Colin Kaepernick Workout Plan for the Grueling NFL Season

Colin Kaepernick’s workout plan helps him strengthen his body during the off-season.  He motivates himself heavily to work harder than his competition.  Colin is always trying to up his max from the previous day.

The San Francisco 49ers Quarterback works out at Proactive Sports Performance in Los Angeles along with other professional football players such as CJ Spiller, Larry Fitzgerald , Clay Matthews, NBA’s Tony Parker, and MLB’s Nick Swisher.

“He’s a unique specimen, but he just doesn’t ride his genetic gifts, he really pushes himself. Combining that with his talent, you see some really magical things,” Kaepernick’s trainer said about him.

On Fridays, they do what they call a Road Trip Friday, which includes running hills, sand dunes, and other out door activities.  The workout itself varies each time to challenge Kaepernick.  Just like how teams travel 8 times a year to away games, this Friday traveling workout changes up the routine.

Kaepernick does a lot of pulling/pushing on lower and upper body days which helps both sides of the muscles as well as incorporating many planes of motion to help strengthen his core.

“Taking Colin Kaepernick Supplements, eating right, staying focused, going hard at the gym all help contribute to his training.  Combining all of this helps create one mighty fine athlete.”

CK1

COLIN KAEPERNICK WORKOUT PLAN

Day 1: SHOULDER/ARMS/ABS/CARDIO

SuperSet:
Upright Barbell Row
1 Set x 6 Reps
with
Power Clean
1 Set x 6 Reps

SuperSet:
Romanian Deadlift
1 Set x 6 Reps
with
Romanian Deadlife
1 Set x 6 Reps

Giantset (Complete 4 Rounds with 30 Seconds of rest in between)
Front Dumbbell Raise
1 Set x 10 Reps
with
Arnold Dumbbell Press
1 Set x 10 Reps
with
Side Lateral Raise
1 Set x 10 Reps

Reverse Flyes
1 Set x 10 Reps

Hammer Curls
4 Sets x 10 Reps (30 seconds of rest in between sets)

Crunches
4 Sets x Failure (30 seconds rest in between sets)

Hanging Leg Raise
4 Sets x Failure (30 seconds rest in between sets)

Running, Tredmill
30 minutes (3.5 miles at 7mph)

Day 2: Back/Cardio

Barbell Deadlift
4 Sets x 10, 8, 6, 4 (30 seconds rest in between sets)

Wide-Grip Pullups
4 Sets x 10,8,6,4 (30 seconds rest in between sets)

Rocky Pullups/Pulldowns
4 Sets x 15 Reps (30 seconds rest in between sets)

Giant set(Complete 4 Rounds with 30 Seconds of rest in between)
Side to Side Chins
1 Set x 6 Reps Right, 1 Set x 6 Reps Left, 1 Set x 6 Reps Middle
with
Reverse Grip Bent- Over Rows
1 Set x 10 Reps
with
Smith Machine Bent Over Row
1 Set x 10 Reps

Seated Cable Rows
4 Sets x 10 Reps (30 seconds of rest in between sets)

Running Tredmill
30 minutes (3.5 miles at 7.5mph)

Day 3: Cardio

Running Tredmill
45 minutes (5 miles at 7.5mph)

Day 4: OFF
Day 5: LEGS/TRICEPS/ABS/CARDIO

Barbell Squat
4 Sets x 10, 8, 6, 4 (30 seconds of rest in between sets)

SuperSet: (Complete 4 Rounds with 30 Seconds of rest in between)
Leg Press
1 Set x 10 Reps
with
Standing Calf Raises
1 Set x 12 reps

Hack Squat
4 Sets x 10 Reps (30 seconds of rest in between sets)

Close-Grip Barbell Bench Press
4 Sets x 10,8,6,4 (30 seconds of rest in between sets)

Leg Extensions
4 Sets x 10 Reps (30 seconds of rest in between sets)

Crunches
4 sets x Failure (30 seconds of rest in between sets)

Hanging Leg Raises
4 sets x Failure (30 seconds of rest in between sets)

Running, Tredmill
30 minutes (3.5 miles at 7mph)

Day 6: Cardio

Running, Tredmill
30 minutes (3.5 miles at 7mph)

Day 7: Cardio or Optional Day Off

Running, Tredmill
30 minutes (3.5 miles at 7mph)

 


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