Indianapolis Colts’ defensive end Dwight Freeney(notes) spends a good portion of his offseason working out in Agoura, Calif., a small suburb just 30 miles north of Los Angeles.

His daily routines range from the traditional indoor gym workout to the not-so-traditional outdoor intense battle against machine.

Ryan Capretta is Freeney’s trainer. He is a strength and conditioning coach with more than 10 years experience at the professional and collegiate levels, who has trained Olympic Gold Medal winners and athletes competing in the NBA, NFL, Major League Baseball, and Wimbledon.

Capretta is the owner of Proactive Sports Performance, a Westlake based training facility specializing in the development of athletes.

In the videos you get a brief glimpse into the workouts that Freeney does.

The tables below show the exact indoor routine he does regularly. Cycles 1 and 2 are done in the same day with a suggested one-hour break in between.

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