Antonio Brown: Wide Receiver’s Intense Workout Makes Him a Threat to New England Patriots

Credit: Streeter Lecka / Staff

Antonio Brown is incredibly intense on the field. The Pittsburgh Steelers wide receiver has exceptional speed and agility that makes him a threat to the New England Patriots. In a wink, the receiver plunges into action on the football field with his immense lower body strength. While the Patriots have an awesome strategy to knock out opposition’s best player, it unfortunately doesn’t apply to Brown.

In the AFC Wildcard game, Brown caught five passes for 124 receiving yards and two touchdowns in a 30-12 victory over the Miami Dolphins.

Keep reading to know the secrets to Antonio Brown’s endless energy and his intense workout routine.

Antonio Brown’s Workout Routine

Speed alone doesn’t help a receiver unless combined with agility. Antonio Brown’s lower body workouts consist of hamstring, glutes, and weight training exercises which help him strengthen his lower body. He also incorporates cardio in his routine.

His weight room exercises include three sets of eight to 10 reps of lateral step-up jumps.  To do this exercise, you require an elevated surface above the knee like a chair, or a box. Put your left foot on the elevated surface. You need to push upwards. Drive through your heel, but push off your toe, while jumping laterally. Land with your right foot on the box and left foot on the floor. Jump upward again and get back to the starting position.

Brown also does walking lunges witha barbell. This exercise strengthens the core and lower body, and helps increase hip and hamstring flexibility. To do this exercise, place the barbell on the shoulders and step forward to go into a lunge. Stand up and step forward and go into another lunge, with the opposite leg. The key is to take big steps.

The football star includes three sets of eight to 10 reps of box squats. The box squat helps develop glutes, hamstrings, and lower back, giving him power and strength for the game. To do this exercise, lift the barbell off the rack with your shoulders. Stand with a chair or box behind you. Lower into a squat until you are seated. Jump upwards and back to the starting position.

Antonio Brown’s off-season workouts are also intense. He believes discipline is important to work out effectively. He shared his off-season routine on his Instagram account, which starts as early as 6:00 a.m.

Antonio Brown’s workout includes five sprint distances ranging from 50 to 400 meters. The number of sets increases with decreasing distance and the total workout involves 4,500 meters of sprints. A football player needs to play at high speed intervals. Sprints with rest periods enables him to perform at high speeds. It is for that reason his workout is broken down into intervals.  It also helps him maintain his speed on long and short runs. This workout helps him build a strong conditioning base which allows him recover faster during training.



Davis, C., “Antonio Brown Workout: How To Get Faster,” Pop Workouts web site, December 11, 2015;, last accessed January 18, 2017

“We Dare You to Try Antonio Brown’s Off-Season Conditioning Workout,” Stack web site, June 23, 2016;, last accessed January 18, 2017