Seattle Seahawks WR DK Metcalf shares his training routine.
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00:00What's up everybody, I'm DK Metcalf and we're here at Proactive in Southern California about
00:22to take you through one of my workouts.
00:24My philosophy around fitness is just that I can go somewhere and get better and push
00:28myself to where I don't feel like I'm just being stagnant or being the same from day
00:32to day.
00:33Training helps me in my career by keeping me ready and prepared to one, take the field
00:37and then two, prevent injuries from being on the field and I would say three, from outlasting
00:41my opponent.
00:42So a week of training looks like for me, mainly Monday, try to get my body back moving, try
00:50to get all the soreness out from the day before.
00:53Tuesday is a rest day, Wednesday come in, hit an upper body lift, Thursday is a lower
00:57body lift, Friday take the day off and then Saturday is mainly hand-eye coordination,
01:02so tennis balls, balance, to try to prepare me for Sunday.
01:07My training goal I abide by every day is just to get better in the gym, try to push myself
01:11past my limits.
01:12We're going to be taking DK through a full body workout today.
01:15Full body we're going to hit every muscle group, a lot of proprioception so he's going
01:18to be doing a lot of balance, metabolic so at the end we're going to finish with some
01:21good cardiovascular training.
01:23So a lot of balancing to try to help me on the field, to try to shut off opponents and
01:28work on my stamina.
01:29DK Metcalf gets blasted.
01:34Let's get to work.
01:35Nice and slow, thumbs to the sky, yep, give me three there.
01:44My pops played in the NFL so when he would come home from work, working hours really
01:47are a time to bond with each other so a lot of push-ups, sit-ups, a lot of basic lifts
01:52that he could do with me as a kid.
01:53Before you switch you're going to go right down into RDL, you're just going to hit three
01:57T's, good, just three, keep those hips nice and square, now go wide, there you go, squeeze
02:04that middle back, two, one more, good.
02:11Workout tips for my teammates, my dad actually and Bobby had the same workout tip for me
02:17and that's always do one extra rep of everything that you're doing.
02:19You're just going to easy chop, just small, side to side, yep, just small, don't move
02:23your hips, let's drop your back knee just a little right there, give me eight, two,
02:28three, four, five, six, seven, eight, good, break, there it is right there, that's perfect.
02:35Two, squeeze and core, breathe, and eight, good, okay, so back leg nice and long, think
02:45like reach behind you, yeah, there you go, stretch there.
02:47Okay, just give me three of those, good, one more, good, now stay there on that side,
02:54now go here, big stretch here, there you go, yeah, now that way, just that way, yep, and
03:02then reset, and just keep it here, back, that way, there it is, good, one more, good, there
03:11it is, switch sides.
03:14The most important muscle is your brain, I mean everybody is physically strong and physically
03:19gifted in the NFL, so what separates them is how smart you are and how you can recover
03:24from play to play.
03:25Okay, so I want you to keep that core tight, we're working hip strength here, working hip
03:29flexor, core is tight, right, so when he's running he needs hip flexors to be able to
03:33drive up and down, that's how you run a 4-3.
03:44My diet is kind of all over the place, I'm trying to hone that in right now, I don't
03:48have any tips for anybody for my diet at the moment.
03:51I want you to keep that ball up, okay, so you're working rotator cuff, you're working
03:56shoulder strength here, keep this here core tight, always, press it up, don't let the
04:00ball fall down, right, so extra shoulder stability by keeping that kettlebell up, okay, go nice
04:05and slow, keep it tight, you got six reps here, okay, without anything else moving,
04:10just that shoulder, keep the ball up for stability.
04:14So by having to keep that kettlebell up, he's more focused on grip strength, okay, and more
04:18shoulder stability.
04:19If that ball was down, it'd be a lot easier, he just has to do a lot more stabilizer muscles
04:23to keep that kettlebell up, good, okay, okay, you're going to RDL, okay, so we're still
04:31lengthening the hamstring here, still good proprioception, good balance, but now we're
04:34going to add a speed component to it, drive up, that's perfect, yep, good, now fire out
04:42of there, up quick, yeah, good, two more, up, good, one more, good, don't worry about
04:55going too low, good, last one, good, okay, he's going to stabilize, okay, in a plank,
05:14I'm going to try to move him, he's got to stabilize and not let me move him around,
05:18okay, so core work here, okay, I got the time, 20 seconds, good, stay there, come on,
05:25there you go, good, hold it, there you go, 7 seconds, 3, 2, 1, good break, take a second,
05:43stay on there, 15 reps, okay, same thing, a lot of core, okay, he's reaching out, so
05:51extension for core, okay, it makes it a lot harder just a regular plank and then he's
05:55going to circle, okay, and he's trying to stabilize through his hips, so his body doesn't
05:59move just his arms, okay, all right, let's move it to the ropes here, arms don't stop,
06:16it's just 5 squats, you can shake it out, take a break, then you're going to go right
06:20into drummers and give me like a backward lunge, we'll go 3, I don't know, okay, so
06:25little more metabolic here now, he's working fast hands, okay, throwing a little lower
06:29body, okay, a little full body workout, okay, 5 there, always core tight, don't let anything
06:34else move, going 5 and then he's going 3 backward lunge, okay, go, keep those arms fast, there
06:42it is, 2, 3, good, switch, there it is, go DK, one more, good, okay, let's go with the
06:58surge here, yeah, so this is our, it's called a surge, okay, so it moves in any direction,
07:05so we can do core, upper body with it, right now we usually do a lot of like metabolic
07:10upper, right, so push pull, chest back, shoulders, circles, okay, he's going to move it real
07:15fast, so it's like speed, power and metabolic all at the same time, okay, we're going to
07:19work, he's going to turn the other way, 1, 2, 3, 4, 5, 6, 7, 8, okay, we're going to
07:25work, he's going to do a little reaction on me, so I'm going to call it a number, he's
07:28got to react to that, okay, 1, 2, 2, 1, 1, 3, 2, 3, 3, 1, 2, good, right, okay, so core,
07:46good old fashioned crunches, okay, he's got to weight, he's got to stabilize with the
07:49weight, a little extra weight, make it a little harder, good, go 2 more, good, and
08:00then switch, that extra reps in there, I see it every time, I want you to connect your
08:06elbows to your knees, and I'm just going to go like 3 reps, you're going to crunch up
08:11with me, I'm going to pull you up, okay, up, good, nice and slow down, 1, good, up, core,
08:19there you go, 2, 3, we got to go 1 more, yeah, 1 more, there you go, good job,
08:34appreciate it, I feel real good about the workout, I got a total body workout in, so
08:38I'm definitely feeling it in my whole body, whatever you want to do with this run, get in
08:42the gym, or you know, just work out your brain, whatever that may be, let's go do it, it doesn't
08:47matter what it looks like, don't compare yourself to anybody else, kill that confidence, and
08:51just be you.