Wednesday, February 22, 2012

NFL Combine Trainer: 8-Week Program

For Sports Agility and Speed Sports Endurance Sports Strength and Power Sports Football MMA Fighting MMA Previews MMA Reviews Rugby Strength And Power For Sports UFC Performance Improvement

--> --> 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 StrengthFloor Press Floor Press Floor Press - Chains4 sets of 5 reps, 1-0-1, 3 min rest Row Iso Row Iso (6-1)4 sets of 12 reps, varied JM Press JM Press JM Press - Bands4 sets of 10 reps, 1-X-X, 1 min rest Dumbbell Incline Row Dumbbell Incline Row Dumbbell Incline Row3 sets of 10 reps, 2-1-1 Speed Band OH Triceps Speed Band OH Triceps Speed Band OH Triceps3 sets to failure, X-X-X, 1 min rest Day 2: Lower Dynamic Box Squat Box Squat Speed Box Squat12 sets of 2 reps, X-1-X, 45 seconds Dumbbell Seated Box Jump Dumbbell Seated Box Jump12 sets of 1 rep, X-X-X Reverse Hyperextension Reverse Hyperextension Reverse Hyperextension4 sets of 8 reps, 2-1-X Glute Ham Raise Glute Ham Raise Glute Ham Raise3 sets of 5 reps, 2-0-1, 2 minutes Prone Manual Hamstring Prone Manual Hamstring Prone Manual Hamstring3 sets of 8E, 2-1-2, 1 1/2 min rest Day 3: Upper Dynamic/Endurance Speed Bench Speed Bench5 sets of 3 reps, 5 sets of 3 reps; X-1-X, X-X-X; 45 seconds Superset: Reverse Band Flye Reverse Band Flye Reverse Band Flye3 sets of 15 reps, 3-1-1 Dumbbell Bench Press Dumbbell Bench Press Wide-Grip Dumbbell Bench Press3 sets to failure, 60 seconds Superset: Sled Row Sled Row3 sets of 40-yard dash, X-X-X Sled OH Triceps Sled OH Triceps3 sets of 40-yard dash, X-X-X, 1 minute Day 4: Lower Strength Split Squats Split Squats Split Squats4 sets of 5E, 1-0-1, 3 minutes Clean Pull Clean Pull Clean Pull - MT 4 sets of 3 reps, X-X-X Pull Through Pull Through Pull Through4 sets of 8 reps, 2-1-X Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift3 sets of 8E, 1-0-1, 60 seconds Seated Band Hamstring Curl Seated Band Hamstring Curl 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 Floor Press Floor Press - Double Chains4 sets of 3 reps, X-X-X Superset: Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row4 sets of 6 reps, 2-1-1 Dumbbell Bench Press Dumbbell Bench Press Wide-Grip Dumbbell Bench Press3 sets to failure, 60 seconds Superset: Pullups Pullups Pullups - Band Assisted3 sets of 10 reps JM Press JM Press JM Press - Bands3 sets of 10 reps Day 2: Lower Body Recovery SL Extension SL Extension SL Extension4 sets of 8E, 2-3-2 SL High Box Squat SL High Box Squat SL High Box Squat4 sets of 8E, 2-0-2, 60 seconds PB Hip Bridge PB Hip Bridge PB Hip Bridge3 sets of 10 reps, 2-3-2 Prone Manual Hamstring Prone Manual Hamstring Prone Manual Hamstring3 sets of 8E, 2-1-2, 1 min rest Day 3: Upper Dynamic Speed Bench Speed Bench5 sets of 3 reps, 5 sets of 3 reps; X-1-X, X-X-X; 45 seconds Sled Row Sled Row3 sets of 40-yard dash, X-X-X Sled OH Triceps Sled OH Triceps3 sets of 40-yard dash, X-X-X, 1 minute Sled Reverse Flye Sled Reverse Flye Sled Reverse Flye3 sets of 30-yard dash, X-X-X Sled Backward Walk Sled Backward Walk Sled Backward Walk3 sets of 30-yard dash, 60 seconds Day 4: Lower Dynamic Box Squat Box Squat Speed Box Squat10 sets of 2 reps, X-1-X, 45 seconds Dumbbell Seated Box Jump Dumbbell Seated Box Jump10 sets of 1 rep, X-X-X Reverse Hyperextension Reverse Hyperextension Reverse Hyperextension4 sets of 10 reps, 2-1-X Glute Ham Raise Glute Ham Raise Glute Ham Raise3 sets of 5 reps, 2-0-1, 2 minutes Prone Manual Hamstring Prone Manual Hamstring 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 - Medium Grip Barbell Bench Press - Medium Grip Barbell Bench Press - 230 Rep Test3 sets to failure, X-X-X, 2 minutes One-Arm Dumbbell Row One-Arm Dumbbell Row One-Arm Dumbbell Row3 sets of 8E, 2-1-1 Band Skull Crusher Band Skull Crusher Band Skull Crusher3 sets to failure, 1-0-1, 60 seconds Dumbbell Shoulder (Rear, Front, Side) Dumbbell Shoulder (Rear, Front, Side) Dumbbell Shoulder (Rear, Front, Side) Dumbbell Shoulder (Rear, Front, Side)3 sets of 8EE, 2-1-1, 60 seconds Day 2: Lower SL Max Effort Day Split Squats Split Squats Split Squats4 sets of 5E, 1-0-1, 3 minutes Pull Through Pull Through Pull Through4 sets of 8 reps, 2-1-X Glute Ham Raise Glute Ham Raise Glute Ham Raise - Bands3 sets of 5 reps, 1-0-1, 60 seconds Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift3 sets of 5E, 2-1-2, 90 seconds Day 3: Upper Max Effort Board Press Board Press Board Press5 sets of 3, 2, 1, 1, 1 reps; 1-0-1, 3 minutes Row Iso Row Iso (6-1)4 sets of 16 reps, varied JM Press JM Press JM Press - Bands4 sets of 8 reps Dumbbell Incline Row Dumbbell Incline Row Dumbbell Incline Row3 sets of 10 reps, 2-1-1 Speed Band Pushdown Speed Band Pushdown3 sets to failure, X-X-X, 60 seconds Day 4: Lower Dynamic Back Squat Back Squat 5 sets of 2 reps, X-1-X Clean Pull Clean Pull Clean Pull - BK 4 sets of 3 reps, X-X-X Box Jump Box Jump - Max Height 4 sets of 2 reps, 2-1-X, 2 minutes Reverse Hyperextension Reverse Hyperextension Reverse Hyperextension3 sets of 12 reps, 1-1-X Platform Hamstring Slides Platform Hamstring Slides Platform Hamstring Slides3 sets of 15E, 2-1-2, 90 seconds Phase 2 And 3 Coming Soon!




