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Build a Football Body With the Andre Johnson Workout

Get power and explosiveness with the same off-season regimen the Houston Texans wide receiver uses to get ready for game time.

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Houston Texans wide receiver Andre Johnson is an absolute beast. Last season, he played in only 13 games but still caught 86 balls for 1,216 yards and scored eight touchdowns. That’s a career year for most guys, but the five-time Pro Bowler was disappointed. Fresh off back-to-back seasons with 1,500 yards receiving, not hitting that superhuman stat in ’10 pissed him off. “That really bothered me,” says Johnson, who signed with the Jordan Brand before last season. “So I am looking forward to trying to get back to that this season.” Johnson spent this locked-out off-season the same way he spends every off-season: training with his old college teammates at the University of Miami. This year’s crop of guys included New Orleans Saints linebacker Jonathan Vilma and Indianapolis Colts wide receiver Reggie Wayne, plus lots of other young guns and vets. They trained four days a week—Monday, Tuesday, Thursday, and Friday—running in a sand pit, sprinting on the field, and working in the weight room under the supervision of Hurricanes strength coach Andreu Swasey. Even though they’re on different NFL teams, none of those rivalries matter as much as the bond they share as former Hurricanes. “We’ll talk more about the games we played when we were there than about playing one another in the NFL,” Johnson says. “The competitive energy just gets the best out of everybody. It’s kind of like a brotherhood. I’ve tried going down to another place, but it wasn’t the same. Going to The U is something I look forward to every off-season.” Even if you don’t have access to the Hurricanes’ weight room, you can still get jacked like those guys. Check out Johnson going through a version of his off-season workout, specially formatted for MF readers. It may not make you the best receiver in football, but it’s guaranteed to pack the muscle on your frame.

How It Works: You’ll train four days per week, focusing on speed and strength. You may not be familiar with some of the explosive exercises such as speed squats or power cleans, so take the time to learn the form precisely. Some of the movements use the age-old pyramid technique (add weight and reduce your reps each set) to target the widest range of muscle fibers. You’ll also attack common weak points such as the rotator cuff, which can take a beating whether you’re playing football or lifting heavy, so you’ll stay injury-free all season (even if that just means fall to you). Directions Frequency: Complete each workout (Day 1, 2, 3, and 4) once per week. You can perform the first two workouts on back-to-back days, rest, and then do the next two workouts. Time Needed: 60 minutes How to Do It: Most of the exercises will be done as straight sets— complete all sets for the move before going on to the next. For the shoulder circuit on Day 1, complete one set of each lift without rest in between. Rest after you’ve finished the circuit and then continue with the rest of the workout. The Workouts:

 

Day 1

Day 2

Day 3

Day 4
 

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