Larry Fitzgerald’s cardio and weight training

Check with your doctor before beginning any new diet or exercise program.

Yahoo! Sports was allowed exclusive access into the training camp of Arizona Cardinals wide receiver Larry Fitzgerald(notes) as he gears up for his eighth season in the NFL.

His trainer is Bill Welle, who teaches his training routine and workouts at the University of Minnesota. Fitzgerald is usually joined in the workouts by several other NFL, college and high school football players.

For more on Bill Welle’s programs, check out his website.

Here’s a look at Fitzgerald’s cardio workout on the field:

Explosion Workout

• Bungee resist: 5 yards
• Squat jumps: 10 reps, sprint out 5 yards
• Split squat jumps: Left leg forward, 5 reps, sprint 5 yards
• Split squat jumps: Right leg forward, 5 reps, sprint 5 yards
• Split squat jumps: Left leg forward, 5 reps, alternate feet, sprint 5 yards
• Split squat jumps: Right leg forward, 5 reps, alternate feet, sprint 5 yards
• Single leg jumps: Left leg, 3 jumps, sprint 5 yards
• Single leg jumps: Right leg, 3 jumps, sprint 5 yards
• Traveling: Cycle through single leg jumps, 3 reps, sprint 5 yards
• Traveling: Cycle through single leg jumps, 3 reps, sprint 5 yards

Skate hops with ankle bands

• Regular 5 jumps, sprint out 5 yards, repeat other direction
• Quick 5 jumps, sprint out 5 yards, repeat other direction
• 45-degree jumps. 3 right foot, 3 left foot, sprint 5 yards, repeat backwards

Rest

Parachute runs and cuts

Medicine ball partner ankle stability

• 2 sets, toe touch with medicine ball, then roll to partner. Repeat 10 times, then other foot

Conditioning: Half-gassers

• 15-17 seconds, 45-second rest. Do 14 sets


Larry Fitzgerald’s gym workout

• Medicine ball: 30 reps, 2 sets (10 pounds)

• Glute-Ham or Hyper: 10 reps, 2 sets

• Squat: Warm-up: 6 reps, 3 sets

• AB/AD: 25 reps, 2 sets (115 pounds)

• Leg extension: 10 reps, 2 sets. Both legs

• Hang clean: 3 reps, 3 sets

• Inverted chin-ups: 6-8 reps, 3 sets

• Dumbbell curl: 8 reps, 3 sets

• Ball drops: 1 set (.60)

• Medicine ball twists: 15 reps, 2 sets (25 pounds)