LewisThe Strongman “Boss” the Patrick Willis from San Francisco 49ers gives credit of his great feats on the football field to the workout training he follows. The Pro Athlete Workout that he does keeps him in great condition on and also off the football field. Willis’ resistance training was started when he was young whilst spending time with his favourite boxer- his Uncle.
He at a young age would have to bear weights that his Uncle would pass off to him through his workout. During the Willis’ off-season time he still prefers to practice boxing beside his workout routine.
During the early years instead of using the weights, Willis preferred to press the concrete blocks and bricks off his dumbbell bar. He joined the weight lifting with the body exercises of push-ups, sit-ups, and leg raises.
Patrick refers to his workout with “Homegrown”.
Patrick Willis’ Workout Routine and Diet Plan
Willis works on his core muscles in many ways with a combination of bicycle crunches, V-ups, side planks and hanging leg raises. He has become so strong with his core workout that now he is able to grasp his basic plank position for a time span of 4 minutes. The exercise routines focus on a different muscle group each day as a replacement for working for every muscle group altogether. Willis chooses to effectively build both arms evenly and through the dumbbell press which is great for this effect. Working his back muscles is also very important to him.
Patrick’s workout philosophy is based on core muscles.
Patrick Willis’ Workout Routine
Willis begins his workouts with little cardiovascular exercises of jump roping, sprints, and the shadow boxing to warm his body up. Then the core workouts are finished before the lower body workout to be convinced that core muscles are working and are ready for the intense workout ahead.
| Day 1 – Patrick WillisWorkout for the Upper Body | ||||
| Exercise | Sets | Reps | Notes | |
| Number 1 | Dumbbell Shrugs | 2 | 20 to 25 | |
| Number 2 | Dumbbell Bench Press | 3 | 6 to 8 | |
| Number 3 | Triceps Push-downs | 3 | 8 to 10 | |
| Number 4 | Shoulder Press | 3 | 8 to 10 | |
| Number 5 | Dumbbell Incline Bench Press | 3 | 6 to 8 | |
| Number 6 | Dumbbell Rows | 3 | 8 to 10 | |
| Number 7 | Dumbbell Front Raises | 2 | 15 | |
| Number 8 | Dumbbell Curls | 2 | 5 | Finish the reps and repeat from other arm |
| Number 9 | Dumbbell Hammer Curls | 2 | 5 | Finish the rep and repeat from other arm |
| Day 2 – Patrick Willis Workout for the Lower Body & Core | ||||
| Exercise | Sets | Reps | Notes | |
| Number 1 | Hanging Leg Raises | 3 | 10 to 12 | |
| Number 2 | Weighted Sit-up with Twist | 2 | 20 | |
| Number 3 | Planks | 1 | 60sec | |
| Number 4 | Bench Planks | 1 | 60sec | |
| Number 5 | Side Planks | 1 | 60sec | |
| Number 6 | Oblique Crunches | 3 | 12 | |
| Number 7 | Bicycle Crunches | 3 | 12 | |
| Number 8 | Hamstring Leg Curls | 3 | 12 | |
| Number 9 | Lunge with Elbow to Instep | 3 | 12 | |
| Number 10 | Russian Twists | 3 | 12 | |
| Number 11 | Inchworms | 3 | 12 | |
| Number 12 | Leg Raises | 2 | 20 | |
| Number 13 | Lunges | 2 | 20 | |
| Number 14 | V-ups | 3 | 12 |
| Day 3 – Patrick WillisWorkout for the Upper Body | ||||
| Exercise | Sets | Reps | Notes | |
| Number 1 | Dumbbell Shrugs | 2 | 20 to 25 | |
| Number 2 | Dumbbell Bench Press | 3 | 6 to 8 | |
| Number 3 | Triceps Push-downs | 3 | 8 to 10 | |
| Number 4 | Shoulder Press | 3 | 8 to 10 | |
| Number 5 | Dumbbell Incline Bench Press | 3 | 6 to 8 | |
| Number 6 | Dumbbell Rows | 3 | 8 to 10 | |
| Number 7 | Dumbbell Front Raises | 2 | 15 | |
| Number 8 | Dumbbell Curls | 2 | 5 | Finish rep and repeat with other arm |
| Number 9 | Dumbbell Hammer Curls | 2 | 5 | Finish rep and repeat with other arm |
| Day 4 – Patrick Willis Workout for the Lower Body & Core | ||||
| Exercise | Sets | Reps | Notes | |
