NFL combine trainer

<IFRAME style="POSITION: absolute; WIDTH: 10px; HEIGHT: 10px; TOP: -9999em" id=twttrHubFrame tabIndex=0 src="http://platform.twitter.com/widgets/hub.1326407570.html" frameBorder=0 allowTransparency scrolling=no></IFRAME>NFL Combine Trainer: 8-Week Program

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. <!-- In part 2 of this 2 part series you will learn about which foods you can eat to lose fat and gain muscle! Read more! -->




<DIV class=article-padding-content><!-- --><!-- end article-description -->by Pete BommaritoFeb 01, 2012
<!-- end article-author-by-line --><!-- Content from database -->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 1

Day 1: Upper Strength

• Floor Press - Chains
  
  4 sets of 5 reps, 1-0-1, 3 min rest
• Row Iso (6-1)
  
  4 sets of 12 reps, varied
• JM Press - Bands
  
  4 sets of 10 reps, 1-X-X, 1 min rest
• Dumbbell Incline Row
  
  3 sets of 10 reps, 2-1-1

Speed Band OH Triceps

3 sets to failure, X-X-X, 1 min rest

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Day 2: Lower Dynamic

• Speed Box Squat
  
  12 sets of 2 reps, X-1-X, 45 seconds
• Dumbbell Seated Box Jump
• 12 sets of 1 rep, X-X-X

Reverse Hyperextension

4 sets of 8 reps, 2-1-X

• Glute Ham Raise
  
  3 sets of 5 reps, 2-0-1, 2 minutes
• Prone Manual Hamstring
  
  3 sets of 8E, 2-1-2, 1 1/2 min rest

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Day 3: Upper Dynamic/Endurance

• Speed Bench
  
  5 sets of 3 reps, 5 sets of 3 reps; X-1-X, X-X-X; 45 seconds

Superset:

• Reverse Band Flye
  
  3 sets of 15 reps, 3-1-1
• Wide-Grip Dumbbell Bench Press
  
  3 sets to failure, 60 seconds

Superset:

Sled Row

3 sets of 40-yard dash, X-X-X

• 
  
• Sled OH Triceps
  
  3 sets of 40-yard dash, X-X-X, 1 minute

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Day 4: Lower Strength

• Split Squats
  
  4 sets of 5E, 1-0-1, 3 minutes
• Clean Pull - MT
  
  4 sets of 3 reps, X-X-X
• Pull Through
  
  4 sets of 8 reps, 2-1-X
• Stiff-Legged Dumbbell Deadlift
  
  3 sets of 8E, 1-0-1, 60 seconds
• Seated Band Hamstring Curl
  
  3 sets of 20 reps, 2-1-2, 1 1/2 minutes

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PHASE ONE - Week 2

Day 1: Upper Maximum Strength

• Floor Press - Double Chains
  
  4 sets of 3 reps, X-X-X

Superset:

• Bent Over Two-Dumbbell Row
  
  4 sets of 6 reps, 2-1-1
• Wide-Grip Dumbbell Bench Press
  
  3 sets to failure, 60 seconds

Superset:

• Pullups - Band Assisted
  
  3 sets of 10 reps
• JM Press - Bands
  
  3 sets of 10 reps

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Day 2: Lower Body Recovery

• SL Extension
  
  4 sets of 8E, 2-3-2
• SL High Box Squat
  
  4 sets of 8E, 2-0-2, 60 seconds
• PB Hip Bridge
  
  3 sets of 10 reps, 2-3-2
• Prone Manual Hamstring
  
  3 sets of 8E, 2-1-2, 1 min rest

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Day 3: Upper Dynamic

Speed Bench

5 sets of 3 reps, 5 sets of 3 reps; X-1-X, X-X-X; 45 seconds

• 
  
• Sled Row
  
  3 sets of 40-yard dash, X-X-X
• Sled OH Triceps
  
  3 sets of 40-yard dash, X-X-X, 1 minute
• 
  
• Sled Reverse Flye
  
  3 sets of 30-yard dash, X-X-X
• Sled Backward Walk
  
  3 sets of 30-yard dash, 60 seconds

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Day 4: Lower Dynamic

• Speed Box Squat
  
  10 sets of 2 reps, X-1-X, 45 seconds
• Dumbbell Seated Box Jump
  
  10 sets of 1 rep, X-X-X
• 
  
• Reverse Hyperextension
  
  4 sets of 10 reps, 2-1-X
• Glute Ham Raise
  
  3 sets of 5 reps, 2-0-1, 2 minutes
• Prone Manual Hamstring
  
  3 sets of 12E, 2-1-2, 1 1/2 min rest

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PHASE ONE - Week 3

Day 1: Upper Endurance/Recovery

• Barbell Bench Press - 230 Rep Test
  
  3 sets to failure, X-X-X, 2 minutes
• One-Arm Dumbbell Row
  
  3 sets of 8E, 2-1-1
• 
  
• Band Skull Crusher
  
  3 sets to failure, 1-0-1, 60 seconds
• 
  
  
  Dumbbell Shoulder (Rear, Front, Side)
  
  3 sets of 8EE, 2-1-1, 60 seconds

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Day 2: Lower SL Max Effort Day

• Split Squats
  
  4 sets of 5E, 1-0-1, 3 minutes
• Pull Through
  
  4 sets of 8 reps, 2-1-X
• Glute Ham Raise - Bands
  
  3 sets of 5 reps, 1-0-1, 60 seconds
• Stiff-Legged Dumbbell Deadlift
  
  3 sets of 5E, 2-1-2, 90 seconds

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Day 3: Upper Max Effort

• Board Press
  
  5 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 - Bands
  
  4 sets of 8 reps
• Dumbbell Incline Row
  
  3 sets of 10 reps, 2-1-1
• 
  
• Speed Band Pushdown
  
  3 sets to failure, X-X-X, 60 seconds

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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 Hyperextension
  
  3 sets of 12 reps, 1-1-X
• 
  
• Platform Hamstring Slides
  
  3 sets of 15E, 2-1-2, 90 seconds
• Phase 2 And 3 Coming Soon!