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Patrick Willis Workout

Patrick Willis Workout


Patrick Willis has an incredible work ethic that makes him have one of the greatest bodies in the NFL due to his high intensity workouts. Willis not only has a six pack that completes his functional muscles, but he is highly mobile and quick for a hard-hitting linebacker who can put the hurt on running backs and wide receivers alike.


Willis does a lot of free weights to build up his strength. You can get some of the best
workouts using free weights. You can see Willis likes them for his shoulders. 



Willis didn't grow up in a neighborhood with a fancy gym to build the physique he has today. Instead of lifting weights, Patrick implemented a homegrown workout where he pushed and pressed bricks and concrete blocks, and did push-ups, sit-ups and leg raises.





If you are an athlete and want to improve in your sport, you must follow a precise strength training, conditioning, and nutrition program. MP45 is a step-by-step athlete workout program that walks you through exactly what to do to excel as an athlete. This is the type of training and nutrition followed by many of the world's top professional athletes.


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“I would take two concrete blocks and put them on the end of the bar and press that” Patrick says. “Sometimes the blocks would slide off the bar, but that’s what I had, so I used that and made the best of it.”

Many people would think such a workout wouldn't really work. However, whether it's concrete blocks or actual free weights, weight is weight. Imagine the types of workouts Willis could do when he finally went to a real gym. No wonder why he's a monster!


Willis does a lot of sprints. Working on your fast twitch muscle fibers is ideal for the football field.


Now, Patrick belongs to a gym and is able to use machines, dumbbells, and real barbells to help build his NFL physique.

Patrick Willis always starts out with cardio to get his body warm. It's very important to get your body warm and to get the blood flowing to prevent any injuries. You never want to train a cold muscle! When he enters the gym, Willis is not sure what muscle groups he is going to work on, but he makes sure he goes intense. He makes sure that he works his core to the fullest and understands the importance that a strong core brings to the table. A strong core is one of the most important muscle groups to be strong in for a football player. Much of the stability and balance on a football field begins and ends with the core, in addition to more power and explosion. He says in response to people questioning his plan, "If it ain't broke, don't fix it. I like the way I look."


Patrick Willis makes sure that he implements proper form and to equally work out all the muscles in his body. Never looking to cheat himself, he makes sure he does back as much as he does his chest, and his legs as much as his upper body. 

According to STACK Magazine, here is a sample of Patrick Willis' workout:

Weighted Sit-Up With Twist Combo 2 Sets x 20 Reps

Leg Raise- 2 Sets x 20 Reps

Dumbbell Bench Press- 2 Sets x 8 Reps (Warm-Up); 3 Sets x 6-8 Reps (Working Set)

Dumbbell Row- 3 x 10 Reps each arm

Alternating Dumbbell Curl/Hammer Curl Combo- 2 x 5 Reps each arm, each exercise

Dumbbell Shrugs- 2 Sets x 25 Reps

Dumbbell Front Raise- 2 Sets x 15 Reps



NOTE: This is only part of Patrick Willis' workout routine, in which we offer some additional commentary to his regimen. To see the whole routine and to go more in-depth with athlete workouts, be sure to check out STACK Magazine












DISCLAIMER: The athlete on this page is not affiliated with MP45. This is not a paid endorsement. Muscle Prodigy LLC makes no claim that the celebrities and athletes featured on the site are promoting Muscle Prodigy or are users of the products mentioned throughout the website. Please read our Terms of Use.

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Date Published : 2011-12-10 04:22:30
Written By : Jaret Grossman

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