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Strength And Speed with Terrell Owens

The 220-pounder has an equally outrageous physique, especially when you consider that he no longer works for mass because he has to remain fast, agile, and elusive. But his functional strength is amazing, and many consider him the best blocking wide receiver in football.

"He’s simply terrifying when he has a blocking assignment," says Buddy Primm, Owens’ private trainer, president of PTI, and the man Owens credits with maximizing his talents through training. "What’s also amazing is that he has the talent to play in the NBA as well."

Off-Season Training
Terrell’s off-season conditioning program is based on a three-day primary workout schedule followed by two days of selected resistance training, and then two days of rest over the weekend.

His routine focuses on high-rep training "so there is very little pressure on his joints," explains Primm. "He’s a naturally skinny guy who has worked out with weights for a long time and put on the muscle he needs to play his position. But we don’t want him heavier because the additional size could affect his speed."

A typical exercise would see him do 6 sets of the movement with a 20/20/16/16/12/12 rep scheme. But this can vary, depending on the exercise. Last year Owens worked in the 8-10 rep range to acquire a little more mass and strength, "but now it’s just a question of fine-tuning what I have, and staying as quick and strong as possible."

Every day:
Cardio and Abs
Each workout begins with some cardiovascular work, usually on the stationary bike. And each day following by ab work: On an incline ab bench Terrell does 3 sets of 15 right elbow to left knee crunches followed by a left elbow to right knee set. An 8-pound medicine ball sit-up or straight crunches on an ab machine with 3 sets of 25-30 reps. Hanging leg raises --- knees to chest --- and a variety of other ab exercises keep this part of his daily routine from becoming boring.

Monday:
Shoulders, Triceps, and Calves
Hammer machine shoulder presses are usual, followed by triceps pressdowns and standing or seated calve raises. Bent over rear delt dumbbell raises or seated machine side raises also figure into the equation as an option, meaning that the day’s work can be from 18-24 sets.

b]Tuesday:[/b]
Hamstrings and Back
Lying one-leg curls are standard here, followed by light lunges (really a quad stimulator), and then front lat pulldowns. All use the usual 6 set scheme with reps of 20/20/16/16/12/12. This translates into 18 sets for the day.

Wednesday:
Quads, Biceps, and Chest
Leg presses or squats are the rule after Terrell spends a lot of time doing incline leg presses.

Leg extensions follow. "I don’t want to get too big, so I work out to keep my speed and strength rather than working for size." Standing classic barbell curls remain a favorite, but dips and the pec dec are usually done instead of bench presses for chest work. This usually works out to 18-24 sets of the high-rep work.

Lying one-leg curls isolate each leg for speed.

Thursday:
This is a day when previous bodyparts can be selectively combined. "I may do triceps pressdowns, the same as on Monday," explains Owens. Regardless of what movement he may use, the set and rep scheme remains the same.

Friday:
"Typically, I may come in and do some ab work and then go to some weight work that isn’t exactly what I had done earlier in the week," says Terrell. "But if I need rest and have any hint of overtraining I’ll back off."

Saturday and Sunday:
Rest

Diet

"I stick with natural foods whenever possible," says Owens. "Because I burn a lot of calories I don’t have to get overly concerned about carbohydrates, but I keep my fats down. I have to take in a lot of protein for muscle repair."

Owens generally accomplishes that with whole foods: "You can pretty much count on me eating grilled chicken and egg whites on the days I work out." He’ll also use a vegetarian protein powder based on special high-protein rice. "I eat a lot of whole food animal-based proteins which gives me a nice balance and is pretty easy on the system."

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