Bookmark and Share 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.

View All Articles By This Author --> RATE THIS ARTICLE POOR 12345678910 EXCELLENT OVERALL RATING N/A

Out of 10

1 Ratings

SUCCESS Your comment has been posted! Because comments are displayed from oldest to newest, it will appear on the last page. You will be notified when others reply to your comment.-->   ERROR: You can only post one comment per 15 seconds.   2 Comments Showing 1 - 2 of 2 Comments Previous 1 Next Previous 1 Next comment on this articleLog In to Comment(5 characters minimum.)

notify me when users replay to my commentnotify me when any new comments are posted iCraveStrength

Rep Power: 10

rep this user iCraveStrength

This is crap! The videos have nothing to do with the 8 week program.

Article Rated: 1 Feb 2, 2012 9:00pm | report BodyStats 5 '8", 162 lbs Permalink Showing 1 - 2 of 2 Comments Previous 1 Next Previous 1 Next .wicket-modal { padding:5px }.wicket-modal .w_content_1 { background-color:white } Featured Product MyoBuild MuscleTech MyoBuild

Super-Concentrated Post-Workout Growth Accelerator!*

Learn More about MuscleTech MyoBuild! Member Login USERNAME / EMAIL PASSWORD Remember Me Forgot Login Info? Information. Motivation. Supplementation.

Give Us Feedback: Report A Problem
Site Feedback Follow Us: Twitter Facebook RSS Feeds Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com


Home | Store | Products | Careers | Help | Contact Us | Terms of Use | About Us | Checkout | Site Map

© 2011 BodyBuilding.com, LLC. All rights reserved. BodyBuilding.comsm and BodySpace® are trademarks of BodyBuilding.com, LLC.

© Bodybuilding.com, 2026 S Silverstone Way, Meridian, ID 83642 USA - 1-877-991-3411



View the Original article
Posted by david at 2:44 AM
Labels: , , ,

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)