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Robert "RG3" Griffin NFL Workout

Updated on January 26, 2013

Robert Griffin III Elite Quarterback

This article will focus on the exercises and workouts that RG3 uses to stay in shape as one of the top NFL quarterbacks. The workout will look at his strength training along with his conditioning and his speed training. Make sure to look at some of the videos to see the impressive athleticism behind one of the most impressive quarterbacks in years.

There's no denying it. RG3 is an amazing player on the field. The man may be a rookie but has skills of a seasoned veteran. Whether you are a fan of the Redskins, an NFL fan or simply appreciate his talents, it is worth learning more about how the future Hall of Famer trains to look ripped and perform like a top athlete.

RG3 came out of Baylor University and the stakes were high. As the 2011 Heisman Trophy winner and 2nd pick in the 2012 NFL Draft, the expectations from the very start were that he would become a leader on the field and a guy who can turn the Redskins into serious contenders.

The College Years

The Making of A Future Pro Quarterback

Griffin was looked at as an all around athlete, not only excelling in football but in track and field as well. As a college athlete Griffin Griffin was known for his speed as he won the 400 meter hurdles at the Big 12 Conference Championship and the NCAA Midwest Regional. In the 400 meter hurdles he went on to break records and also competed in the Olympic trials as he tried to gain a spot representing the United States.

In his college playing career his totals were as follows

10,071 yards passing

66 percent completions

78 Touchdown Passes

QB Rating of 155.35

2,199 yards rushing

32 touchdowns rushing

12,294 Total Yards

Along with his Heisman Trophy in 2011 he also won the AP College Football Player of the Year Award.

RG3 Training In The Gym And On The Field

Here Griffin shows his creative strength training workouts and quarterback drills he does on the field.

RG3 NFL Workout

The Exercises He Uses In The Offseason

RG3 put up amazing stats and it is something that is admirable but how does he train and workout to stay athletic year round.

The primary focus for someone like Robert Griffin is to work on his fast twitch muscles. In order to be explosive on the field and stay fast on the field, the best way to do this is by doing exercises that work on the major muscle groups. One of the best ways to do this is by using compound movements.

The following strength training exercises are the best ones to use:


Bench Press

Military Press

Power Clean

Clean and Jerk

Push Ups


Pull Ups and Chin Ups

The exercises mentioned above are the types you would see an NFL Player use as his foundation in order to work on the maximum number of muscle fibers. These exercises will work on developing muscle gains.

RG3 showing his running skills
RG3 showing his running skills

Exercises RG3 Uses for Conditioning

Bodyweight Squat Jumps

Box Jumps (work well for improving vertical jumps)

Plyometric Ladders

For NFL style conditioning:

A quarterback like Griffin works on his speed by doing drills in order to develop speed.

Some of these drills consist of running short sprints of 20, 30 and 40 yards.

Running drills with cones to simulate a play on the field.

Running hills to develop stamina and lower body strength.

Sled work by pushing and pulling sleds. This works total body strength and develops conditioning.

Each set and drill is performed short of maximum intensity and the rest periods for the sprints are at maximum recovery.

How to Break Up The Sets and Reps

The strength training workouts are broken down by 4 sets of 10 to 12 reps. The rest periods are short and last about one minute long.

Robert Griffin Showing His Speed On The Field

Here RG3 runs the ball for a 76 yard touchdown.

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