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There's a principle of specificity in training: to get better (or stronger) at doing something, practice doing it. It is usually not effective to practice doing other exercises. Therefore, practice running pass patterns and catching footballs. That's number one. Especially in the off season, you should also work to develop your overall strength. Use a good whole body routine that focuses on the basic multi-joint exercises (namely, squats, deadlifts, presses, rows, dips, and chins). Add in some speed or pylometric exercises for your legs and some forearm exercises to strengthen your grip. If you are playing football, you will have a coach. Ask your coach for some suggestions. He'll know best what you need to improve.

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Q: What is a good strength training program or split for a wide receiver?
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