Nick Bosa details 49ers' virtual offseason program, workout routine


The 49ers' virtual offseason program isn’t a major time commitment. It’s just an hour spent every weekday with position coaches and members of that particular group, with a bit more for those involved on special teams.

It wouldn’t be much more in a normal year without a public health crisis, considering teams can only keep players four hours each day over four weekdays in the initial phases and spend most of that time on strength and conditioning.

Nick Bosa isn’t binge-watching Netflix during the extra downtime. The 49ers second-year defensive end has a pretty rigid schedule while training in South Florida, and he’s working out with a darn good partner who’s going to push him. His brother Joey is on the same program, which makes sense considering they play the same position.

Nick and Joey both are staying with family in Fort Lauderdale, Fla., with access to everything they need.

“We run at the park near our house and then we lift at a [nearby gym] that my dad owns,” Nick Bosa said Wednesday in a video conference with local reporters. “We wake up a 6 a.m. and get to the field by 7 a.m. We finished running by 8:30 and get off before the park rangers show up, then we have breakfast and head to the gym to get a lift in by 2. It’s a pretty full day for us.”

They’ve also turned over the cooking to a professional to ensure they’re getting the best out of their meals.

“We hired a chef, and she’s great,” Bosa said. “We have a good food delivery system, so we’re keeping the nutrition really good. Obviously, we’re not able to get out too much so, honestly, my body’s feeling unbelievable at this point.”

[49ERS INSIDER PODCAST: Listen to the latest episode]

There’s meeting time with position coach Kris Kocurek in there as well, and he’s sending video cutups of offensive tackles the 49ers will face for downtime viewing.

“It’s pretty similar to a normal meeting, with us letting Kris talk,” Bosa said. “That’s normally how it goes, but there’s a lot of good information for the new guys especially. We’re going over the basic fundamentals of our defense and how we play as a defensive line, just getting our minds back fresh with everything.”

[RELATED: Bosa credits Staley for helping make smooth transition to NFL]

Getting his mind focused on next season has helped move past the last one, which ended in heartbreaking fashion with a Super Bowl loss to the Kansas City Chiefs.

“The key is to go out there and train your butt off,” Bosa said. “That’s obviously harder with what’s going on in the world, but we have a pretty good set up down here where we’re still able to get our work in.”

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