Why Tucker Kraft’s build is worth copying

At 6'5" and ~255 lbs with legit jump and agility numbers—4.69s forty, 34" vertical, 10'2" broad, 7.08s 3-cone, 4.29s shuttle—Kraft is a blueprint for explosive, all-field tight ends who can run after the catch (MockDraftable combine page and NFL.com prospect profile). As the Packers note, “among TEs with 50-plus receptions, [he] ranks No. 1 since 2023 in yards after the catch per reception (8.5)” (Packers.com roster bio).

Editor’s note (recency): On November 3, 2025, an MRI confirmed a torn ACL; this is a general performance template, not rehab guidance (NFL.com report • Reuters).

(Internal) Explore more training content on our Health & Wellness hub.

The plan at a glance (30–45 minutes, 3–4x/week)

• Warm-up (5–7 min): tissue prep + dynamic hips + fast feet
• Power (6–8 min): jumps or med-ball throws
• Strength (12–15 min): hinge + single-leg knee-dominant + pull
• Field-speed conditioning (8–10 min): shuttle or sled intervals
• Core finisher (3–5 min): anti-rotation + trunk flexion

Warm-up (5–7 minutes)

Move continuously:
• 90/90 hip switches × 6/side
• World’s Greatest Stretch × 3/side
• Banded lateral walks × 12/side
• Fast-feet line hops (forward/back, then lateral) × 20 sec each

Power block (choose one, 3–4 sets, full intent)

• Box jump (medium box) 3–5 reps; reset between jumps
• Med-ball rotational scoop toss into wall, 5/side; drive from hips
• Kettlebell swings 10 reps; 30–45s rest

— Insert Gallery #1 here (hero image + action shots) —

PART 2 — Strength tri-set, conditioning, core

Strength tri-set (3 rounds; 40–60s rest between moves)

1. Hinge (posterior chain for burst): Trap-bar deadlift 5–6 reps (heavy but crisp)
   Hotel/home: Dumbbell RDL 8/side

2. Single-leg knee-dominant (cutting & YAC): Rear-foot elevated split squat 8/side (tempo 3-1-1)
   Hotel/home: Goblet RFESS

3. Vertical/back pull (blocking & posture): Neutral-grip pull-ups 6–8 (assist if needed)
   Hotel/home: 1-arm dumbbell row 10/side

Why this mirrors a tight end like Kraft: acceleration and change-of-direction correlate with hinge power, unilateral stability, and upper-back strength—the same qualities reflected in Kraft’s pre-draft jumps and agility metrics (MockDraftable) and game production. After his Week 8 explosion, 131 of 143 yards came after the catch, per Next Gen Stats (Packers.com game recap).

Field-speed conditioning (pick one, 8–10 minutes)

• Shuttle 10-20-10: set three cones 10 yards apart; sprint 10 → back 10 → through 20. Walk back; repeat × 6–8.
• Sled pushes: 20–25 m hard; walk back; × 8–10. Moderate load; tall posture.
• Treadmill “game-pace” strides: 30s fast / 60s easy × 8 on a slight incline.

Core finisher (3–5 minutes)

• Pallof press iso 20s/side
• Hanging knee raises 12–15
• Side plank hip taps 12/side
Repeat the tri-set once more if you’ve got time.

— Insert Gallery #2 here (movement demos, equipment close-ups) —

PART 3 — Weekly split, hotel swaps, FAQs, internal link + SEO

Weekly split (sample, 3–4 days)

• Day 1 (Lower + linear speed): Box jumps, trap-bar DL, RFESS, pull-ups, 10-20-10 shuttles, core
• Day 2 (Upper + lateral speed): Med-ball rotational throws, incline DB press, chest-supported row, half-kneel landmine or DB press, lateral shuttles, core
• Day 3 (Total + sleds): Swings, front squat, RDL, 1-arm row, sled pushes, core
• Day 4 (Optional skills/conditioning): Court sport, tempo runs, mobility & soft-tissue

Hotel-gym (or home) swap list

Trap-bar DL → heavy DB RDL
Front squat → goblet squat
Pull-ups → 1-arm DB row
Landmine press → half-kneel DB press
Sled pushes → treadmill incline marches (walk 1 min hard / 1 min easy × 8)

FAQs

What makes this a “Tucker Kraft workout”?
It emphasizes hinge power, single-leg strength, and short-burst conditioning that support yards-after-catch—a Kraft hallmark supported by combine metrics and team-tracked YAC (MockDraftable • Packers.com bio).

How should I progress weekly?
Add 5–10 lb to a main lift or 1–2 reps to accessories each week for three weeks; deload ~30% volume in Week 4.

Can I run this in-season—or post-injury?
In-season, run 2–3 shorter sessions and cut accessory volume. Post-injury plans are individualized; with the Nov 3, 2025 ACL news, treat this as a general performance template only (NFL.com • Reuters).

What results should I expect?
Better take-off speed, cleaner cuts, stronger finishes through contact, and improved conditioning for repeated efforts—qualities reflected in his 2025 pace (Packers.com pace article) and ESPN’s real-time status/statline (ESPN player page).

(Internal) For recovery-minded routines and skincare that plays nicely with training cycles, start with our Skin Care hub.

---

Read More From The Skin Sophisticate