Dwight Freeney’s workout

Freeney works out with the sledgehammer.

You should check with your doctor before beginning any new diet or exercise program.

Indianapolis Colts’ defensive end Dwight Freeney(notes) spends a good portion of his offseason working out in Agoura, Calif., a small suburb just 30 miles north of Los Angeles.

His daily routines range from the traditional indoor gym workout to the not-so-traditional outdoor intense battle against machine.

Ryan Capretta is Freeney’s trainer. He is a strength and conditioning coach with more than 10 years experience at the professional and collegiate levels, who has trained Olympic Gold Medal winners and athletes competing in the NBA, NFL, Major League Baseball, and Wimbledon.

Capretta is the owner of Proactive Sports Performance, a Westlake based training facility specializing in the development of athletes.

In the videos you get a brief glimpse into the workouts that Freeney does.

The tables below show the exact indoor routine he does regularly. Cycles 1 and 2 are done in the same day with a suggested one-hour break in between.

Outdoor routine

Field Rotation Reps & or Distance
1)a - Boxing Combo’s 2 Sets
1)a - Box Stepovers 2 Sets
2)a - Big Flip Tire 2 Sets
2)b - Decline Pushups 2 Sets
3)a - Chain Lateral Raise 1 x 20
3)b - Band Resist. Explosive MB Throw 1 x 15
4)a - Sledge Hits Combo Combo
4)b - Rope Combo Combo
5)a - Tire Toss - Either Toss or Kneeling/Bear crawl Combo
5)b - Boxing/Abs/Manuals - Combo Combo

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Lifting rotation

CYCLE 1 Reps
Bike Sprint 45 Sec
Straight Leg Liftover 10
Band Walk - 45lb Plate Punch 1/2 Down & Back
Table Knee-tuck MB Push 30
Cable 1 Leg Knee W/Front Raise 12R / 12L
Band Front/Lateral Raise 15 & 15
Keiser Bar Press/Pull Combo 20 & 20
Swiss Ball Band Glute Raise 30
DB Squat-Curl-Press Combo 15
DB Shrug & DB T Combo Shrug - 8, T - 15
Alternating Pulldown 12R / 12L
Pilates Lower body Circles 8 & 8
Single Leg Press 8 & 8
Seated Leg Curl 12
DB Shoulder Stepup 8R / 8L
Foam Roll IT 8’s
Weighted Rack Row 12
Vertimax Bicycles 30R/30L
UBE Sprint 45 Sec
Freeney AB Combo Combo
CYCLE 2 Reps
Swiss Ball Shoulder Circles 8R / 8L
Side Plank Frnt Touch/RD 12R / 12L
DB Side Squat 8R / 8L
Cable Cross High Row 12
DB 1 Leg up, Floor Press 12R / 12L
Keiser Bicep / Tricep 12’s
Swiss Ball Leg Curl 12
DB Chest Press 10
DB Chest Press 8
Negative Only XP Pulldown 8
Single Leg Press 8R / 8L
Single Leg Extension 8R / 8L
DB Bicep Curl / Pushup Combo 8,6,4
Foam Roll Armpit 8’s
Trap Bar Shrug 12
Chins 8
Fat Bar Bicep Curl 12
Freeney AB Combo Combo