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NFL Combine Trainer: 8-Week Program

Contributing Writer
August 11, 2017 • 9 min read

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.

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OVERVIEW | GAMEPLAN | MEAL PLAN | PERFORMANCE SUPPLEMENTS | DRILLS

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

2 ROW ISO (6-1)

4 sets of 12 reps, varied
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3 JM PRESS
4 sets of 10 reps, 1-X-X, 1 minute rest

4 DUMBBELL INCLINE ROW

3 sets of 10 reps, 2-1-1

5 SPEED BAND OVERHEAD TRICEPS

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

DAY 2: LOWER DYNAMIC

1 SPEED BOX SQUAT

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

2 DUMBBELL SEATED BOX JUMP

12 sets of 1 rep, X-X-X

3 REVERSE HYPEREXTENSION
4 sets of 8 reps, 2-1-X

4 GLUTE HAM RAISE

3 sets of 5 reps, 2-0-1, 2 minutes
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5 PRONE MANUAL HAMSTRING

3 sets of 8E, 2-1-2, 1 1/2 minute rest

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

SUPERSET

2 REVERSE BAND FLYE

3 sets of 15 reps, 3-1-1

WIDE-GRIP DUMBBELL BENCH PRESS

3 sets to failure, 60 seconds

SUPERSET

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

SLED OVERHEAD TRICEPS

3 sets of 40-yard dash, X-X-X, 1 minute
 DAY 4: LOWER STRENGTH
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1 SPLIT SQUATS
4 sets of 5E, 1-0-1, 3 minutes

2 CLEAN PULL - MT
4 sets of 3 reps, X-X-X

3 PULL THROUGH
4 sets of 8 reps, 2-1-X

4 STIFF-LEGGED DUMBBELL DEADLIFT

3 sets of 8E, 1-0-1, 60 seconds

5 SEATED BAND HAMSTRING CURL

3 sets of 20 reps, 2-1-2, 1 1/2 minutes

PHASE ONE WEEK 2

DAY 1: UPPER MAXIMUM STRENGTH

1 FLOOR PRESS - DOUBLE CHAINS

4 sets of 3 reps, X-X-X

SUPERSET

2 BENT OVER TWO-DUMBBELL ROW

4 sets of 6 reps, 2-1-1
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WIDE-GRIP DUMBBELL BENCH PRESS

3 sets to failure, 60 seconds

SUPERSET

3 PULLUPS - BAND ASSISTED

3 sets of 10 reps

JM PRESS WITH BANDS

3 sets of 10 reps

DAY 2: LOWER BODY RECOVERY

1 SINGLE-LEG LEG EXTENSION

4 sets of 8 reps each, 2-3-2

2 SINGLE-LEG HIGH BOX SQUAT

4 sets of 8E, 2-0-2, 60 seconds

3 PHYSIOBALL HIP BRIDGE

3 sets of 10 reps, 2-3-2

4 PRONE MANUAL HAMSTRING

3 sets of 8E, 2-1-2, 1 minute rest
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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

2 SLED ROW
3 sets of 40-yard dash, X-X-X

3 SLED OVERHEAD TRICEPS EXTENSION

3 sets of 40-yard dash, X-X-X, 1 minute

4 SLED REVERSE FLYE

3 sets of 30-yard dash, X-X-X

5 SLED OVERHEAD BACKWARD WALK

3 sets of 30-yard dash, 60 seconds

DAY 4: LOWER DYNAMIC

1 SPEED BOX SQUAT

10 sets of 2 reps, X-1-X, 45 seconds
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2 DUMBBELL SEATED BOX JUMP

10 sets of 1 rep, X-X-X

3 REVERSE HYPEREXTENSION
4 sets of 10 reps, 2-1-X

4 GLUTE HAM RAISE

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

5 PRONE MANUAL HAMSTRING

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

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

2 ONE-ARM DUMBBELL ROW

3 sets of 8E, 2-1-1
 3 BAND SKULL CRUSHER
3Store
sets to failure, 1-0-1, 60 seconds Sales Top 50 Share

4 DUMBBELL SHOULDER (REAR, FRONT, SIDE)

3 sets of 8EE, 2-1-1, 60 seconds

Side Lateral Not Pictured.

