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.

Overview | 40-Yard Dash | 3 Cone Drill | Vertical Jump | 225 Bench Press | Shuttle Run | Broad Jump | Your Gameplan | Athletic Meal Plans | Supplements For Performance

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
1

Floor Press with Chains

4 sets of 5 reps, 1-0-1, 3 minute rest
Floor Press with Chains Floor Press with Chains

2

Row Iso (6-1)

4 sets of 12 reps, varied
Leverage Iso Row Leverage Iso Row

3

JM Press

4 sets of 10 reps, 1-X-X, 1 minute rest
JM Press JM Press

4

Dumbbell Incline Row

3 sets of 10 reps, 2-1-1
Dumbbell Incline Row Dumbbell Incline Row

5

Speed Band Overhead Triceps

3 sets to failure, X-X-X, 1 minute rest
Speed Band Overhead Triceps Speed Band Overhead Triceps
Day 2: Lower Dynamic
1

Speed Box Squat

12 sets of 2 reps, X-1-X, 45 seconds
Box Squat Box Squat

2

Dumbbell Seated Box Jump

12 sets of 1 rep, X-X-X
Dumbbell Seated Box Jump Dumbbell Seated Box Jump

3

Reverse Hyperextension

4 sets of 8 reps, 2-1-X
Reverse Hyperextension Reverse Hyperextension

4

Glute Ham Raise

3 sets of 5 reps, 2-0-1, 2 minutes
Glute Ham Raise Glute Ham Raise

5

Prone Manual Hamstring

3 sets of 8E, 2-1-2, 1 1/2 minute rest
Prone Manual Hamstring Prone Manual Hamstring
Day 3: Upper Dynamic/Endurance
1

Speed Bench

5 sets of 3 reps, 5 sets of 3 reps; X-1-X, X-X-X; 45 seconds
Bench Press with Chains Bench Press with Chains

Superset
2

Reverse Band Flye

3 sets of 15 reps, 3-1-1
Back Flyes - With Bands Back Flyes - With Bands

Wide-Grip Dumbbell Bench Press

3 sets to failure, 60 seconds
Dumbbell Bench Press Dumbbell Bench Press

Superset
3

Sled Row

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

Sled Overhead Triceps

3 sets of 40-yard dash, X-X-X, 1 minute
Sled Overhead Triceps Extension Sled Overhead Triceps Extension
Day 4: Lower Strength
1

Split Squats

4 sets of 5E, 1-0-1, 3 minutes
Split Squats Split Squats

2

Clean Pull - MT

4 sets of 3 reps, X-X-X
Clean Pull - MT Clean Pull - MT

3

Pull Through

4 sets of 8 reps, 2-1-X
Pull Through Pull Through

4

Stiff-Legged Dumbbell Deadlift

3 sets of 8E, 1-0-1, 60 seconds
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

5

Seated Band Hamstring Curl

3 sets of 20 reps, 2-1-2, 1 1/2 minutes
Seated Band Hamstring Curl Seated Band Hamstring Curl

PHASE ONE Week 2

Day 1: Upper Maximum Strength
1

Floor Press - Double Chains

4 sets of 3 reps, X-X-X
Floor Press with Chains Floor Press with Chains

Superset
2

Bent Over Two-Dumbbell Row

4 sets of 6 reps, 2-1-1
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Wide-Grip Dumbbell Bench Press

3 sets to failure, 60 seconds
Dumbbell Bench Press Dumbbell Bench Press

Superset
3

Pullups - Band Assisted

3 sets of 10 reps
Pullups Pullups

JM Press With Bands

3 sets of 10 reps
JM Press With Bands JM Press With Bands
Day 2: Lower Body Recovery
1

Single-Leg Leg Extension

4 sets of 8 reps each, 2-3-2
Single-Leg Leg Extension Single-Leg Leg Extension

2

Single-Leg High Box Squat

4 sets of 8E, 2-0-2, 60 seconds
Single-Leg High Box Squat Single-Leg High Box Squat

