Colin Kaepernick is an NFL quarterback and civil rights activist for the Black Lives Matter movement.
He’s played six seasons for the San Francisco 49ers, and his impeccable on-field skills earned him the title of Western Athletic Conference Offensive Player of the Year.
So, what’s the secret behind his performance on the football field?
As a trainer who’s helped football players achieve their fitness goals, I spent a week digging through the internet, looking for Kaepernick’s workout routine and diet.
Here’s what I unearthed.
Quick Summary
- Colin Kaepernick’s workout routine includes football drills, upper- and lower-body resistance training, and speed training.
- Colin avoids animal products and eats only a wholesome vegan diet for health reasons.
- Kaepernick takes amino acids and vegan protein powder to supplement his organic diet.
- He is 6'4", weighs 229 lbs, and maintains a muscular build with 16-inch biceps.
Colin Kaepernick’s Stats
- Date of birth: November 3, 1987 (35 years old)
- Height: 6’4” (194 cm)
- Weight: 229 lbs (104 kg)
- Chest: 46 in (117 cm)
- Waist: 33 in (86 cm)
- Biceps: 16 in (41 cm)
Colin Kaepernick’s Workout Routine
Colin Kaepernick’s workout routine involves strength training with structural exercises (like squats, deadlifts, and bench presses), football drills, yoga, boxing, and agility drills.
Here’s what his training week looks like:
Monday:
- Morning: Field workout (football and agility drills)
- Evening: Legs & glutes
Tuesday:
- Morning: Chest & triceps
- Evening: Yoga or Pilates
Wednesday:
- Morning: Field workout (football and agility drills)
- Evening: Legs & glutes
Thursday:
- Morning: Back & biceps
- Evening: MMA/Boxing
Friday:
- Morning: Hill sprints
- Evening: Legs & glutes
Saturday:
- Morning: Full upper-body workout
- Evening: Rest
What Colin Kaepernick’s Workout Routine Might Look Like For You
It’s no surprise that full details about Colin Kaepernick’s workout aren’t on the internet.
Much of it is kept under wraps so Colin’s competitors don’t get their hands on his exercise routine.
So, if you play football and want to train like Colin Kaepernick, we’ve put together a sample workout that can improve your speed, strength, and agility.
Celebrities’ workout routines:
Monday, Wednesday, and Friday: Football Drills & Lower-Body Workout
Begin with a 10-minute jog to warm up all your muscles, followed by dynamic stretches for your quads, glutes, hips, and hamstrings.
Spend 30 minutes doing the following agility drills:
- Speed ladder
- Burpees
- Bear crawls
- Medicine ball lateral toss
- Assorted football drills
Next, jump into the following weight training exercises:
- Squats: 5 sets x 5 reps
- Dumbbell single-leg deadlifts: 5 sets x 15 reps
- Quad extensions: 5 sets x 15 reps
- Hip thrusts: 5 sets x 15 reps
On Fridays, you can substitute agility drills for hill sprints.
Tuesday: Chest & Triceps & Yoga
Begin with a 10-minute jog followed by dynamic stretches for your chest and triceps (like arm rotations and jumping jacks).
Your chest and triceps workout will include the following exercises:
- Bench press: 5 sets x 5 reps
- Incline press: 5 sets x 15 reps
- Cable chest flyes: 5 sets x 15 reps
- Tricep pull-downs: 5 sets x 15 reps
Follow this up with a 30-minute yoga session.
Learn More: Alan Ritchson’s Jack Reacher Diet and Workout Plan
Thursday: Back & Biceps With MMA/Boxing Training
Begin with a 10-minute jog. Follow this up with dynamic stretches for your back and biceps. We suggest cat-cow stretches, toe touches, and scapula pull-ups.
Your back and triceps workout will include the following exercises:
- Deadlifts: 5 sets x 5 reps
- Pull-ups (bodyweight or assisted): 5 sets x 15 reps
- Dumbbell rows: 5 sets x 15 reps
- Rotational pulldown: 5 sets x 15 reps
For boxing/MMA training, you can either perform shadow boxing drills or work with a personal instructor to develop fighting skills.
Saturday: Upper-body Workout
On Saturday, you can combine chest & triceps with back & biceps with the following workout:
- Bench press: 5 sets x 5 reps
- Deadlifts: 5 sets x 5 reps
- Dips: 5 sets x 15 reps
- Pull-ups (bodyweight or assisted): 5 sets x 15 reps
His Workout Principles
Colin Kaepernick spends six days a week working out, and his workout sessions last 4–5 hours a day.
The main goal of Kaepernick’s workout is to optimize his performance on the field.
His trainer, Ryan Capretta, keeps him on his toes by combining field work and gym work.
Kaepernick incorporates a lot of variety into his workout routine to be as athletic as possible.
In addition to lifting heavy weights, he performs endurance work, mobility drills, yoga, and stretching to ensure his muscles are strong and flexible on the field.
The Colin Kaepernick Diet Plan
Colin Kaepernick eats only vegan and organic foods.
While he’s not public about the details of his diet plan, we know he eats multiple meals a day that include vegan-based protein, healthy fats, and complex carbs.
Here’s what his meal plan could look like:
Breakfast:
- Three slices of whole-grain bread
- 3 tablespoons of peanut butter
- An avocado
- 1 cup of non-dairy, low-fat yogurt
- 1 glass of almond milk
Snack I:
- ½ cup of assorted nuts
- Vegan protein shake
Lunch:
- One serving of fried tofu
- 1 cup of cooked lentils
- Green salad with spinach, kale, and broccoli
Snack II:
- Peanut butter balls
- Fresh fruit
- Vegan protein shake
Dinner:
- 1 cup of cooked beans
- One serving of tofu and vegetable curry with noodles
- Kale salad with tofu croutons
- Vegan protein shake
Diet Principles He Follows
In 2016, Colin Kaepernick revealed that he would stick to a vegan and organic diet for health reasons [1].
This was evident in his weight loss in the following years.
As a strong proponent of the vegan diet, Kaepernick understands the importance of protein and ensures he consumes enough protein from various organic sources.
He even partnered with Impossible Foods (a vegan food company) to provide food security during the pandemic [2].
Kaepernick nourishes his body throughout the day with multiple meals to get adequate calories.
“We feel like, it's true that ... the more animal products you eat ... your body becomes more acidic, which allows more diseases to basically breed within you.”
- Nessa Diab, TV Personality & Kaepernic’s Partner
Supplements He Takes
Colin Kaepernick hasn’t been open about his supplement use.
But we can make an educated guess on what he takes based on his workout plan and diet:
- Vegan protein powder: This supplement allows Kaepernick to get his protein requirement for the day.
- BCAAs: Kaepernick takes BCAAs to enhance muscle growth, improve recovery time between workouts, and prevent muscle wasting [3].
- Pre-workout: Kaepernick works out twice a day, so he most likely fuels his second workout with a pre-workout supplement.
References:
- https://www.livekindly.com/gqs-citizen-of-the-year-colin-kaepernick-vegan/
- https://impossiblefoods.com/media/news-releases/2020/07/know-your-rights-teams-up-to-feed-1-million
- https://www.webmd.com/vitamins-and-supplements/branched-chain-amino-acids-uses-risks
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