DAY 2: LOWER SINGLE-LEG MAX EFFORT DAY

1 SPLIT SQUATS
4 sets of 5E, 1-0-1, 3 minutes

2 PULL THROUGH
4 sets of 8 reps, 2-1-X

3 GLUTE HAM RAISE

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

4 STIFF-LEGGED DUMBBELL DEADLIFT

3 sets of 5E, 2-1-2, 90 seconds

DAY 3: UPPER MAX EFFORT

1 BOARD PRESS
5 sets of 3, 2, 1, 1, 1 reps; 1-0-1, 3 minutes
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2 ROW ISO (6-1)

4 sets of 16 reps, varied

3 JM PRESS WITH BANDS

4 sets of 8 reps

4 DUMBBELL INCLINE ROW

3 sets of 10 reps, 2-1-1

5 SPEED BAND PUSHDOWN

3 sets to failure, X-X-X, 60 seconds

DAY 4: LOWER DYNAMIC

1 BACK SQUAT
5 sets of 2 reps, X-1-X

2 CLEAN PULL - BK
4 sets of 3 reps, X-X-X

3 BOX JUMP - MAX HEIGHT

4 sets of 2 reps, 2-1-X, 2 minutes
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4 REVERSE HYPEREXTENSION
3 sets of 12 reps, 1-1-X

5 PLATFORM HAMSTRING SLIDES

3 sets of 15E, 2-1-2, 90 seconds

PHASE TWO WEEK 1

DAY 1: UPPER STRENGTH

1 BOARD PRESS - CHAINS

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

SUPERSET

2 ROW ISO (6-1)

4 sets of 12 reps, varied

3 JM PRESS WITH BANDS

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

SUPERSET

3 SINGLE-ARM HYPEREXTENSION ROW

3 sets of 10 reps, 2-1-1
 SPEED BAND OVERHEAD TRICEPS
3Store
sets to failure, X-X-X, 1 minute rest Sales Top 50 Share

DAY 2: LOWER MAX EFFORT

SUPERSET

1 DEADLIFT - DOUBLE BAND

4 sets of 3, 2, 1, 1 reps, X-X-X

BOX BROAD JUMP

4 sets of 2 reps, X-X-X, 3 minutes rest

SUPERSET

2 REVERSE HYPEREXTENSION
4 sets of 8 reps, 2-1-X

PRONE MANUAL HAMSTRING

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

3 PLATFORM HAMSTRING SLIDES

3 sets of 15 reps each, X-X-X, 1 minute rest

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
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SUPERSET

2 OVERHAND GRIP PULL-UPS - BAND ASSISTED

4 sets to failure, 2-1-1

JM PRESS WITH BANDS

3 sets of 10 reps, X-X-X, 1 minutes rest

SUPERSET

3 SINGLE-ARM SLED ROW

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

SLED OVERHEAD TRICEPS EXTENSION

3 sets of 40-yard dash, X-X-X, 1 minute rest

DAY 4: LOWER RECOVERY

SUPERSET

1 BARBELL STEP UPS

3 sets of 6 each, 1-0-X

SINGLE-LEG LEG EXTENSION

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

SUPERSET

2 PHYSIOBALL HIP BRIDGE

3 sets of 10 reps, 2-3-2
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STIFF-LEGGED DUMBBELL DEADLIFT

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

PHASE TWO WEEK 2

DAY 1: UPPER VOLUME TEMPO

SUPERSET

1 BENCH PRESS
10 sets of 8 reps, 4-0-X

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

SUPERSET

2 INCLINE DUMBBELL PRESS

3 sets of 8 reps, 4-0-X

DUMBBELL INCLINE ROW

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

SUPERSET

3 BODY TRICEPS PRESS - CHAINS

3 sets of 10 reps, 1-1-X
 SPEED BAND PUSHDOWN
3Store
sets to failure, X-X-X, 1 minute rest Sales Top 50 Share

DAY 2: LOWER DYNAMIC POWER

SUPERSET

1 SPEED BOX SQUAT

10 sets of 2 reps, X-1-X

CLEAN PULL - MT
10 sets of 1 rep, X-X-X, 45 seconds rest

SUPERSET

2 PULL THROUGH
4 sets of 8 reps, 2-1-X

DUMBBELL SEATED BOX JUMP

3 sets of 6 reps each, 1-0-1, 2 minute rest

SUPERSET

3 PLATFORM HAMSTRING SLIDES

3 sets of 15 reps each, X-X-X

BOX BROAD JUMP

3 sets of 2 reps, X-X-X, 1 minute rest
DAY 3: UPPER RECOVERY
Store Sales Top 50 Share

