When you picture the top quarterbacks in NFL history names like Tom Brady, Joe Montana, and Peyton Manning are probably the first to pop into your head. And while they’re all household names now, at one point or another all of these Hall of Famers were just the new kids on the block who had two things in common—a work ethic like no other and a hell of a lot of potential. 

Speaking of potential, Will Levis, the Tennesse Titans quarterback, is making a name for himself following his rookie season, and not just because of his recently dropped No. 8 signature parfum de mayonnaise he created in partnership with Hellmann’s. 

The 25-year-old, second-season player spent the past offseason crafting more than just brand deals. According to Levis, he spent months working in and out of the gym to better his game, from chatting with new head coach Brian Callahan to tweak his footwork and improve his throwing technique to doing position-specific drills and exercises to ensure he hits the ground running come game time. 

While a pre-season and regular season workout regimen will vary from player to player, for Levis “the intensity was geared towards just the timeline of when training camp started, then the types of workouts were a mix of weight training, speed training, conditioning, and position-specific drills,” like getting balls in the air, throwing, and working on drops to ensure he’s ready to be under center and in the gun. 

While Levis claims he used to be a big Olympic lifter (power and hang cleans being his two favorites) prior to his debut in the NFL, he’s since traded in the heavier, more intense lifts for full-body movements using dumbbells or kettlebells, in addition to the teams regular runs post-game. 

As part of his partnership with Optimum Nutrition, Levis spoke with Men’s Journal to share the workout he swears by to bulletproof his throwing arm. 

The Upper-Body Workout Titans Quarterback Will Levis Swears By

1. Med Ball Rotational Throw 

How to Do It 

1. To start, stand about two to four feet away from the wall with a medicine ball in both hands. 
2. Turn until the med ball is in line with your back hip. 
3. Transfer your weight from your back hip to the front hip while rotating your hips and throwing the ball explosively against the wall. 
4. Catch the ball with both hands, rest, and repeat for 3 sets of 12 to 15 reps.

2. Overhead Slam

How to Do It 

1. Stand with your feet shoulder-width apart and a med ball between and slightly in front of your feet, to start. 
2. Squat down to pick up the ball, holding it on the sides (so your palms face inward). 
3. Stand up, as you bring the ball above and slightly behind your head. 
4. Push your hips backward, stabilize your core, and power your arms so you slam the ball into the ground. 
5. That’s 1 rep. 
6. Complete 4 sets of 15 reps. 

3. Side-to-Side Med Ball Slam

How to Do It 

1. To start, stand with your feet shoulder-width apart with a med ball slightly in front of your feet. 
2. Squat down to pick up the ball, holding it on the sides (so your palms face inward). 
3. Stand up and bring the ball high above your head. 
4. Plant your feet and brace your core as you turn your hips slightly to the left side and slam the ball into the ground. 
5. That’s 1 rep. 
6. Pause and repeat the movement for 3 sets of 15 reps on each side. 

4. Underhand Med Ball Throw

How to Do It 

1. To start, stand in front of a wall with your feet shoulder-width apart holding a medicine ball in your hands, palms facing inward. 
2. Without moving your feet squat down and lower the ball between your legs. 
3. Using an underhand motion throw the ball at the wall in front of you and catch it as it rebounds. 
4. That’s 1 rep. 
5. Complete 3 sets of 12 reps. 

5. Chest Slams

How to Do It 

1. To start, place your feet just outside shoulder-width with a med ball between and slightly in front of your feet. 
2. Pick up the med ball and tuck your elbows into your body. 
3. Hinge at the hips slightly and bend your knees before slamming the ball to the ground. 
4. Repeat for 4 sets of 15 reps. 

Related: Patrick Mahomes’ Trainer Shares a Look at the Quarterback’s Off-Season Workouts

Will Levis’ Diet

Protein for Peak Performance 

You’ll often hear fitness gurus go on and on about the importance of nutrition—hence the sayings abs are made in the kitchen and protein is the building block of muscle. But when you become a professional athlete, the significance of a dialed-in regimen is twofold. Not only do the pros have to ensure they’re eating enough to keep up with the demands of hour-long games and endless practices, but they also have to navigate recovery through food. 

“I think nutrition is the biggest thing, and that’s been a point of emphasis for me these past couple of years that I’ve dialed in on a lot,” Levis says. ” I’ve never been someone to a hundred percent track the amount of calories and protein I’m putting in, but protein’s been the one this off-season that I’ve kept my finger on…because I know that if I’m not getting in the recovery I need with the nutrition I put in, I’m not going to be able to get out when I want to on the field.”

Will Levis’ Keys to Recovery

All-In on Cupping, Cold Plunging, and Massages

In the last several years, plenty of pro athletes have traded in their weekly cupping outings for daily hot and cold sessions courtesy of saunas and cold plunges. While ice baths and saunas have been a regular part of recovery for decades, athletes like Levis now use them as a way not only to recover but also to start their day off with something that challenges them both body and mind. 

“I’ll hit the steam room every morning for 10 minutes, then go right into the cold plunge,” Levis says. “I’ll go down there, hold my breath for like 30 to 45 seconds, just kind of wake myself up, then do some contrast going back and forth between cold and hot. I think that’s just a really good routine to get myself going every morning before I go and get that lift in.”

But the recovery doesn’t stop there, he’s training his body to the absolute max, after all. 

“Massage therapy has probably been the biggest investment that I’ve made in myself, and what I feel like has helped me the most is just getting my body right on a weekly basis,” he says. “I get two, two-hour massages on Tuesdays and Fridays every week during the season with my therapist who’s incredible. She knows my body better than anyone else and she’s able to understand what’s going on with me even better than I can sometimes.”