View Full Version : Antonio Brown using alternative methods for off season training

04-16-2012, 01:26 PM
Came across this article today from the Stack Blog (http://blog.stack.com/2012/04/16/bodyweight-exercises-with-antonio-brown/), talking about how Steelers receiver Antonio Brown is staying in shape during the offseason. Like another famous Steeler, Troy Polamlu, Brown looks to be embracing alternatives to the weight room and traditional type drills to both recover from the stress of the regular season past and get ready for the coming year.

If you are looking to gain muscle, improve strength endurance or just stay game-ready after the season ends, try bodyweight training (http://blog.stack.com/2011/01/27/bodyweight-exercises-for-increased-performance/). Just ask Steelers wide receiver Antonio Brown about its results.

STACK recently spent a day in Pittsburgh catching up with Brown, and we had the opportunity to see his favorite ways to stay in top shape during the off-season. Brown “swears off the weight room (http://summer.stack.com/TheIssue/Article/DefaultSummer/Training/11/8057/Cross_Train_to_Boost_Performance_.aspx) when not in season” to allow full muscle recovery. “Your bodyweight is what you’re meant to be pushing around, not heavy weights,” he says.

That doesn’t mean Brown takes it easy. Instead of maxing out with dumbbells, the 2011 Pro Bowler combines Pilates, TRX training and swimming for full-body workouts to increase his strength, stamina and agility.


A three-year veteran of Pilates training, Brown incorporates the practice into his daily workouts. Although his instructor’s program continually changes, the goals remains the same: maintain control; empower oblique core muscles; work on explosive power in the hips, glutes and calves to increase running speed; and create muscle balance through strengthening and alignment.
“It’s way harder than it looks,” says Brown. “It’s no joke.”

To become more aware of his alignment and to maintain correct body positioning, Brown works out in a room filled with mirrors. This also allows him to become attentive to the space, which is an often overlooked tool that’s useful on the football field.


TRX is “everything you need,” according to Brown. He has fine-tuned his TRX routine (http://blog.stack.com/2011/05/13/handle-your-bodyweight-with-trx-training/) into a circuit training system—he maxes out for 30 seconds and rests for 10 seconds between sets.

With form and alignment always in mind, Brown does a series of Planks, Squats, Lunges and Push-Ups with a TRX Suspension Trainer to increase muscle tone and memory. Because he’s not looking for quick results, he concentrates on safety in the movements, saying that he wants his training to increase the longevity of his career.


An avid swimmer, Brown mixes up his strokes when taking laps in the pool (http://blog.stack.com/2012/03/27/swimming-recovery/) to build his cardio endurance and improve his running game. He says, “Sixty laps. A mile in water is three on land.”

As with any exercise or workout plan, make sure you have proper supervision and correct body alignment. Although Brown’s combo of Pilates, TRX and swimming may seem less dynamic and more controllable than other training methods, if done incorrectly, it can still lead to injury.
After spending time with Brown, we at STACK know that anything Brown endorses for fitness is not a walk in the park. “My favorite is the challenging exercises. I like what other people dislike. If it’s easy, it’s not fun,” says Brown. “Easy is boring.”

Check back in future weeks for more articles featuring Brown and his intense off-season workouts.


04-16-2012, 04:43 PM
Love this kid! Talented, humble, hard working and determined. He needs to be a career Steelers based on what we've seen thus far.

04-16-2012, 05:08 PM
Chest up, eyes up, prayed up

04-16-2012, 05:35 PM
Liking what I see and read.

04-16-2012, 05:53 PM
Fast becoming one of my favorite Steelers. We should be offering him a contract extension NOW!


04-16-2012, 06:52 PM
Hope he stays hungry, humble and doesn't become money hungry!

04-17-2012, 08:05 AM
Those workouts are very similar to mine except that I do mine in my head while sitting on the couch.

04-17-2012, 08:17 AM
TRX is a great way to train. They offer classes at my gym and it's basically just using your own body weight to train. Cool Stuff.

04-17-2012, 08:56 AM
Sounds like a similar concept born from what Chuck Norris uses for his Total Gym that's been around forever.. ;)