1 DUMBBELL BENCH PRESS

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

2 ONE-ARM DUMBBELL ROW

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

SUPERSET

3 DUMBBELL BICEP CURL

3 sets of 8 reps, 2-1-1

DUMBBELL SIMMONS PRESS

3 sets of 8 reps, 2-1-1, 1 minute rest

DAY 4: LOWER VOLUME TEMPO

SUPERSET

1 BELT SQUAT
4 sets of 10 reps, 3-1-1

SINGLE-LEG LEG EXTENSION

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

SUPERSET

2 REVERSE HYPEREXTENSION
4 sets of 10 reps, 3-1-1
 GLUTE HAM RAISE
3Store
sets of 6 reps, 3-1-1, 1 minute rest Sales Top 50 Share

3 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

1 BARBELL BENCH PRESS - MEDIUM GRIP

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

SUPERSET

2 BENT OVER ROW

4 sets of 5 reps, 2-1-1

JM PRESS WITH BANDS

3 sets of 6 reps, 1-0-X, 1 1/2 minute rest

SUPERSET

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

SLED OVERHEAD TRICEPS EXTENSION

3 sets of 40-yard dash, X-X-X, 1 minute rest
 Store Sales Top 50 Share

DAY 2: LOWER DYNAMIC

SUPERSET

1 SPEED BOX SQUAT

8 sets of 2 reps, X-1-X

BOX JUMP
8 sets of 1 rep, X-X-X, 45 seconds rest

SUPERSET

2 REVERSE HYPEREXTENSION
4 sets of 8 reps, 2-1-X

CLEAN PULL
3 sets of 3 reps, X-X-X, 2 minute rest

Alternate Option: Power Clean

3 DUMBBELL SINGLE-LEGGED SQUAT TOUCHDOWN

3 sets of 6 reps each, 2-0-1

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

SUPERSET

2 ROW ISO (8-1)

3 sets of 16 reps, varied
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SPEED BAND OVERHEAD TRICEPS - FORWARD/REVERSE

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

SUPERSET

3 SINGLE-ARM HYPEREXTENSION ROW

3 sets of 8 reps each, X-X-X

BODY TRICEPS PRESS - CHAINS

3 sets of 10 reps, X-X-X

4 SPEED BAND SKULL CRUSHER - DOUBLE/SINGLE

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

DAY 4: LOWER RECOVERY

SUPERSET

1 SINGLE-LEG LEG EXTENSION

3 sets of 8 reps each, 2-3-2

SINGLE-LEG HIGH BOX SQUAT - BAND ASSIST

3 sets of 8 reps each, 2-0-2, 1 minute rest

SUPERSET

2 PHYSIOBALL HIP BRIDGE

3 sets of 10 reps, 2-3-2
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KETTLEBELL OVERHEAD DOUBLE-LEG SPLIT STANCE

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

PHASE TWO WEEK 4

DAY 1: UPPER ENDURANCE

1 ASSISTED BENCH
3 sets to failure, X-X-X

SUPERSET

2 SLED ROW
3 sets of 40-yard dash, X-X-X

SLED OVERHEAD TRICEPS

3 sets of 40-yard dash, X-X-X, 1 minute rest

SUPERSET

3 SLED REVERSE FLYE

2 sets of 30-yard dash, X-X-X

SLED HORIZONTAL PRESS

2 sets of 30-yard dash, X-X-X, 1 minute rest

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 Store Sales Top 50 Share

DAY 2: LOWER DYNAMIC POWER

SUPERSET

1 SPEED BAND DEADLIFT

6 sets of 2 reps, X-X-X

BOX JUMP
6 sets of 1 rep, X-X-X, 45 seconds rest

SUPERSET

2 CLEAN PULL - BELOW KNEES

3 sets of 2 reps, X-X-X

REVERSE HYPEREXTENSION - RECOVERY

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

SUPERSET

3 PLATFORM HAMSTRING SLIDES

2 sets of 15 reps each, X-X-X

BOX BROAD JUMP

2 sets of 2 reps, X-X-X, 1 minute rest

DAY 3: UPPER MAX EFFORT

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