Larry Fitzgerald uses medicine balls for his workout to tone his core muscles - the body’s center of power. Using a medicine for the core is a great way to improve functional movements similar to those that you do in everyday life and on the playing field.

Larry Fitzgerald has an explosive workout routine that provides him with incredible speed, agility, and body muscles and strength. The 6’3, 220 lb. Fitzgerald has a tremendous work ethic. His workouts help him to be faster than shutdown corners and strong enough to take blows from hard-hitting safeties. Fitzgerald does a lot of different workouts to keep his body guessing but a lot of his workouts focus on his core and increasing speed and agility.

According to Men’s Fitness, Fitzgerald has been noted to like the following exercises in his workouts:

These explosive box jumps are great for Fitzgerald’s vertical and explosion.

Explosive Box Jumps- Six sets of three reps, resting 60 seconds between sets

Hurdle Drills– Perform six sets

Chute Drill– Elastic bands bounding ankles- 30 feet- 8 Reps

Medicine Ball Situps– 3 sets of 15 reps

Ab Wheel Rollout– 3 sets of 20 reps

Plyo Pushups on Plates– 3 sets of 20 reps

Power Snatch– 3 sets of five reps

Fitzgerald employs a combination of low rep explosive movements that stay within the 3-8 rep range. This really helps him improve his 40 time and his explosive ability to jump for the ball and create separation from the defender. Having a quick first step in football is essential and this kind of training makes him the best in the league at it. He also does high reps, mainly for his abdominals, to make sure he has a very well balanced physique. Placing emphasis on your core is esential for sports. If you want to be a good athlete, you need to have balance and be strong when taking physical impact. This stems from your core. Fitzgerald also does 45 minutes of spin classes as his cardio exercise of choice. He does this because it’s less impact on his knees and joints than when running. However, he does his fair share of sprints as well as indicated below.

Fitzgerald’s specific workout routine looks like the following. This is a very well balanced routine that mainly focuses on his leg power and explosiveness. He also makes sure that he’s in as good cardiovascular shape as anyone in the league through his stringent and difficult cardio routines. Have you ever done 14 200 yard sprints before? Now, have you done a full weight training routine after that? Keeping up with an NFL Pro sure ain’t easy.

Monday

Cardio Routine:

Leg Stretching- Groin, hamstring, and leg stretching to prevent injuries

(10) 30 yd parachute sprints (3 minutes rest between sprints)– Fitzgerald tries to keep his 30 yard sprints under four seconds. Running with a parachute helps prevent Fitzgerald from any overstriding and hamstring pulling while simultaneously building up and conditioning the leg muscles even more.

Cone-to-cone sprints (sprints from cone to cone 10 yards apart from each other multiple times, changing directions)

10 gassers (sprints horizontally across the field and back 4 times)

Weight Training Routine:

Hang Cleans- 4 sets x 3 reps using a 245 lb. barbell

Squats- 4 sets x 3 reps

Shrugs- 4 sets x 20 reps using 150 lb. dumbbells

Lunges- 2 sets x 3 reps using 385 lbs.

Tuesday

Cardio Routine:

Pass catching for 30 minutes

14 200 yard sprints

Weight Training Routine:

Bench press- 4 sets x 5 reps using 315-355 lbs.

Seated Shoulder Press- 4 sets x 6 reps using 85 lb. dumbbells

Dips- 4 sets x 6 reps using an attached 180 lb. dumbbell

Wednesday

Recovery Day, run 2 miles

Thursday

Cardio Routine:

Leg Stretching

10 60 yd parachute sprints (3 minutes rest between sprints)- Fitzgerald tries to keep his 60 yard sprints under seven seconds.

Cone-to-cone sprints (sprints from cone to cone 10 yards apart from each other multiple times, changing directions)

10 gassers (sprints horizontally across the field and back 4 times)

Weight Training Routine:

Hang Cleans- 4 sets x 3 reps using a 245 lb. barbell

Squats- 4 sets x 3 reps

Shrugs- 4 sets x 20 reps using 150 lb. dumbbells

Lunges- 2 sets x 3 reps using 385 lbs.

Friday

Cardio Routine:

Pass catching for 30 minutes

14 200 yard sprints

Weight Training Routine:

Bench press- 4 sets x 5 reps using 315-355 lbs.

Seated Shoulder Press- 4 sets x 6 reps using 85 lb. dumbbells

Dips- 4 sets x 6 reps using an attached 180 lb. dumbbell

Saturday, Sunday: Off

Larry Fitzgerald also follows a strict diet plan to make sure his body gets all of the nutrition required, yet maintain its lean muscle mass without gaining fat. He needs to be explosive and fast, and that requires being shredded.

His meal plan looks like the following:

Breakfast: 2 Egg Omelet, Plain Bagel, Fruit, Orange Juice, Vitamins

Post-Morning Workout: Myoplex shake

Lunch: Bread and Pasta with Grilled Chicken

Dinner: Steak or Shrimp

Sometimes he indulges in some Popeyes spicy chicken for dinner as he claims it as his “biggest weakness.” Even though eating that may not be the best for a person’s general health and getting six pack abs, Fitzgerald is certainly capable of burning thousands of calories a day on the football field.
This is how Fitzgerald stays so lean. He eats frequent meals and makes sure that his diet revolves around finding lean protein sources. Too many carbs and fat can be detrimental to your goals, causing you to gain all kinds of body fat. Fitzgerald understands how to fuel his body rather than look for taste.

Source

http://www.mensfitness.com/fitness/workout-routines/larry-fitzgeralds-workout