Pro Football Tight End

Vernon Davis

  • Height: 6’3”
  • Weight: 250 lbs.
  • Team: Denver Broncos®
  • College: Maryland

EXCLUSIVE  6-WEEK MUSCLE-BUILDING PLAN

Biography

Team MuscleTech® athlete Vernon Davis is one of pro football’s most exciting overall athletes – known for his incredible combination of size, speed and strength!

Born in Washington, DC, Davis was a multi-sport athlete in high school, playing football as a tight end, safety, wide receiver, kick returner and defensive end. He also ran track (100m, 4x100m) and was the DCIAA champion in high jump.

In college, Davis attended the University of Maryland® and in 2005 was a Consensus All-American and All-Atlantic Coast Conference first-team selection. He capped his college career by being named as a finalist for the John Mackey Award®, given to the nation’s top tight end.

What also set Davis apart in college was his prodigious strength, and he earned the nickname “Cyborg” after setting school strength records for a tight end in the bench press (480 lbs.), power clean (380 lbs.) and squat (685 lbs.). His “strength index” – Maryland’s measure of pound-for-pound strength – was 824, one of only six men in the history of that school to have an index of over 800!

At the 2006 Pro Football draft, Davis was selected sixth overall by San Francisco. At the time, he was the fourth highest tight end ever drafted. At the scouting combine that year, he continued to wow observers, running the 40-yard dash in 4.38 seconds and destroying his competition in the broad jump by nearly a foot with a jump of 10 feet and 8 inches!

After being drafted, Davis quickly become one of the game’s elite tight ends, and during his time in San Francisco, he was named as an All-Pro twice and led the league in touchdowns in 2009. He’s caught 55 regular season touchdown passes (7 more in the playoffs) since he turned pro – one of most among his position in that time span, and is 20th all-time in career receiving yards at his position.

In the 2011–12 NFL® playoffs, Davis caught the game-winning touchdown pass against New Orleans, a catch now referred to as “The Catch III”. In his first championship game in 2012, Davis had 6 catches for 104 yards.

Davis was traded to the Denver Broncos® on November 2, 2015, and on February 7, 2016, he was a member of Denver’s championship team, earning a ring for the first time!

Davis, known for his hardcore workouts and amazing physique, has been featured in ESPN® The Mag’s Body Issue, and in Muscle & Fitness®. Davis trusts MuscleTech® supplements to help him recover from his intense training and to help him build muscle and strength. “I know how important protein is for athletes for recovery – MuscleTech® performance products have been a nutrition staple of mine for years,” says Davis.

Vernon’s Sample Diet

Breakfast: 3 scrambled eggs, low-fat cheddar cheese, turkey bacon on a 100% whole wheat bagel, 20-oz. orange juice
Lunch: Chicken breast, low-fat cheese, barbecue sauce, black beans on a flour tortilla (BBQ chicken pizza), mixed berries, water
Dinner: 8 oz. lean red meat, 2 cups brown rice, 2 cups steamed veggies, water
Snack: 2 scoops NITRO-TECH®, peanut butter and jelly sandwich on whole wheat bread, water
Pre-workout: BCAAs (branched chain amino acids), creatine with carbs
During workout: 1 serving of AMINO BUILD® NEXT GEN
Post-workout: 2 scoops of PHASE8, 60 g carbs, 1 banana

Highlights

2016

NFL® Champion

2015

AFC® Champion

2009, 2013

2x Pro Bowl

2013

Second-Team All-Pro

2012

NFC® Champion

2009

Receiving Touchdowns Co-Leader

AFC® NFL® NFC® are registered trademarks of NFL Properties LLC.

University of Maryland® is a registered trademark of University of Maryland.

John Mackey Award® is a registered trademark of Sylvia Mackey.

Denver Broncos® is a registered trademark of PDB Sports, Ltd.

Washington Redskins® is a registered trademark of Pro-Football Inc.

ESPN® is a registered trademark of ESPN, Inc.

Muscle & Fitness® is a registered trademark of Weider Publications LLC.

Vernon’s Sample Workout

Monday:

EXERCISE SETS REPS
Light Warm-Up + Stretching
Kettlebell Swings (warm-up) 1 15
Power Cleans 5-8 1-6
Bench or Incline Press1 8 3
Triceps exercise2 3-5 8-15
Circuit3 2 1 min. each
Abs4 3 12-30
Farmer’s Walk (holding 20kg plates) 4 Walking the length of the room
Neck Lateral Flexion 1-2 2-20

Thursday:

EXERCISE SETS REPS
Light Warm-Up + Stretching
Kettlebell Swings (warm-up) 1 15
Power Cleans 5-8 1-6
Bench or Incline Press 5-8 8,5,3,1,1,1,1,17
Upper-Back Exercise 3-4 8-15
Triceps Exercise 5 6
Special exercise 2 10-30
Lat Pull-Down or Pull-Up 4 8
Abs4 3 12-30
Grip Exercise 4 8
Neck Lateral Flexion 1-2 12-20

Tuesday:

EXERCISE SETS REPS
Light Warm-Up + Stretching
Kettlebell Swings (warm-up) 1 15
Exlposives1 3-6 1-3
Barbell Squats1 8 2
Speed Deadlifts (with bands) 8 1
Back Hyper-Extensions 3 15
Calf Raises 3 20
Abs4 3 12-30
Dumbbell Cleans5 4 6

Friday:

EXERCISE SETS REPS
Light Warm-Up + Stretching
Kettlebell Swings (warm-up) 1 15
Single-Leg Squats 5-8 3-5
Explosives5 3-6 1-3
Reverse Hyper-Extensions 4 6
Posterior Chain10 3-4 8-15
Calf Raise 3 15
Abs4 3 12-30
Dumbbell Clean9 4 6
Neck Rotation/Twisting 1-2 12-20

1This can be any number of exercises, depending on which Davis chooses to do, but it’s some sort of pressing movement, such as bench on incline presses and squats. Implements such as chains and elastic are always attached to the bar so the resistance becomes greater as the bar is lifted. As the goal here is to improve power and explosiveness, Davis uses a weight that’s 50-60% of his one-rep max and does each rep as fast as possible.

2Can be any number of triceps exercises – such as cable pressdowns, lying barbell extensions or overhead extensions.

3This consists of three different exercises – for example, a pulling move such as rows, a pushing move such as a chest or triceps move and a shoulder move such as lateral raises – each performed for one minute with no rest between sets.

4One of any number of exercises that target the upper abs, lower abs or obliques.

5Typically consists of one of the following exercises: kaiser squat machine, explosive jumps, kneeling squats, box jumps, box squats.

6Performed standing on air-filled foot pads or other unstable training tool to enhance balance. Can be done either one led or two legs at a time.

7Unlike on Mondays and Tuesdays, Davis uses as heavy a weight as possible for the desired number of reps. After doing sets of 8, 5 and 3, the goal is to work up to doing three singles at or above 90% 1 rep max.

8Can be any number of back exercises, such as lat pulldowns, bent-over rows or machine rows, standing high-cable rows (to face), stiff-legged cleans or snatches, seated cleans or shrugs.

9Can be virtually any pressing exercise of Davis’ choice with a barbell, dumbbells, kettlebells, bands, chains, ect. Reps stay somewhere between 10 and 30, stopping around two reps short of failure, resting 3- minutes between sets.

10Typically consists of one of the following exercises: single-leg deadlifts, stiff-legged cleans or snatches or glute-ham raises.

The Vernon Davis Stack

Protein

PHASE8

Protein

NITRO-TECH

Musclebuilding

CLEAR MUSCLE