3

Physioball Hip Bridge

3 sets of 10 reps, 2-3-2
Physioball Hip Bridge Physioball Hip Bridge

4

Prone Manual Hamstring

3 sets of 8E, 2-1-2, 1 minute rest
Prone Manual Hamstring Prone Manual Hamstring
Day 3: Upper Dynamic
1

Speed Bench

5 sets of 3 reps, 5 sets of 3 reps; X-1-X, X-X-X; 45 seconds
Bench Press with Chains Bench Press with Chains

2

Sled Row

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

3

Sled Overhead Triceps Extension

3 sets of 40-yard dash, X-X-X, 1 minute
Sled Overhead Triceps Extension Sled Overhead Triceps Extension

4

Sled Reverse Flye

3 sets of 30-yard dash, X-X-X
Sled Reverse Flye Sled Reverse Flye

5

Sled Overhead Backward Walk

3 sets of 30-yard dash, 60 seconds
Sled Overhead Backward Walk Sled Overhead Backward Walk
Day 4: Lower Dynamic
1

Speed Box Squat

10 sets of 2 reps, X-1-X, 45 seconds
Speed Box Squat Speed Box Squat

2

Dumbbell Seated Box Jump

10 sets of 1 rep, X-X-X
Dumbbell Seated Box Jump Dumbbell Seated Box Jump

3

Reverse Hyperextension

4 sets of 10 reps, 2-1-X
Reverse Hyperextension Reverse Hyperextension

4

Glute Ham Raise

3 sets of 5 reps, 2-0-1, 2 minutes
Glute Ham Raise Glute Ham Raise

5

Prone Manual Hamstring

3 sets of 12 reps each, 2-1-2, 1 1/2 minute rest
Prone Manual Hamstring Prone Manual Hamstring

PHASE ONE Week 3

Day 1: Upper Endurance/Recovery
1

Barbell Bench Press - 230 Rep Test

3 sets to failure, X-X-X, 2 minutes
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

One-Arm Dumbbell Row

3 sets of 8E, 2-1-1
One-Arm Dumbbell Row One-Arm Dumbbell Row

3

Band Skull Crusher

3 sets to failure, 1-0-1, 60 seconds
Band Skull Crusher Band Skull Crusher

4

Dumbbell Shoulder (Rear, Front, Side)

3 sets of 8EE, 2-1-1, 60 seconds
Dumbbell Shoulder (Rear, Front, Side) Dumbbell Shoulder (Rear, Front, Side) Dumbbell Shoulder (Rear, Front, Side)
Day 2: Lower Single-Leg Max Effort Day
1

Split Squats

4 sets of 5E, 1-0-1, 3 minutes
Split Squats Split Squats

2

Pull Through

4 sets of 8 reps, 2-1-X
Pull Through Pull Through

3

Glute Ham Raise

3 sets of 5 reps, 1-0-1, 60 seconds<
Glute Ham Raise Glute Ham Raise

4

Stiff-Legged Dumbbell Deadlift

3 sets of 5E, 2-1-2, 90 seconds
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift
Day 3: Upper Max Effort
1

Board Press

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

2

Row Iso (6-1)

4 sets of 16 reps, varied
Leverage Iso Row Leverage Iso Row

3

JM Press With Bands

4 sets of 8 reps
JM Press With Bands JM Press With Bands

4

Dumbbell Incline Row

3 sets of 10 reps, 2-1-1
Dumbbell Incline Row Dumbbell Incline Row

5

Speed Band Pushdown

3 sets to failure, X-X-X, 60 seconds
Speed Band Pushdown Speed Band Pushdown
Day 4: Lower Dynamic
1

