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WR Training Schedule

Today we will be giving you a week schedule of some things that you can do as a WR to improve your game. I hope this can help!


10am Morning Film

11-1230 On Field Work (route running/catching emphasis)

1230-330 Rest & Recover

4-530 Gym Work

530-630 Stretch, Ice Bath (if available) & Foam roller (recovery routine)


10-11 Speed Work (on field)

11-1230 Field Work (press release work emphasis)

1230-230 rest and recover

230-330 Film Study

4-530 Gym Work

530-630 Recovery Routine


10-12 Film Study

Rest of day is a recovery day (stretch, ice, massage gun, foam roll, hydrate)


Same emphasis as Monday


Same emphasis as Tuesday


10-12 On field Route Tree Work (0-9 plus any double moves you guys run)

12-2 Recover

2-330 Gym Work

330-430 Recovery Routine

430-530 Film Study


12-2 Film Study


The link below is a full WR training schedule with the specific drills for route running and press releases. These are 70+ Drills you can incorporate into the schedule I have laid out for you above! It is over 1.5 hours of content and we walk you through the specific sets, reps, splits and frequency you need to do the drills to improve. CLICK BELOW!

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