The following 6 week training program is to prepare an athlete for the NFL combine.

The following program includes a full body workout in order to develop overall strength and explosiveness that is necessary to compete in American Football. Week 1 (phase 1) :Day 1: Upper Body (Strength)Floor Press4 sets, 4-6 reps, 1 min restCable Row4 sets, 12 reps, 30-45 sec restJM Press4 sets, 8-10 reps, 1 min restDumbbell Incline Row3 sets, 8-10 reps, 1 min restOverhead Cable Triceps Press3 sets, reps to failure, 1 min restDay 2:Lower Body (Dynamic)Box Squats12 sets, 4 reps, 45 sec restDumbbell Seated Box Jumps12 sets, 2 reps, 45 sec restReverse Hyperextension 4 sets, 6-8 reps, 30-45 sec restGlute Ham Raise3 sets, 5 reps, 1 min restProne Manuel Hamstring3 sets, 8 reps, 1-2 min restDay 3:Upper Body (Dynamic)Speed Bench Press5 sets, 4 reps, 45 sec restReverse Band Fly’s3 sets, 15 reps, 30-45 sec restWide Grip Dumbbell Bench Press3 sets, reps to failure, 60 sec restSled Row3 sets, 40-yard dash, 60 sec restSled Overhead Triceps3 sets, 40-yard dash, 60 sec restDay 4:Lower Body (Strength)Split Squats4 sets, 6 reps, 60-90 sec restClean Pull4 sets, 3 reps, 60 sec restPull Through4 sets, 8 reps, 60 sec restStiff Legged Dumbbell Deadlift3 sets, 8 reps, 60 sec restSeated Hamstring Curl3 sets, 20 reps, 60-90 sec rest Week 2 (phase 1):Day 1:Upper Body (Strength)Floor Press4 sets, 4 reps, 60 sec restBent Over Row4 sets, 6 reps, 60 sec restWide Grip Dumbbell Bench Press3 sets, reps to failure, 60 sec restPull Ups3 sets, 10 reps, 60 sec restJM Press3 sets, 10 reps, 60 sec restDay 2:Lower Body (Recovery)Leg Extension (single leg)4 sets, 8-10 reps (each), 45 sec restHigh Box Squat (single leg)4 sets, 8 reps, 60 sec restMedicine Ball Hip Bridge3 sets, 10 reps, 45 sec restProne Manual Hamstring3 sets, 8 reps (each), 60 sec restN/ADay 3:Upper Body (Dynamic)Speed Bench Press5 sets, 4 reps, 45 sec rest Sled Row3 sets, 40-yard dash, 60 sec restSled Overhead Triceps3 sets, 40-yard dash, 60 sec restSled Overhead Backwards Walk3 sets, 40-yard dash, 60 sec restReverse Band Fly’s3 sets, 15 reps, 45 sec restDay 4:Lower Body (Dynamic)Dumbbell Seated Box Jump10 sets, 2 rep, 30 sec restSpeed Box Squat10 sets, 3 reps, 30 sec restReverse Hyperextensions4 sets, 10 reps, 45 sec restGlute Hamstring Raises3 sets, 6 reps, 45 sec restProne Manual Hamstring3 sets, 10 reps (each), 45 sec rest Week 3 (phase 1): Day 1:Upper Body (Endurance and Recovery)Barbell Bench Press (230 rep test)3 sets, reps to failure, 120 sec rest One Arm Dumbbell Row3 sets, 8 reps (each), 60 sec restBand Skull Crushers3 sets, reps to failure, 60 sec restDumbbell Shoulder (rear, front, side)3 sets, 8 reps (each), 60 sec restN/A Day 2:Lower Body (Single Leg Max Effort) Split Squat4 sets, 6 reps, 120 sec restPull Through4 sets, 8 reps, 60 sec restGlute Hamstring Raise3 sets, 5 reps, 60 sec restStiff Leg Dumbbell Deadlift3 sets, 6 reps, 90 sec restN/A Day 3:Upper Body (Max Effort) Board Press5 sets, reps (3, 2, 1, 1, 1), 60 sec restCable Row4 sets, 16 reps, 60 sec rest JM Press4 sets, 8 reps, 60 sec restDumbbell Incline Row 3 sets, 10 reps, 60 sec rest Speed Band Push Downs3 sets, reps to failure, 60 sec rest Day 4:Lower Body (Dynamic)Back Squat5 sets, 2 reps, 60 sec restClean Pull4 sets, 3 reps, 60 sec restBox Jump (max height)4 sets, 2 reps, 60 sec restReverse Hyperextensions3 sets, 12 reps, 90 sec restPlatform Hamstring Slides3 sets, 15 reps (each), 90 sec rest  Week 1 (phase 2):Day 1:Upper Body (Strength)Board Press4 sets, 5 reps, 3 min restCable Row4 sets, 12 reps, vary rest