Back Squat

5 sets of 2 reps, X-1-X
Barbell Full Squat Barbell Full Squat

2

Clean Pull - BK

4 sets of 3 reps, X-X-X
Clean Pull Clean Pull

3

Box Jump - Max Height

4 sets of 2 reps, 2-1-X, 2 minutes
Front Box Jump Front Box Jump

4

Reverse Hyperextension

3 sets of 12 reps, 1-1-X
Reverse Hyperextension Reverse Hyperextension

5

Platform Hamstring Slides

3 sets of 15E, 2-1-2, 90 seconds
Platform Hamstring Slides Platform Hamstring Slides

PHASE TWO Week 1

Day 1: Upper Strength
1

Board Press - Chains

4 sets of 5 reps, 1-0-1, 3 minutes rest
Board Press Board Press

Superset
2

Row Iso (6-1)

4 sets of 12 reps, varied
Leverage Iso Row Leverage Iso Row
3

JM Press With Bands

4 sets of 10 reps, 1-X-X, 1 minute rest
JM Press With Bands JM Press With Bands

Superset
3

Single-Arm Hyperextension Row

3 sets of 10 reps, 2-1-1
Single-Arm Hyperextension Row Single-Arm Hyperextension Row

Speed Band Overhead Triceps

3 sets to failure, X-X-X, 1 minute rest
Speed Band Overhead Triceps Speed Band Overhead Triceps
Day 2: Lower Max Effort
Superset
1

Deadlift - Double Band

4 sets of 3, 2, 1, 1 reps, X-X-X
Deadlift with Bands Deadlift with Bands

Box Broad Jump

4 sets of 2 reps, X-X-X, 3 minutes rest
Lateral Box Jump Lateral Box Jump

Superset
2

Reverse Hyperextension

4 sets of 8 reps, 2-1-X
Reverse Hyperextension Reverse Hyperextension

Prone Manual Hamstring

3 sets of 8 reps each, 2-1-2, 2 minutes rest
Prone Manual Hamstring Prone Manual Hamstring

3

Platform Hamstring Slides

3 sets of 15 reps each, X-X-X, 1 minute rest
Platform Hamstring Slides Platform Hamstring Slides
Day 3: Upper Dynamic
1

Speed Bench

5 sets of 3 reps, 5 sets of 3 reps, X-1-X, X-X-X, 45 seconds rest
Bench Press with Chains Bench Press with Chains

Superset
2
Pullups Pullups

JM Press With Bands

3 sets of 10 reps, X-X-X, 1 minutes rest
JM Press With Bands JM Press With Bands

Superset
3

Single-Arm Sled Row

3 sets of 20-yard dash, X-X-X
Sled Row Sled Row

Sled Overhead Triceps Extension

3 sets of 40-yard dash, X-X-X, 1 minute rest
Sled Overhead Triceps Extension Sled Overhead Triceps Extension
Day 4: Lower Recovery
Superset
1

Barbell Step Ups

3 sets of 6 each, 1-0-X
Barbell Step Ups Barbell Step Ups

Single-Leg Leg Extension

3 sets of 8 reps each, 2-3-2, 1 minute rest
Single-Leg Leg Extension Single-Leg Leg Extension

Superset
2

Physioball Hip Bridge

3 sets of 10 reps, 2-3-2
Physioball Hip Bridge Physioball Hip Bridge

Stiff-Legged Dumbbell Deadlift

2 sets of 5 reps each, 1-0-1, 1 minute rest
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

PHASE TWO Week 2

Day 1: Upper Volume Tempo
Superset
1

Bench Press

10 sets of 8 reps, 4-0-X
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Barbell Row

10 sets of 8 reps, 4-0-1, 1 1/2 minute rest
Bent Over Barbell Row Bent Over Barbell Row

