Rob Gronkowski Workout

Rob Gronkowski knows how to beast it on the football field and in the gym for his training workout routine. Gronkowski, also known as “Gronk”, has been lighting it up ever since he was a second round pick (42nd overall) of the Patriots in the 2010 NFL Draft. Most notably, 2011 was his breakout season, breaking the NFL record for receiving touchdowns by a tight end with 17. The rest is history. He has been dominating ever since. So how did Gronkowski become so dominant? It begins and ends with his training, not to mention some freak genetics to go along with it.

The 6’6, 265 lb. Gronkowski trains in Miami at Bommarito Performance Systems, one of the nation’s top pre-draft workout centers. He is a big fan of Pete Bommarito and his training principles. At Bommarito’s facility, you can find two football fields — one turf, one grass — as well as the 3,000 square-foot weight room, a 2,000 square-foot pool and hot tub, state of the art cardio equipment, and a full support staff that includes trainers, chiropractors, masseuses, nutritionists, and an in-house chef. This gives Gronkowski a nice advantage because there is everything there that he needs to keep his body in a peak state. Many athletes don’t have some of the resources Gronk does so this will only help him in the long run for health and durability.

In preparation for the NFL Draft, Gronk spent nine hours a day running on an anti-gravity treadmill, lifting weights, and rehabilitating his back. The anti-gravity treadmill is a rehabilitation device that utilizes weight-bearing technology on a standard treadmill used primarily for rehabilitation of lower extremity injuries and athletic training. The machine functions by controlling air pressure in a chamber to gently lift the user. Gronkowski missed the entire 2009 college football season after undergoing back surgery, which deemed as spinal stenosis, a narrowing of the spine that puts pressure on nerves. The anti-gravity treadmill is the perfect kind of device to help Gronk with this nagging injury.

According to the video above, Gronkowski does a lot of sprint based workouts to focus on power and high energy output. Football is a game of constant sprinting so doing sprint based workouts is the best way to get conditioning levels up. He does a lot of catching drills as well while constantly sprinting throughout the entire field. Gronkowski is very strong in chest and can do 23 reps of the 225 lbs. bench press. Gronkowski is very tall and has very long arms for an average football player, so he has a much longer range of motion when doing a press. If he was more compact, he should be able to do even more weight, probably even the 30 or 40 rep range!


Gronk was featured in Muscle & Fitness Magazine due to his incredible physique and athletic ability.

Gronk was featured in Muscle & Fitness Magazine due to his incredible physique and athletic ability.


When it comes to training chest and other muscle groups, he does a lot of static isometric exercises as opposed to the standard dynamic movements (doing a full range of motion). This is a type of strength training in which the joint angle and muscle length do not change during contraction. Research has shown that such isometrics are significantly better than dynamic exercises at increasing maximal strength at the joint angle. These isometric contractions recruit muscle fibers that are often neglected in some dynamic exercises. This gives Gronkowski some new variety to his routine, which can lead to additional muscle growth and strength gains.

In addition, he focuses on doing planks, an excellent way to strengthen the core, shoulders, arms, and glutes. Your entire body, specifically the core muscles, have to work together to stabilize and support your entire body weight. Gronkowski does single arm planks, a more advanced variation to the traditional plank.

Some of the other exercises he does is T-Bar rows, which are great for developing back thickness in the lats, upper lats, rhomboids and middle and lower traps. In addition, that exercise will hit the rear deltoids and biceps. He also does speed bench push ups, which work the upper pecs and triceps and work on the fast-twitch muscle fibers for power and explosion.

Gronkowski is truly a rare breed at his position According to, Gronkowski had a 33 1/2-inch vertical jump, a 9-foot, 11-inch broad jump, a 4.47-second short shuttle and a 7.18-second three-cone drill. He also runs a 4.65 40 yard dash time.

Besides his genetics and hard work he puts in on a daily basis, his environment played a role in making Gronk a true beast. Not to mention, growing up with athletic five brothers certainly helped his competitiveness. Rob is the second-youngest of five brothers. The eldest, Gordie, Jr., played baseball at Jacksonville University, and was on the Worcester Tornadoes’ 2011 roster. Chris played football for two years at Maryland before transferring to Arizona, and is now an NFL fullback. Dan, played as a tight end at Maryland and was selected in the 2009 NFL Draft, and played briefly on the Patriots with his brother Rob. The youngest brother, Glenn, plays football for Kansas State University.


Look at the size of the Gronkowski brothers! Have you ever seen brothers this big and athletic looking?




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