| Number 1 | Hanging Leg Raises | 3 | 10 to 12 | |
| Number 2 | Weighted Sit-up with Twist | 2 | 20 | |
| Number 3 | Planks | 1 | 60sec | |
| Number 4 | Bench Planks | 1 | 60sec | |
| Number 5 | Side Planks | 1 | 60sec | |
| Number 6 | Oblique Crunches | 3 | 12 | |
| Number 7 | Bicycle Crunches | 3 | 12 | |
| Number 8 | Hamstring Leg Curls | 3 | 12 | |
| Number 9 | Lunge with Elbow to Instep | 3 | 12 | |
| Number 10 | Russian Twists | 3 | 12 | |
| Number 11 | Inchworms | 3 | 12 | |
| Number 12 | Leg Raises | 2 | 20 | |
| Number 13 | Lunges | 2 | 20 | |
| Number 14 | V-ups | 3 | 12 |
| Day 5 – Patrick Willis Workout for the Upper Body | ||||
| Exercise | Sets | Reps | Notes | |
| Number 1 | Dumbbell Shrugs | 2 | 20 to 25 | |
| Number 2 | Dumbbell Bench Press | 3 | 6 to 8 | |
| Number 3 | Triceps Push-downs | 3 | 8 to 10 | |
| Number 4 | Shoulder Press | 3 | 8 to 10 | |
| Number 5 | Dumbbell Incline Bench Press | 3 | 6 to 8 | |
| Number 6 | Dumbbell Rows | 3 | 8 to 10 | |
| Number 7 | Dumbbell Front Raises | 2 | 15 | |
| Number 8 | Dumbbell Curls | 2 | 5 | Finish rep & repeat by other arm |
| Number 9 | Dumbbell Hammer Curls | 2 | 5 | Finish the reps & repeat from other arm |
Depending on your fitness level it will tell the time in which you are able to complete the workout. Willis takes about 60 to 120 minutes on the workout. The average person should work out for around 60 to 90 seconds amid each workout task.
Training Tip Quotes
Regarding the core plank exercise, Patrick Willis tells that:
“I try to grip the planks for 60 seconds, or for longer, and also everything else. I try to arrive for higher reps each time—a minimum of 10 to 20 for each exercise.”
“I feel like the body is incomplete until you hit the abs. If you have a really muscular core, it helps you to do everything else.”
“Do the core workout prior to your legs workouts, to activate the body’s most important area.”
“Everything begins with the core and goes out from there. The core is the foundation.”
“When I was growing up, it was mainly about the Barbell Bench Press. Now, I want to make sure both arms are equally strong, so I use dumbbells.”
“When you perform the Dumbbell Raises, pretend that you’re making a tackle.”
“If you’re doing a lot of Benches and also a lot of work upfront, you also got to make sure that you’re equally working (your) back, too “I perform curls to work on the biceps, and then do Hammer Curls in there to work on forearms and also different parts of my biceps. I perform from lengthening to widening.”
“I used to have shoulder stingers when I got hit. I wanted to make sure that my shoulders and traps were strong because it allowed me to take hits and also not feel much damage because the muscles will protect (them).”
Patrick Willis’ Diet Plan
Patrick Willis does not have an exact workout diet like the most athletes who follow a low carb, lean protein diet along with vitamin and mineral supplements diet. As in the best diet to build the muscle tone is by multiplying the servings of protein. Protein leads to the muscle protein synthesis which will help you build new muscle tissue. To Eat healthy while you are doing any type of workout is important for your body’s health.
Patrick Willis said when he was asked that what his motivation is, “When I was on the rise, I had that tale (The Little Engine That Could), which said ‘I think I can, I think I can.’ For the highest time, when times were rough, I would think and say ‘I think I can.’ Once I got grown-up, I realized that when you will ‘think,’ you will leave doubt. When you are saying ‘I believe,’ there is no doubt. For me, I’m a supporter of what I’m doing.”
“Staying optimistic, staying strong and believing” is what Patrick Willis tells to himself all day and night to remind himself that anything can be done.
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