Superset
2

Incline Dumbbell Press

3 sets of 8 reps, 4-0-X
Incline Dumbbell Press Incline Dumbbell Press

Dumbbell Incline Row

3 sets of 8 reps, 4-0-1, 1 minute rest
Dumbbell Incline Row Dumbbell Incline Row

Superset
3

Body Triceps Press - Chains

3 sets of 10 reps, 1-1-X
Body Tricep Press Body Tricep Press

Speed Band Pushdown

3 sets to failure, X-X-X, 1 minute rest
Speed Band Pushdown Speed Band Pushdown
Day 2: Lower Dynamic Power
Superset
1

Speed Box Squat

10 sets of 2 reps, X-1-X
Speed Box Squat Speed Box Squat

Clean Pull - MT

10 sets of 1 rep, X-X-X, 45 seconds rest
Clean Pull Clean Pull

Superset
2

Pull Through

4 sets of 8 reps, 2-1-X
Pull Through Pull Through

Dumbbell Seated Box Jump

3 sets of 6 reps each, 1-0-1, 2 minute rest
Dumbbell Seated Box Jump Dumbbell Seated Box Jump

Superset
3

Platform Hamstring Slides

3 sets of 15 reps each, X-X-X
Platform Hamstring Slides Platform Hamstring Slides

Box Broad Jump

3 sets of 2 reps, X-X-X, 1 minute rest
Lateral Box Jump Lateral Box Jump
Day 3: Upper Recovery
1

Dumbbell Bench Press

4 sets of 5 reps, 1-0-1, 2 minute rest
Dumbbell Bench Press Dumbbell Bench Press

2

One-Arm Dumbbell Row

3 sets of 8 reps each, 2-1-1, 1 minute rest
One-Arm Dumbbell Row One-Arm Dumbbell Row

Superset
3

Dumbbell Bicep Curl

3 sets of 8 reps, 2-1-1
Dumbbell Bicep Curl Dumbbell Bicep Curl

Dumbbell Simmons Press

3 sets of 8 reps, 2-1-1, 1 minute rest
Tate Press Tate Press
Day 4: Lower Volume Tempo
Superset
1

Belt Squat

4 sets of 10 reps, 3-1-1
Weighted Squat Weighted Squat

Single-Leg Leg Extension

3 sets of 8 reps each, 2-3-2, 1 minute rest
Single-Leg Leg Extension Single-Leg Leg Extension

Superset
2

Reverse Hyperextension

4 sets of 10 reps, 3-1-1
Reverse Hyperextension Reverse Hyperextension

Glute Ham Raise

3 sets of 6 reps, 3-1-1, 1 minute rest
Glute Ham Raise Glute Ham Raise

3

4-Way Hip

3 sets of 6 reps each, 2-1-2, 1 1/2 minute rest
4-Way Hip 4-Way Hip

PHASE TWO Week 3

Day 1: Upper Max Effort
1

Barbell Bench Press - Medium Grip

5 sets of 3, 2, 1, 1, 1 reps, 1-0-1, 3 minute rest
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Superset
2

Bent Over Row

4 sets of 5 reps, 2-1-1
Bent Over Barbell Row Bent Over Barbell Row

JM Press With Bands

3 sets of 6 reps, 1-0-X, 1 1/2 minute rest
JM Press With Bands JM Press With Bands

Superset
3

Sled Row

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

Sled Overhead Triceps Extension

3 sets of 40-yard dash, X-X-X, 1 minute rest
Sled Overhead Triceps Extension Sled Overhead Triceps Extension
Day 2: Lower Dynamic
Superset
1

Speed Box Squat

8 sets of 2 reps, X-1-X
Speed Box Squat Speed Box Squat

Box Jump

8 sets of 1 rep, X-X-X, 45 seconds rest
Box Jump (Multiple Response) Box Jump (Multiple Response)

Superset
2

Reverse Hyperextension

4 sets of 8 reps, 2-1-X
Reverse Hyperextension Reverse Hyperextension

Clean Pull

3 sets of 3 reps, X-X-X, 2 minute rest
Clean Pull Clean Pull
Alternate Option: Power Clean

