The NFL Combine tests multiple skills for a very simple reason: Success between the lines takes speed, power, strength, agility and more. This 8-week program will improve it all. Email More by Pete Bommarito Feb 01, 2012 Follow Phases One and Two in sequence, for a total of seven weeks of work. It won't be easy - nothing worth doing ever is. But the results will speak for themselves.
You'll quickly realize that these aren't your standard gym moves. Take your time to learn proper technique and good form. For more information, refer back the other NFL Combine Trainer videos. The last thing we want is for an injury to sideline you before you even hit the field.
Note on tempo: Exercise tempo dictates the speed of a full repetition of an exercise, expressed in seconds. The first number is the speed of lowering, which is the eccentric phase of an exercise. The second number is the pause at the bottom (the stretched portion) of a movement. The third number is the speed of raising, which is the concentric phase of an exercise. Thus, 1-0-1 means you spend 1 second lowering, no pause, followed by 1 second raising. If there is an X in the tempo, it refers to lifting explosively, or as fast as possible under control.
PHASE ONE - Week 1Day 1: Upper Strength
Floor Press - Chains4 sets of 5 reps, 1-0-1, 3 min rest 
Row Iso (6-1)4 sets of 12 reps, varied 
JM Press - Bands4 sets of 10 reps, 1-X-X, 1 min rest 
Dumbbell Incline Row3 sets of 10 reps, 2-1-1 
Speed Band OH Triceps3 sets to failure, X-X-X, 1 min rest Day 2: Lower Dynamic 
Speed Box Squat12 sets of 2 reps, X-1-X, 45 seconds 
Dumbbell Seated Box Jump12 sets of 1 rep, X-X-X 
Reverse Hyperextension4 sets of 8 reps, 2-1-X 
Glute Ham Raise3 sets of 5 reps, 2-0-1, 2 minutes 
Prone Manual Hamstring3 sets of 8E, 2-1-2, 1 1/2 min rest Day 3: Upper Dynamic/Endurance 
Speed Bench5 sets of 3 reps, 5 sets of 3 reps; X-1-X, X-X-X; 45 seconds Superset: 
Reverse Band Flye3 sets of 15 reps, 3-1-1 
Wide-Grip Dumbbell Bench Press3 sets to failure, 60 seconds Superset: 
Sled Row3 sets of 40-yard dash, X-X-X 
Sled OH Triceps3 sets of 40-yard dash, X-X-X, 1 minute Day 4: Lower Strength 
Split Squats4 sets of 5E, 1-0-1, 3 minutes 
Clean Pull - MT 4 sets of 3 reps, X-X-X 
Pull Through4 sets of 8 reps, 2-1-X 
Stiff-Legged Dumbbell Deadlift3 sets of 8E, 1-0-1, 60 seconds 
Seated Band Hamstring Curl3 sets of 20 reps, 2-1-2, 1 1/2 minutes PHASE ONE - Week 2Day 1: Upper Maximum Strength Floor Press - Double Chains4 sets of 3 reps, X-X-X Superset: 
Bent Over Two-Dumbbell Row4 sets of 6 reps, 2-1-1 Wide-Grip Dumbbell Bench Press3 sets to failure, 60 seconds Superset: 
Pullups - Band Assisted3 sets of 10 reps JM Press - Bands3 sets of 10 reps Day 2: Lower Body Recovery 
SL Extension4 sets of 8E, 2-3-2 
SL High Box Squat4 sets of 8E, 2-0-2, 60 seconds 
PB Hip Bridge3 sets of 10 reps, 2-3-2 Prone Manual Hamstring3 sets of 8E, 2-1-2, 1 min rest Day 3: Upper Dynamic Speed Bench5 sets of 3 reps, 5 sets of 3 reps; X-1-X, X-X-X; 45 seconds Sled Row3 sets of 40-yard dash, X-X-X Sled OH Triceps3 sets of 40-yard dash, X-X-X, 1 minute 
Sled Reverse Flye3 sets of 30-yard dash, X-X-X 
Sled Backward Walk3 sets of 30-yard dash, 60 seconds Day 4: Lower Dynamic Speed Box Squat10 sets of 2 reps, X-1-X, 45 seconds Dumbbell Seated Box Jump10 sets of 1 rep, X-X-X Reverse Hyperextension4 sets of 10 reps, 2-1-X Glute Ham Raise3 sets of 5 reps, 2-0-1, 2 minutes Prone Manual Hamstring3 sets of 12E, 2-1-2, 1 1/2 min rest PHASE ONE - Week 3Day 1: Upper Endurance/Recovery 
Barbell Bench Press - 230 Rep Test3 sets to failure, X-X-X, 2 minutes 
One-Arm Dumbbell Row3 sets of 8E, 2-1-1 
Band Skull Crusher3 sets to failure, 1-0-1, 60 seconds 
Dumbbell Shoulder (Rear, Front, Side)3 sets of 8EE, 2-1-1, 60 seconds Day 2: Lower SL Max Effort Day Split Squats4 sets of 5E, 1-0-1, 3 minutes Pull Through4 sets of 8 reps, 2-1-X Glute Ham Raise - Bands3 sets of 5 reps, 1-0-1, 60 seconds Stiff-Legged Dumbbell Deadlift3 sets of 5E, 2-1-2, 90 seconds Day 3: Upper Max Effort 
Board Press5 sets of 3, 2, 1, 1, 1 reps; 1-0-1, 3 minutes Row Iso (6-1)4 sets of 16 reps, varied JM Press - Bands4 sets of 8 reps Dumbbell Incline Row3 sets of 10 reps, 2-1-1 
Speed Band Pushdown3 sets to failure, X-X-X, 60 seconds Day 4: Lower Dynamic 
Back Squat 5 sets of 2 reps, X-1-X Clean Pull - BK 4 sets of 3 reps, X-X-X 
Box Jump - Max Height 4 sets of 2 reps, 2-1-X, 2 minutes Reverse Hyperextension3 sets of 12 reps, 1-1-X 
Platform Hamstring Slides3 sets of 15E, 2-1-2, 90 seconds Phase 2 And 3 Coming Soon!
Related Articles Gridiron Success With John Davies! Football Diaries: Part One - The Lineman Diet. Gridiron Success With John Davies - Part Two! View All Football Articles About The Author Contributing Writer VIEW AUTHOR PAGE Check out these awesome articles by some of the best writers in the industry. 
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rep this user iCraveStrength This is crap! The videos have nothing to do with the 8 week program.
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