In the gritty gyms of Wisconsin, where dreams collide with sweat-soaked determination, Brad Arnett first spotted the raw potential in a lanky high school kid named JJ Watt. What began as late-night sessions at NX Level Sports Performance—pushing boundaries with unconventional drills, mental toughness challenges, and a relentless "Never Be Satisfied" mantra—propelled Watt from an overlooked recruit to a three-time Defensive Player of the Year, future Hall of Famer, and one of the most feared forces in NFL history. Now, for the first time, Coach Arnett pulls back the curtain on the exact training blueprint that turned Watt into a 6'5", 290-pound wrecking ball and creates a program just for you to take your physique to the next level.
If you're a former high school or college athlete, you know the feeling: the glory days are behind you, but that fire still burns. Maybe life got in the way—desk jobs, family, injuries—but deep down, you miss exploding off the line, dominating the weight room, and feeling unbreakable. The good news? You don't need to be a pro to train like one. Brad Arnett, the man who's been in JJ Watt's corner since he was a 205-pound sophomore in 2004, has built legends with principles that work for anyone willing to grind. And the core of it hasn't changed in over two decades.
"The exercises and things we’re doing now are exactly the same as what we did when he was in high school," Arnett has said. "Why would you ever leave the basics?" That's the NX Level way: consistency, intensity, and smart progression. No flashy fads—just relentless work that builds explosive power, bulletproof durability, and a physique that turns heads.
The NX Level Philosophy: Built for Warriors Like You
Arnett's approach is a "joint-by-joint" system, fixing weaknesses from ankles to shoulders while piling on strength and explosiveness. It's perfect for former athletes because it reignites that competitive edge without breaking you down.
Key pillars straight from Arnett:
Mobility First: "If there’s anything I think everyone needs more work on, it’s mobility," Arnett says. "Athletes who’re tight are always fighting themselves. They get weaker, their body fat goes up, and they eventually get hurt." Tight hips or shoulders from old injuries? This fixes it.
Core as the Foundation: Every session starts with core activation—not crunches, but anti-rotation and stability drills. "I want everything totally turned on and locked in," Arnett explains. This is your physical and mental warm-up.
Balanced Pushing and Pulling: Defensive linemen (and former athletes) push constantly, but weak pulling strength kills power. Arnett hammers back work to match chest/pressing.
Explosive Power + Heavy Strength: Olympic lifts, jumps, and big compounds build that freakish athleticism.
Mental Toughness: "Never Be Satisfied." Watt trains like every rep is audited. You vs. you.
Recovery is Training: Sleep 8-11 hours, fuel like a machine, and loosen up daily.
The Warm-Up: Don't Skip This (Watt Never Does)
Watt's sessions start at 6 a.m. with 30-40 minutes of prep—longer than most people's entire workout.
Soft Tissue Work: Foam roll or lacrosse ball on quads, IT bands, back, and shoulders (5-10 minutes).
Muscle Activation & Mobility:
Glute bridges (hold and squeeze)
Bird Dogs (progress to banded or weighted)
World’s Greatest Stretch (lunge + thoracic rotation)
Ankle mobility drills (kneel-to-wall stretches)
Core Activation Circuit (3-4 rounds, no rest):
Dead Bugs (hands under low back, 10/side)
Pallof Press or Band Anti-Rotation Hold (30-45 sec/side)
Cable/Band Chops and Lifts (10/side each direction)
Plank variations (front/side, focus on hips/shoulders stacked)
This primes you to lift heavy without injury—former athletes, this is where you reclaim lost range of motion.
The Adapted JJ Watt Training Program for Former Athletes
Train 4-5 days/week. Focus on quality over volume. Start conservative—use 60-70% of Watt's intensity—and build. Rest 2-3 minutes between heavy sets.
Day 1 & 4: Lower Body Power & Strength
Box Jumps: 4x5 (start at knee height, progress up)
Power Cleans or Trap Bar Jumps: 4x3-5
Back Squats: 4x6-8 (deep, explosive up)
Romanian Deadlifts (pulling balance): 4x8
Single-Leg Work (Bulgarian Split Squats or Lunges): 3x10/leg
Finish: Sled Pushes or Farmer Carries (metabolic burn)
Day 2 & 5: Upper Body Power & Strength
Bench Press: 4x5-8
Weighted Pull-Ups or Heavy Rows: 4x6-8 (pulling equals pushing!)
Overhead Press (dumbbell or bar): 3x8
Explosive Push-Ups or Med Ball Slams: 4x6
Shoulder Stability (kettlebells, face pulls): 3x12
Core Finisher: Heavy carries or more anti-rotation
Day 3: Full-Body Explosive / Active Recovery
Olympic Variations (hang cleans, snatches if proficient)
Plyometrics (broad jumps, lateral bounds)
Core-focused circuit
Light mobility or conditioning (battle ropes, sleds)
Off days: Walk, yoga, or light tissue work. Sleep like it's your job.
Nutrition & Recovery: Fuel the Machine
Watt famously ate 9,000 calories at his peak, but you don't need that. Focus on clean, high-protein fuel (1-1.5g per pound bodyweight), carbs around workouts, and healthy fats. Hydrate like crazy—Watt downs gallons daily.
Prioritize sleep and naps. "I can tell right away when he gets out of his routine," Arnett says about Watt.
The Final Word from Arnett's Playbook
You won't squat 700 pounds or jump 59 inches overnight—that's 15+ years of grinding. But start today with these principles, stay consistent, and you'll rebuild that athletic monster inside you. As Watt lives by it: Never Be Satisfied.
Get after it, former champ. The weight room is waiting.