When Larry Fitzgerald was a young boy tagging along with his sportswriter dad, he watched how hard the great ones worked. Now, even after scorching playoff records and leading the Arizona Cardinals to the super bowl, the dynamic wide receiver continues to chase greatness.
Explosive Box Jumps
Set up a box or aerobics step in front of you, high enough to be challenging, but low enough to be safe. Stand athletically and bend your hips and knees to gather momentum . Explosively jump onto the box and hold for a second . Then step off the box. That's one rep. Perform six sets of three reps, resting 60 seconds between sets.
Line up a set of hurdles of varying heights, then alternate going over and under them. Maximize the impact on your hips by stepping over the first one (while standing sideways) and bending your entire body under the second. Repeat through the whole line of hurdles. Perform six sets.
With elastic bands bounding your ankles together, shuffle from side to side, staying low enough to duck under a real or imagined 42-inch high training chute. Work on using your hips on knees rather than bending with your back. Shuffle 15 feet in one direction and then back, using the resistance of the bands to work the leg muscles. That's one rep. Do eight total.
Medicine Ball Situps
Lie on an incline bench with a partner standing at your feet. Hold a medicine ball above your head with your arms straight. Quickly sit up by contracting your abs and forcefully thrusting the medicine ball ahead of your body, tossing the ball to a partner. Keep your arms straight for the entire move. Lower yourself to the bench as fast as you can and repeat, catching the ball when you come up. That's one rep. Perform 2-3 sets of 10-15 reps, resting two minutes between sets.
Ab Wheel Rollout
Hold an ab wheel with both hands and kneel on the floor with the wheel in front of your shoulders . Keeping your abs and hamstrings braced, roll forward as far as you can until you feel your lower back is about to sag . Roll back up. That's one rep. Do 3 sets of 20 reps with 60 seconds rest between them.
Plyo Pushups on Plates
With three plates stacked under each hand, push yourself up so fast that your hands come off of them and clap in midair. You can also immediately follow 8-10 reps of plyos with a set of regular pushups to failure, which will improve your endurance quickly. Do 3 sets of 20.
Place a barbell on the floor and grab it with an overhand grip, hands twice shoulder-width apart. Keeping your lower back in its natural arch, crouch down behind it as if you were going to perform a deadlift . Now explosively stand up and raise the bar straight up in front of your torso. When the bar reaches chest level, flip your wrists to face the ceiling and allow the momentum to help you press the bar straight overhead . Reverse the motion to return the bar to the floor. That's one rep. Do three sets of five reps, with a 2 minute rest in between.
|For more of our exclusive feature on Larry Fitzgerald, pick up the September 2009 issue of Men's Fitness.
On newsstands 8/17/09