3

Dumbbell Single-Legged Squat Touchdown

3 sets of 6 reps each, 2-0-1
Kettlebell One-Legged Deadlift Kettlebell One-Legged Deadlift
Note: Shown with kettlebell
Day 3: Upper Dynamic
1

Speed Bench

4 sets of 3 reps, 4 sets of 3 reps, X-1-X, X-X-X, 45 seconds rest
Bench Press with Chains Bench Press with Chains

Superset
2

Row Iso (8-1)

3 sets of 16 reps, varied
Leverage Iso Row Leverage Iso Row

Speed Band Overhead Triceps - Forward/Reverse

3 sets to failure, X-X-X, 1 minute rest
Speed Band Overhead Triceps Speed Band Overhead Triceps

Superset
3

Single-Arm Hyperextension Row

3 sets of 8 reps each, X-X-X
Single-Arm Hyperextension Row Single-Arm Hyperextension Row

Body Triceps Press - Chains

3 sets of 10 reps, X-X-X
Body Tricep Press Body Tricep Press

4

Speed Band Skull Crusher - Double/Single

3 sets to failure, X-X-X, 1 minute rest
Band Skull Crusher Band Skull Crusher
Day 4: Lower Recovery
Superset
1

Single-Leg Leg Extension

3 sets of 8 reps each, 2-3-2
Single-Leg Leg Extension Single-Leg Leg Extension

Single-Leg High Box Squat - Band Assist

3 sets of 8 reps each, 2-0-2, 1 minute rest
Single-Leg High Box Squat Single-Leg High Box Squat

Superset
2

Physioball Hip Bridge

3 sets of 10 reps, 2-3-2
Physioball Hip Bridge Physioball Hip Bridge

Kettlebell Overhead Double-Leg Split Stance

3 sets of 6 reps each, 2-1-2, 1 minute rest
One-Arm Kettlebell Split Jerk One-Arm Kettlebell Split Jerk

PHASE TWO Week 4

Day 1: Upper Endurance
1

Assisted Bench

3 sets to failure, X-X-X
Reverse Band Bench Press Reverse Band Bench Press

Superset
2

Sled Row

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

Sled Overhead Triceps

3 sets of 40-yard dash, X-X-X, 1 minute rest
Sled Overhead Triceps Extension Sled Overhead Triceps Extension

Superset
3

Sled Reverse Flye

2 sets of 30-yard dash, X-X-X
Sled Reverse Flye Sled Reverse Flye

Sled Horizontal Press

2 sets of 30-yard dash, X-X-X, 1 minute rest
Sled Push Sled Push
Day 2: Lower Dynamic Power
Superset
1

Speed Band Deadlift

6 sets of 2 reps, X-X-X
Deadlift with Bands Deadlift with Bands

Box Jump

6 sets of 1 rep, X-X-X, 45 seconds rest
Box Jump (Multiple Response) Box Jump (Multiple Response)

Superset
2

Clean Pull - Below Knees

3 sets of 2 reps, X-X-X
Clean Pull Clean Pull

Reverse Hyperextension - Recovery

3 sets of 12 reps, 2-1-X, 1 1/2 minute rest
Reverse Hyperextension Reverse Hyperextension

Superset
3

Platform Hamstring Slides

2 sets of 15 reps each, X-X-X
Platform Hamstring Slides Platform Hamstring Slides

Box Broad Jump

2 sets of 2 reps, X-X-X, 1 minute rest
Lateral Box Jump Lateral Box Jump
Day 3: Upper Max Effort
1

Board Press

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

Superset
2

Row Iso (10-1)

3 sets of 20 reps, varied
Leverage Iso Row Leverage Iso Row

JM Press With Bands

3 sets of 10 reps, 1-0-X, 1 minute rest
JM Press With Bands JM Press With Bands

Superset
3

Single-Arm Hyperextension Row

3 sets of 8 reps each, X-X-X
Single-Arm Hyperextension Row Single-Arm Hyperextension Row

