I found this video when looking through my flip cam and couldn’t believe I hadn’t edited or posted it on here for you guys to check out yet. (I’m really bad at this and is definitely on my list of things to get better at).

This is one of the last NFL lockout training workouts we performed at Genesis with JJ Watt before he reported to camp.

It was a lower body workout and since he was heading to camp that next week, we focused more on mobility, utilizing strength with imperfection training, and conditioning.

We still hit some heavy squats though as heavy lifting should still be the base of any type of training program.

The workout consisted of:

  1. Safety Bar Box Squats: Working up to a heavy triple (minimum 6 sets)
  2. Safety Bar Chaos Reverse Lunges: 3 x 6-8 Each Leg
  3. Partner Assisted Dynamic KB Swings: 4 x 10-12
  4. Litvinov Prowler Sprints – 6 sets of 20 yards

Litvinov Prowler Sprints consist of holding a kettlebell and performing 5 jumps, and then going right into a 20 yard high side prowler sprint. We rested 40 seconds (NFL playclock length), and went right back into the jumps.

You can see why JJ is tearing up opposing offenses and is a force to be reckoned with his rookie season.


PS – Have any questions about the training, exercises, sets/reps, or anything else, drop me a comment below.