25 Ways Russell Wilson Trains to Build Super Bowl Strength

Seattle Seahawks quarterback Russell Wilson (3) looks downfield while under preassure during the second quarter on Sunday, September 9 at Broncos Stadium at Mile High. The Denver Broncos hosted the Seattle Seahawks in the first game of the season. (Photo by Joe Amon/The Denver Post via Getty Images)
Getty Images


Sometimes, size doesn’t matter. Even though conventional wisdom—and scouts—say you need to be tall to be a successful quarterback in the NFL, Seattle Seahawks star Russell Wilson has completely bucked that trend. The former Men’s Fitness cover star stands just 5’11”, but that hasn’t stopped Wilson from winning Super Bowl XLVIII (the shortest QB to ever win the championship), NFL Rookie of the Year, and going to three Pro Bowls all before the age of 30.

Although he may be small in stature, one thing is certain: Wilson’s muscles are anything but little—this dude is shredded. Wilson is in the gym constantly and sticks with an intense training routine that includes front squats, bench press work, Romanian deadlifts, triceps extensions, dumbbell stepups, row workouts, and tons of speed training.

 

 

“Lunges are really big for me in terms of leg strength and glute strength,” Wilson told Men’s Journal during the 2016 NFL season. “Squats, agility work, core stability, and jumping are key things as well. I do shoulder exercises constantly and keep focus on my core strength.”

Wilson’s work ethic has helped him become one of the most athletic players in the NFL—at any position, not just among QBs.

“I’ve really focused on my leg strength in recent years,” Wilson said. “When you’re growing up, you always think that your upper body strength and everybody is testing your best thing, your bench max and all that kind of stuff. As a quarterback, it’s really more so leg strength, core strength, shoulder stability, and core stability. The thing that I really pride myself on is mobility—my mobility and flexibility. I’m constantly working out those areas.”

Heading into the 2017 season, Wilson decided to add boxing workouts to his offseason training routine while also focusing on combining heavier lifts with plyometric workouts.

“It wasn’t the first time I boxed, but it was the first time I got to go work out with Freddie Roach,” Wilson said to ESPN. “Just working on my balance and quickness and just continuing to build my game. The idea of being able to do anything and everything at any moment; and so you have to be prepared for that. Also, great boxers have great defense too, meaning being able to move and get away and all that. So that was something that was really important to me too. And it’s a great conditioning workout — one of the hardest workouts you could ever do.”

Russell Wilson #3 of the Seattle Seahawks scrambles in the first quarter against the Dallas Cowboys during their game at CenturyLink Field on September 23, 2018 in Seattle, Washington. (Photo by Abbie Parr/Getty Images)
Abbie Parr/Getty Images

Here are Wilson’s 25 most shredded workout moments on Instagram:

Bonus: Wilson gets in a rowing workout:

 

View this post on Instagram

 

Row row row your boat… #NoTime2Sleep

A post shared by Russell Wilson (@dangerusswilson) on

25. Wilson shows off his shredded back in the ring as he gets in a boxing workout:

View this post on Instagram

Go to sleep.

A post shared by Russell Wilson (@dangerusswilson) on

24. Wilson gets in some Bulgarian split squats:

View this post on Instagram

On a mission. One day at a time.

A post shared by Russell Wilson (@dangerusswilson) on

23. Wilson works out with some barbell curls:

View this post on Instagram

Burn Downs. 10,9,8,7,6,5,4,3,2,1.

A post shared by Russell Wilson (@dangerusswilson) on

22. Wilson gets in some jump rope work in between his boxing workouts:

View this post on Instagram

Round 1 #TrainingTuesday

A post shared by Russell Wilson (@dangerusswilson) on

21. Wilson shows off a montage of boxing, back squats, box jumps, and kettlebell moves before hitting the field for a workout:

View this post on Instagram

Box. Lift. Throw. Repeat #DangerTrain #NoTime2Sleep

A post shared by Russell Wilson (@dangerusswilson) on

20. Wilson pushes his way through a workout as he strengthens his lower body:

19. Wilson hits the bike for a cardio workout:

18. Wilson shows off his bulging triceps as he works his arms with some pressdowns:

View this post on Instagram

About That Time!!!!! #ZonedIn

A post shared by Russell Wilson (@dangerusswilson) on

17. Wilson has some of the best footwork in the NFL. Workouts like this are why:

View this post on Instagram

See you soon… Video Cred: @West2EastInc

A post shared by Russell Wilson (@dangerusswilson) on

16. This dude has some hops—Wilson gets in some vertical work:

View this post on Instagram

One thing on my mind.

A post shared by Russell Wilson (@dangerusswilson) on

15. Wilson and All-Pro Steelers WR Antonio Brown team up for a workout:

View this post on Instagram

#NoTime2Sleep @AB

A post shared by Russell Wilson (@dangerusswilson) on

14. Yeah, Wilson got JACKED for training camp in 2016. Look at those arms:

View this post on Instagram

Anytime. Anyplace. @Nike Photo Cred: @West2EastInc

A post shared by Russell Wilson (@dangerusswilson) on

13. Wilson grabs the kettlebells and gets to work with some shrugs:

12. Wilson spends some time at the USC facility and does some high stepping and lateral training:

View this post on Instagram

Hungry. Video Cred: @West2EastInc

A post shared by Russell Wilson (@dangerusswilson) on

11. Wilson looks totally shredded as he pulls his way through a workout:

View this post on Instagram

Only One Option. WIN. Photo Cred: @West2EastInc

A post shared by Russell Wilson (@dangerusswilson) on

10. Wilson gets some resistance help from teammate Jimmy Graham in the gym:

9. Wilson shows off his massive upper body as he runs in the pool:

8. Wilson gets to work with some kettlebell lunges:

7. Wilson blasts his core with some ab wheel rollouts:

View this post on Instagram

No Limits. Video Cred: @West2EastInc @GunnarFitness

A post shared by Russell Wilson (@dangerusswilson) on

6. Wilson gets his footwork in check with some jump rope training:

View this post on Instagram

This is our offseason. #Time2GetFasterAndStronger

A post shared by Russell Wilson (@dangerusswilson) on

5. Wilson shows off his shredded physique on the beach with teammate Richard Sherman:

4. Wilson focuses on his core with an ab workout:

View this post on Instagram

Fifty-One. Photo Cred: @West2EastInc

A post shared by Russell Wilson (@dangerusswilson) on

3. Wilson steps into the ring for some boxing training—probably helpful when he’s fighting off huge pass rushers:

2. Wilson gets things going with a sled push-pull with some big weight:

View this post on Instagram

#NoTime2Sleep Video Cred: @West2EastInc @GunnarFitness

A post shared by Russell Wilson (@dangerusswilson) on

1. Wilson uses some heavy weights for dumbbell stepups: