Nate Burleson Workout Routine: Explosive NFL Workout!

We’re back for another NFL star ready to be added to our Workout Database.

We made it a point to add more Professional Athlete Workouts to the site in 2021, and we’re keeping the trend going into 2022.

We’re lucky enough to be pulling a workout shared directly by Nate Burleson in a video he did for Men’s Health.

Right off the bat Burleson tells us that he’s 40 years old and he can’t perform like he did while he was playing, but we’re still in for an explosive workout.

Hey what’s up, this is Nate Burleson – former 11 year NFL vet, now TV Host, Media Mogul – I’m 40 years old, so I can’t move around like I did back in my playing days…but you know what? My feet. Yup, that’s right. That’s how I made my living. I was faster than a lot of people. So today, I’m going to give you my tips on how to have explosive foot work.

If that doesn’t entice you, you’re probably on the wrong workout routine.

This one is going to be build for explosiveness, speed, and overall longevity that we’ve seen from Nate Burleson. So if you’re looking for heavy weightlifting to build mass and get jacked or circuit training like a boxer, then you’re going to want to head into the Celebrity Workouts and find a different routine.

Burleson brings us all the way through the workout with Men’s Health, and then he goes on to leave us off with a nice joke (or maybe not?):

After I’m done working out, I try to find a pool. Not one to swim in. But a pool TABLE. Man, you guys know: the key to recovery is a good break.

And, he goes on to smash a pretty good break, if I’m being honest.

I’ve now researched over 300 workouts and diets from the world’s top celebrities, performers and elite athletes and broke them down with case studies in my book Superhuman Secrets – and I personally think this quick but to the point routine is a great one to be added into a ton of different routines.

An important thing to remember is that speed and explosiveness is going to come with power and weight training.

So while you might not be training exactly as you would if you were worried strictly about aesthetics, the weight training and progressive overload you utilize with a routine to get bigger and stronger is going to also get you inherently faster and more explosive.

Nate Burleson Workout Routine

Training Volume:

One Day of Training
(To Be Repeated and Varied w/ Other Training)

Upgrade This Workout:

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Nate Burleson Workout

This workout is shared by Men’s Health and Nate Burleson.

Nate Burleson Explosive NFL Workout:

Treadmill: 10 Minute Warm Up

Nate says he usually runs for about 10 minutes, feels himself starting to break a sweat and knows he’s ready to go!


3×6 reps

Nate says the deadlift wakes your body up and thinks it’s the perfect exercise to wake up your ENTIRE body.

Hang Cleans

3×5 reps

Nate says this exercise is a beast, but it works and also mentions this one helped him get the highest vertical at the 2003 NFL Combine (42 1/2).

Box Jumps

3×10 reps

Nate says he jumps at a 24″ box but you (we) can do this one at our own height. (I was actually surprised he wasn’t jumping on a 36″ box).

Cable Back Squats

3×12 reps

Nate says that he likes to go low weights, high reps, and build explosiveness.


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