Simple Intro
J.J. Watt was selected in the first round of the 2011 NFL Draft by the Houston Texans, marking the start of a legendary career. With a rare combination of power, speed, and technique, he quickly established himself as one of the league’s top defensive players.
He made history as one of only two players in NFL history to win Defensive Player of the Year three times, securing his place as a true icon of the game. Though he retired in 2023 as a member of the Arizona Cardinals, J.J. Watt’s name still lives on in the hearts of NFL fans everywhere.
Exercise Routine
J.J. Watt’s training focuses on building intensive power and real-game performance.
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Full-Body Strength Training
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Builds overall strength through heavy squats, deadlifts, and bench presses
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Lays the physical foundation for generating powerful force during games
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Agility & Explosiveness Development
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Enhances agility and directional changes with cone drills, hurdles, and speed work
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Boosts quick bursts and reaction time
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Core Strength Building
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Focuses on core and ab workouts to withstand intense physical contact
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Strengthens key muscles responsible for balance and power transfer in-game
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Game-Ready Functional Training
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Maintains real-game sharpness through tackling, blocking, and scenario drills
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Improves opponent anticipation and mental focus on the field
Recommended For
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For those who want to build explosive power and full-body strength
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For athletes looking to improve quickness and agility
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For sports players interested in game-specific functional training
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For those preparing for contact-heavy sports like football or combat sports
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For anyone committed to a consistent routine to boost performance
Exercise routine per body parts
J.J. Watt’s Upper Body Routine
Exercises | Sets | Reps |
Dumbbell Shrug | 2 | 10 |
Barbell Incline Bench Press | 2 | 6 |
Barbell Floor Chest Press | 8 | 8 |
Pull Up | 3 | 10 |
T-bar Row Machine | 3 | 12 |
Lat Pull Down | 3 | 10 |
Cable Curl | 3 | 12 |
Cable External Rotation | 3 | 10 |
J.J. Watt’s Leg Routine
Exercises | Sets | Reps |
Barbell Jump Squat | 6 | 3 |
Barbell Backward Lunge | 3 | 6 |
Kettlebell Swing | 4 | 12 |