as neededJM Press (Bands)4 sets, 10 reps, 1 min restSingle Arm Hyperextension Row3 sets, 10 reps, 60 sec restSpeed Band Overhead Triceps3 sets, reps to failure, 60 sec restDay 2:Lower Body (Max Effort)Dead Lift (Double Band)4 set, reps 3, 2, 1, 1, 60 sec restBox Broad Jump4 sets, 2 reps, 3 min restReverse Hyperextensions4 sets, 8 reps, 60 sec restProne Manual Hamstring3 sets, 8 reps (each), 120 sec restHamstring Slides3 sets, 15 reps (each), 60 sec restDay 3:Upper Body (Dynamic)Speed Bench5 sets, 3 reps, 45 sec restOverhand Grip Pull-ups4 sets, reps to failure, 45 sec restJM Press (Bands)3 sets, 10 reps, 60 sec restSingle-Arm Sled Row3 sets, 20-yard dash, 60 sec restSled Overhead Triceps Extension3 Sets, 40-yard dash, 60 sec restDay 4:Lower Body (Recovery)Step Ups3 sets, 6 reps (each), 60 sec restSingle Leg Extensions3 sets, 8 reps (each), 60 sec restMedicine Ball Hip Bridge3 sets,10 reps, 60 sec restStiff Legged Dumbbell Deadlift2 sets, 5 reps (each), 60 sec restN/A Week 2 (phase 2):Day 1:Upper Body (Volume Tempo)Bench10 sets, 8 reps, 60 sec restRow10 sets, 8 reps, 90 sec restDumbbell Incline Press3 sets, 8 reps, 60 sec restDumbbell Incline Row3 sets, 8 reps, 60 sec restBody Triceps Press3 sets, 10 reps, 60 sec restSpeed Band Push Down3 sets, reps to failure, 60 sec restDay 2:Lower Body (Dynamic Power)Speed Box Squat10 sets, 2 reps, 30 sec restClean Pull (MT)10 sets, 1 rep, 45 sec restPull Through4 sets, 8 reps, 45 sec restDumbbell Seated Box Jumps3 sets, 6 reps, 90 sec restPlatform Hamstring Slides3 sets, 15 reps (each), 60 sec restBroad Box Jumps3 sets, 2 reps, 60 sec restDay 3:Upper Body (Recovery)Dumbbell Bench Press4 sets, 5 reps, 120 sec restOne Arm Dumbbell Row3 sets, 8 reps, 60 sec restDumbbell Curl3 sets, 8 reps, 60 sec restDumbbell Simmons Press3 sets, 8 reps, 60 sec restN/AN/ADay 4:Lower Body (Volume Tempo)Belt Squat4 sets, 10 reps, 60 sec restSingle-Leg Leg Extension3 sets, 8 reps (each), 60 sec restReverse Hyperextension4 sets, 10 reps, 60 sec restGlute Hamstring raise3 sets, 6 reps, 60 sec rest4-Way Hip3 sets, 6 reps (each), 90 sec restN/A Week 3 (phase 2):Day 1:Upper Body (Max Effort)Bench5 sets, reps 3, 2, 1, 1, 1, 180 sec restRow4 sets, 5 reps, 60 sec restJM Press (bands)3 sets, 6 reps, 90 sec restSled Row3 sets, 40-yard dash, 60 sec restSled Overhead Triceps Extension3 sets, 40-yard dash, 60 sec restN/ADay 2:Lower Body (Dynamic)Speed Box Squat8 sets, 2 reps, 45 sec restBox Jump8 sets, 1 rep, 45 sec restReverse Hyperextension4 sets, 8 reps, 120 sec restClean Pull3 sets, 3 reps, 120 sec restDumbbell Single-Leg Squat Touchdown3 sets, 6 reps, 60 sec restN/A Day 3:Upper Body (Dynamic)Speed Bench4 sets, 3 reps, 45 sec restCable Row3 sets, 16 reps, 45 sec restSpeed Band Overhead Triceps (forward/reverse)3 sets, reps to failure, 60 sec restSingle-Arm Hyperextension Row3 sets, 8 reps, 60 sec restBody Triceps Press (chains)3 sets, 10 reps, 45 sec restSpeed Band Skull Crusher (double/single)3 sets, reps to failure, 60 sec restDay 4:Lower Body (Recovery)Single-Leg Extension3 sets, 8 reps (each), 120 sec restSingle-Leg High Box Squat (band assist)3 sets, 8 reps (each), 60 sec restMedicine Ball Hip Bridge3 sets, 10 reps, 120 sec restKettlebell Overhead Double-Leg Split Stance3 sets, 6 reps (each), 60 sec restN/AN/A All of the above information was found, chosen and pieced together from the following sources due to its relevance and accuracy on the topic at hand.Source:http://www.bodybuilding.com/fun/nfl-combine-trainer-8-week-program.html

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