On Now
Coming Up
  • Sat., May. 02, 2015 11:00 AM - 8:00 PM CDT Packers' 2015 NFL Draft Party Evolution is located at 233 E. Chicago St., Milwaukee, Wis. Event parking is available in the parking structure next door (225 E. Chicago St.), where full day parking passes will be $10.
  • Sun., May. 03, 2015 1:00 PM - 3:00 PM CDT Jared Abbrederis appearance

    Staff Appreciation Week

  • Tue., May. 26, 2015 7:00 AM - 7:00 PM CDT Green Bay Packers Blood Drive

    Green Bay Packers Blood Drive

    Sponsor code – Packers

  • Sun., May. 31, 2015 8:30 AM - 4:30 PM CDT Packers Coaching School

    The Green Bay Packers are set to host the team’s second annual “Green Bay Packers Coaching School” at Lambeau Field on Sunday, May 31, from 8:30 a.m. to 4:30 p.m.

    The complimentary coaching school has a curriculum exclusively designed for youth football coaches, and can accommodate a maximum of 300 coaches. The event will feature innovative classroom sessions in the Lambeau Field Atrium, as well as on-field football instruction from top local high school and youth football coaches in the Don Hutson Center.

  • Sat., Jun. 06, 2015 8:30 AM - 3:30 PM CDT Junior Power Pack Kids Clinic The 18th annual Junior Power Pack Kids Clinic is set for Saturday, June 6, inside the Don Hutson Center, the Packers’ indoor practice facility.
  • Sat., Jun. 20, 2015 9:00 AM - 4:00 PM CDT Jared Abbrederis appearance 11th Annual Youth Football Golf Outing

News

Print
RSS

An inside look at Sam Shields' workout

Posted May 27, 2014

Packers.com trails the starting CB through a morning of offseason training

GREEN BAY—The Packers’ offseason workout program has been going full steam since April 22, with the team’s new weight room and conditioning area in the southeast corner of Lambeau Field becoming a busy place.

Packers.com recently trailed veteran cornerback Sam Shields through his strength and conditioning workout to provide this rundown, and an inside look at a piece of an NFL training regimen.

7:29 a.m. – Shields arrives at the CRIC (conditioning, rehab and instruction center) and begins to loosen his leg, hip and back muscles with a floor roller.

7:34 – A more involved warm-up begins by stepping over and ducking under a series of hurdles, going both directions. That’s followed by a series of stretches: leaning and balancing with one foot on an incline, working the shoulder only from a push-up stance, wrapping a band around the ankles and hopping into a squat, and squatting while raising a dumbbell with one hand, each side. The entire circuit is repeated.

7:42 – Heading into the weight room, a set of five power shrugs is done with a 135-pound barbell, followed by a series of neck exercises wearing a baseball batting helmet with a weight plate screwed to the top. This sequence is repeated twice, boosting the subsequent power shrugs to 225 pounds.

7:51 – The next sequence of exercises involves the dumbbell bench press, then balancing the body on an elevated board in a raised push-up position for 30 seconds, and finally rolling a small medicine ball around the pectoral muscles. The series is done three times total, beginning with 12 reps with 75-pound dumbbells, then 10 reps with 80-pounders and eight reps with 85-pounders.

8:01 – Next is a rowing lift, followed by rolling a big medicine ball underneath the back of the shoulders and then stretching the lats and hips by recoiling the body into an explosive pose while hanging onto a heavy strap suspended from an elevated bar. For the rowing part of the sequence, Shields does 12 reps at 230 pound on a high-row machine, then 10 reps at 150 pounds on a low-row machine.

8:12 – In a split stance with one leg elevated, a pair of dumbbells is curled and then pressed above the head, five reps. Then five more reps after switching legs. Finally, a standing row is done, a set with each arm. Weight room work concludes at 8:15 a.m. and a short break is taken before heading to the Don Hutson Center for the running portion of the workout.

8:28 – Warm-ups are done in 20-yard increments, followed by a width-of-the-field sprint.

8:32 – A sequence of exercises starts by running in an S pattern the width of the field, coming to balance on the other side. Leg swings are done along the wall, followed by a short get-up sprint (begun by lying stomach-down on the ground) and then a forward and backward crawl while wearing a resistance harness around the waist. The entire circuit is done four times and is finished at 8:46 a.m.

 
blog comments powered by Disqus

You May Also Be Interested in...

Recent Videos

  • Derrick Mayes: Leadership defined '90s Packers

    (6:42) Posted 13 hours ago

    In this edition of Alumni Spotlight, Packers.com Senior Writer Mike Spofford sat down with former Packers WR Derrick Mayes. Mayes compares Notre Dame fans to Packers fans and discusses his time as a player learning from Robert Brooks, and memories of returning to Green Bay from Super Bowl XXXI.

  • Prospect Primer: WR DaVaris Daniels, Notre Dame

    (2:31) Posted 13 hours ago

    Packers.com presents 'Prospect Primer,' a video look at an assortment of draft-eligible players who attended the scouting combine in Indianapolis. Notre Dame WR DaVaris Daniels caught 49 passes for 745 yards and seven touchdowns in 2013, his last year on the field.

  • Prospect Primer: OLB Zack Hodges, Harvard

    (1:52) Posted 13 hours ago

    Packers.com presents 'Prospect Primer,' a video look at an assortment of draft-eligible players who attended the scouting combine in Indianapolis. Harvard OLB Zack Hodges finished his career at Harvard as the school’s all-time sack leader with 27.