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DK Metcalf Workout

DK Metcalf was an absolute beast last year for the Seattle Seahawks. He put up big numbers and man can that guy put up numbers in the gym. When it comes to working out there’s nothing like a DK Metcalf workout.

Related: Christian McCaffery Workout

Who is DK Metcalf?

DK Metcalf starred at the 2019 NFL Combine. Here are the key stats from his workout:

  • 27 reps in the Bench Press
  • 33 in the 40-yard dash
  • Vertical jump of 40.5 inches
  • 134-inch broad jump

DK Metcalf at the 2019 NFL Combine

Metcalf played his college football at Ole Miss from 2016-2018, including a red shirt year in 2016. He caught 26 receptions for 569 yards and 5 touchdowns before declaring for the NFL draft.

He was drafted in the second round of the 2019 NFL draft by the Seattle Seahawks. Metcalf was picked by the team to be a consistent deep threat for their beast of a quarterback Russell Wilson.

NFL Rookie Year

As someone who was always criticized for only being able to run vertical routes, Metcalf shined in his rookie season. He caught 58 passes for 900 yards and 7 touchdowns. But his skills were shown on the big stage when he had a lights-out game in his first career playoff game.

           

On January 5, 2020, Metcalf put up 160 yards and a touchdown catch on 7 receptions against the Philadelphia Eagles. Wow, talk about stepping up to the plate when it matters most. Largely due to DK, the Seahawks would win that game 17-9 but end up losing to the Green Bay Packers in the Divisional Round. He makes them a championship contender going into next season.

DK Metcalf catches ball over an Eagles defender during the NFL Wild Card round

DK Metcalf Workout

DK focuses on very specific movements and exercise that fit his position as a wide receiver. This includes the following:

  • Power movements for acceleration
  • Strength exercises to increase the rate of force development and speed of athletic movements
  • Core workouts for stability and balance

Related: Saquon Barkley Workout
           

Power movements

Box Jumps – 10 x 1

Single Leg Broad Jumps – 4 x 4 (for each side)

Broad Jumps – 10 x 1

DK Metcalf benching at the NFL Combine

DK Metcalf Strength Workout

Deadlifts – 5 x 4

Squats – 5 x 4

Single Leg Romanian Deadlifts – 4 x 6

Step Up Lunges – 4 x 6

Core Workout

Related: Aaron Donald Workout

Russian Twists (w/weight) 3 x 15

Single Leg Sit-Ups 3 x 10 (for each side)

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