Body Triceps Press - Chains

3 sets of 10 reps, X-X-X
Body Tricep Press Body Tricep Press
Day 4: Lower Single-Leg Max Effort
1

Split Squat

4 sets of 3 reps each, 1-0-1, 3 minute rest
One Leg Barbell Squat One Leg Barbell Squat

Superset
2

Kettlebell Swings

3 sets of 10 reps, X-X-X
One-Arm Kettlebell Swings One-Arm Kettlebell Swings

Glute Ham Raise - Bands

3 sets of 5 reps, 1-0-1, 1 minute rest
Glute Ham Raise Glute Ham Raise

3

Stiff-Legged Dumbbell Deadlift

2 sets of 5 reps each, 2-1-2, 1 1/2 minute rest
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

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
1

Floor Press with Chains

4 sets of 5 reps, 1-0-1, 3 minute rest
Floor Press with Chains Floor Press with Chains

2

Row Iso (6-1)

4 sets of 12 reps, varied
Leverage Iso Row Leverage Iso Row

3

JM Press With Bands

4 sets of 10 reps, 1-X-X, 1 minute rest
JM Press With Bands JM Press With Bands

4

Dumbbell Incline Row

3 sets of 10 reps, 2-1-1
Dumbbell Incline Row Dumbbell Incline Row

5

Speed Band Overhead Triceps

3 sets to failure, X-X-X, 1 minute rest
Speed Band Overhead Triceps Speed Band Overhead Triceps
Day 2: Lower Dynamic
1

Speed Box Squat

12 sets of 2 reps, X-1-X, 45 seconds
Box Squat Box Squat

2

Dumbbell Seated Box Jump

12 sets of 1 rep, X-X-X
Dumbbell Seated Box Jump Dumbbell Seated Box Jump

3

Reverse Hyperextension

4 sets of 8 reps, 2-1-X
Reverse Hyperextension Reverse Hyperextension

4

Glute Ham Raise

3 sets of 5 reps, 2-0-1, 2 minutes
Glute Ham Raise Glute Ham Raise

5

Prone Manual Hamstring

3 sets of 8E, 2-1-2, 1 1/2 minute rest
Prone Manual Hamstring Prone Manual Hamstring
Day 3: Upper Dynamic/Endurance
1

Speed Bench

5 sets of 3 reps, 5 sets of 3 reps; X-1-X, X-X-X; 45 seconds
Bench Press with Chains Bench Press with Chains

Superset
2

Reverse Band Flye

3 sets of 15 reps, 3-1-1
Back Flyes - With Bands Back Flyes - With Bands

Wide-Grip Dumbbell Bench Press

3 sets to failure, 60 seconds
Dumbbell Bench Press Dumbbell Bench Press

Superset
3

Sled Row

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

Sled Overhead Triceps

3 sets of 40-yard dash, X-X-X, 1 minute
Sled Overhead Triceps Extension Sled Overhead Triceps Extension
Day 4: Lower Strength
1

Split Squats

4 sets of 5E, 1-0-1, 3 minutes
Split Squats Split Squats

2

Clean Pull - MT

4 sets of 3 reps, X-X-X
Clean Pull - MT Clean Pull - MT

3

Pull Through

4 sets of 8 reps, 2-1-X
Pull Through Pull Through

4

Stiff-Legged Dumbbell Deadlift

3 sets of 8E, 1-0-1, 60 seconds
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

5

Seated Band Hamstring Curl

3 sets of 20 reps, 2-1-2, 1 1/2 minutes
Seated Band Hamstring Curl Seated Band Hamstring Curl

Overview | 40-Yard Dash | 3 Cone Drill | Vertical Jump | 225 Bench Press | Shuttle Run | Broad Jump | Your Gameplan | Athletic Meal Plans | Supplements For Performance