Brian Urlacher Workout

Chip Smith is the strength and conditioning specialist that can take credit for designing the Brian Urlacher workout. Brian usually trains in the off-season with Chip at his facility in Atlanta, where he gains explosive speed and brutal strength in a matter of months.

When designing Brians workout routine, his trainer made sure to put his focus points on developing the weaknesses of Brian. By increasing his strength, it increases his power which in turn leads to running faster, more explosive hits, and better reaction to the ball.

Brian is one of the best linebackers in the game and uses a variety of complexes to gain the proper strength he needs in the off season. Check out his actual workout here that was designed for him…

DAY 1

Chest, Back and Biceps*

Bench Press (superset)
4 X Max-Max+2-Max+2-Max+2

Seated Row 4 X 8-8-8-8

Incline Press (superset) 
4 X 8-8-8-8

One-Arm Row 4 X 8-8-8-8

Dips (superset) 
3 X AMCD

Lat Pulldown 3 X 12-12-12

Straight Bar Curl (superset)
5 X 10-8-6-6-6

Seated DB Curls 3 X 8-8-8

Crunches (superset) 
3 X 30-30-30

Knee-Ups 3 X 30-30-30

DAY 2

Triceps, Shoulders and Legs*

Cleans (superset) 
5 X 10-8-6-6-6

Shrugs 4 X 8-8-8-8

Leg Extension (superset) 
3 X 12-12-12

Squats 4 X 6-6-6-6

Seated Military Press (superset) 
4 X 10-10-10-10

Front Raises 4 X 8-8-8-8

Upright Row (superset) 
4 X 8-8-8-8

Side Lateral 4 X 8-8-8-8

Triceps Extension (superset) 
4 X 10-8-6-4

Close Grip Bench Press 4 X 10-8-6-4

Rollovers (Push-ups and Sit-ups) 
3 X AMCD

This is an excellent base of a workout routine to follow in the off-season but it’s only a start. As a football player your workout must evolve and progress you continually through the entire off-season. Following just one particular set routine for the entire off-season will only lead to plateaus. For a complete off-season training check this out…Total Xplosive Training

Previous

Next

Submit a Comment

Your email address will not be published. Required fields are marked *

START GETTING

STRONGER TODAY…

GRAB YOUR FREE 32 PAGE PDF REPORT

Plus, Get Your Free Subscription To My No B.S Email Newsletter, Where I’ll Share With You Proven Strength Training Secrets…Simply Enter Your Name And Email Address Below:

Your eBook is on its way!

Pin It on Pinterest