Willis Workout One Arm Bench Press

“When you do Dumbbell Raises, pretend you’re making a tackle.”

“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.”

“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.”

“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).”

“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.”

The Diet

Patrick Willis does not have a specific workout diet beyond what most athletes follow of a low carb, lean protein diet with vitamin and mineral supplements diet. In general the best diet to build muscle tone is multiply servings of protein. Protein stimulates the muscle protein synthesis which helps build new muscle tissue. Eating healthy while doing any type of workout is vital to your body’s health.

Patrick Willis was quoted when asked what his motivation is, “When I was growing up, I had that story (The Little Engine That Could), saying ‘I think I can, I think I can.’ For the longest time, when times were tough, I would say ‘I think I can.’ Once I got older, I realized that when you ‘think,’ you leave doubt. When you say ‘I believe,’ there’s no doubt. For me, I’m a believer in what I’m doing.”

“Stay positive, stay strong and believe” is what Patrick Willis tells himself day in and day out to remind himself that anything is possible.

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