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NFL Combine Trainer: 8-Week Program

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.

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
Day 2: Lower Dynamic
Day 3: Upper Dynamic/Endurance
  • Speed Bench Speed Bench

    Speed Bench

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

Superset:

Superset:

Day 4: Lower Strength

PHASE ONE - Week 2

Day 1: Upper Maximum Strength

Superset:

Superset:

Day 2: Lower Body Recovery
Day 3: Upper Dynamic
Day 4: Lower Dynamic

PHASE ONE - Week 3

Day 1: Upper Endurance/Recovery
Day 2: Lower Single-Leg Max Effort Day
Day 3: Upper Max Effort
Day 4: Lower Dynamic

PHASE TWO - Week 1

Day 1: Upper Strength

Superset

Superset



Day 2: Lower Max Effort

Superset

Superset

Resume regular sets.



Day 3: Upper Dynamic
  • Speed Bench Speed Bench

    Speed Bench

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

Superset

Superset



Day 4: Lower Recovery

Superset

Superset

PHASE TWO - Week 2

Day 1: Upper Volume Tempo

Superset

  • Bench Bench

    Bench

    10 sets of 8 reps, 4-0-X
  • Row Row

    Row

    10 sets of 8 reps, 4-0-1, 1 1/2 minute rest

Superset

Superset



Day 2: Lower Dynamic Power

Superset

Superset

Superset



Day 3: Upper Recovery

Superset



Day 4: Lower Volume Tempo

Superset

Superset

Resume regular sets.

  • 4-Way Hip 4-Way Hip

    4-Way Hip

    3 sets of 6 reps each, 2-1-2, 1 1/2 minute rest

PHASE TWO - Week 3

Day 1: Upper Max Effort
  • Bench Bench

    Bench

    5 sets of 3, 2, 1, 1, 1 reps, 1-0-1, 3 minute rest

Superset

Superset



Day 2: Lower Dynamic

Superset

Superset

Resume regular sets.



Day 3: Upper Dynamic
  • Speed Bench Speed Bench

    Speed Bench

    4 sets of 3 reps, 4 sets of 3 reps, X-1-X, X-X-X, 45 seconds rest

Superset

Superset

Resume regular sets.



Day 4: Lower Recovery

Superset

Superset

PHASE TWO - Week 4

Day 1: Upper Endurance

Superset

Superset



Day 2: Lower Dynamic Power

Superset

Superset

Superset



Day 3: Upper Max Effort
  • Board Press Board Press

    Board Press

    5 sets of 3, 2, 1, 1, 1 reps; 1-0-1, 3 minutes rest

Superset

Superset



Day 4: Lower Single-Leg Max Effort
  • Split Squat Split Squat

    Split Squat

    4 sets of 3 reps each, 1-0-1, 3 minute rest

Superset

Resume regular sets.

PHASE THREE - Week 1

Phase three is the final week of our NFL Combine Trainer 8-Week Program. At the end of this week, you should test your numbers across all six of the core Combine drills: 40-Yard Dash, 3 Cone Drill, Vertical Jump, 225 Bench Press, Shuttle Run, and the Broad Jump. You'll need a partner who can take your measurements and record reps.

Get creative with these tests! Even if you have to measure your vert jump by slapping a line on a wall, it'll still give you a good indication of how much you've improved. Furthermore, it'll tell you how much you can improve in the future.

Before you test, treat week 8 as a "deload" workout week. Deloading means you'll be training with lighter weight and less overall volume. A deload is not an excuse to sit around and avoid training, but to give your body a break from heavier loads. A deload promotes recovery, especially of the central nervous system (CNS), and helps ensure long-term training progress. It also steers you clear of overtraining. Deloading stimulates repair and lets you practice exercise technique with lighter weight. You can also stretch and perform additional soft-tissue work this week.

Drop the weight by 20-30% on all lifts, especially compound moves.

For dash drills, reduce intensity by 20-30%.

Day 1: Upper Strength
Day 2: Lower Dynamic
Day 3: Upper Dynamic/Endurance
  • Speed Bench Speed Bench

    Speed Bench

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

Superset:

Superset:

Day 4: Lower Strength





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Why is the time you have to rest not listed for some exercises?

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