To start off, I’m not a small guy. I weight between 208-215lbs and I’m 5’11 1/2. I am trying to prepare for a NFL Combine at Georgia Tech, in the beginning of June. My problem is the position I’m going out for (OLB) average weight is 220-240lbs. I figure I need to put on a solid 15 lbs because I fluctuate (due to running).
I also need tips in developing more endurance, strength, and explosiveness on my bench press (since the combine likes to see how many times you can bench 225 lbs). I start out explosive on the first 8, but then I die down. I would like to be more explosive all around. Can anyone give me tips or instructions on my request?
PS. If anyone has good info on improving your 40, please fill me in!!!
I am obviously far smaller and less expiereienced that you but I’ll put in my .02 anyways.
The 40 is a very technical test. You need good sprinting form, strong hamstrings, and explosiveness. I went from a 5.3 starting to about a 4.7 by doing working on these principles. First of all, if you don’t already have superb form i would consider working on things such as high knee/short cycle sprinting techniques, as well as making sure your general body positioning is fluent. Building a strong back side is very important as well as that is, for the most part, what drives the body through a sprint. Do excercises that build these parts such as glute-ham raises. You obviously know to do Oly lifts so I’m sure that’s taken care of but none the less they are very good at helping to improve speed. Most people on my team(high school) do all kinds of lifts but never do any mobility or do any sort of stretching. I know that my hips are very tight and lag when I run so I work on them and I’ve noticed a huge improvement.
As far as a program goes, I’d say WS4SB 2, or 1 depending upon wether you want to work on gains first, then speed(WS4SB) or both at the same time(WS4SB 2).
Like I said, I’m 170 so you’re obviously way beyond this but I figured it couldn’t hurt.
I agree on the west side for skinny bastards. It should fit the bill great with th two upper days one heavy lower and allowing for skills work sprinting odd lift etc get crazy strong big and conditioned.
Id suggest strongman type stuff for some of that out of gym day stuff it will transfer real well and add strength conditioning etc.
couple that training with a good diet to fit your goals and supplementation work your ass off at all of them, rest recover grow and progress
Buy Joe DeFranco’s “Mastering the Football Combine Tests” DVD. It’s only $40, and if it helps you at all get a spot on an NFL roster it’s certainly worth the investment.
You have 3 months to prepare, which is slightly more than what most athletes have for the main combine in Indy. If you get your training and nutrition down, you can possibly go into testing weighing in the high 220s or low 230s while still being able to move. Best of luck, even if you make a practice squad it’s a huge accomplishment (with a nice salary too).
Read everything on that site, and maybe shoot him an email or something. I have been nothing but amazed at the success he has… if you’re truly serious about this, than you might want to consider taking a trip up here to Jersey to train with him.
I also agree with the Westside program, it will be the best for your needs. Good luck at the combine, everyone here at T-Nation wishes you well. After your strength gains and improved 40 time, you are gonna tear it up!!!
I must say that your upper body is quite impressive, looks like you have a good thing going for you. I want to look like you do, the chiseled, defined build. I have a long ways to go, but everything takes time. Nice work so far. Keep it up.
I have Defranco’s Combine video and like another poster said, it’s great. He has tips, techniques and training guidelines for all aspects of the NFL combine. He has a section on the 40 yard dash and how to improve your time, as well as the bench press test.
As far as getting bigger Westside for Skinny Bastards is great because it will hlp you get bigger and stronger. Also remember that eatng enough quality foods is essential to gaining muscle mass. There are tons of good nutrition articles on this site as well. Train hard, eat alot and good luck at the combine.
[quote]Rambo1238 wrote:
To start off, I’m not a small guy. I weight between 208-215lbs and I’m 5’11 1/2. I am trying to prepare for a NFL Combine at Georgia Tech, in the beginning of June. My problem is the position I’m going out for (OLB) average weight is 220-240lbs. I figure I need to put on a solid 15 lbs because I fluctuate (due to running).
I also need tips in developing more endurance, strength, and explosiveness on my bench press (since the combine likes to see how many times you can bench 225 lbs). I start out explosive on the first 8, but then I die down. I would like to be more explosive all around. Can anyone give me tips or instructions on my request?
PS. If anyone has good info on improving your 40, please fill me in!!!
[/quote]
You’re on the verge of making a shit load of money, and I think it would be a wise investment to get a professional to help you do the best you can at the combine.
Your development and needs as an athlete are FAR beyond what we can offer you on an internet forum.
We do great offering advice to high schoolers and skinny-fat beginners, but guys like you are just way out of our league.
[quote]tGunslinger wrote:
Find a professional coach to help you.
You’re on the verge of making a shit load of money, and I think it would be a wise investment to get a professional to help you do the best you can at the combine.
Your development and needs as an athlete are FAR beyond what we can offer you on an internet forum.
We do great offering advice to high schoolers and skinny-fat beginners, but guys like you are just way out of our league.
Find a professional coach.[/quote]
I agree with that for the most part. You really should get in contact with Joe DeFranco or Martin Rooney. They are two of the best combine-prep guys around and you can reach them through elitefts.com.
[quote]BlakedaMan wrote:
The 40 is a very technical test. You need good sprinting form, strong hamstrings, and explosiveness. [/quote]
I’m going to disagree with you a bit here. While training your hamstrings is important, they probably won’t give you a much faster 40. Strengthening your glutes and your quads will help you the most here.
[quote]georgeb wrote:
BlakedaMan wrote:
The 40 is a very technical test. You need good sprinting form, strong hamstrings, and explosiveness.
I’m going to disagree with you a bit here. While training your hamstrings is important, they probably won’t give you a much faster 40. Strengthening your glutes and your quads will help you the most here.
[/quote]
I agree that glutes are very important however the hamstrings are the driving muscle of a sprint. Sure we use our quads to begin the movement but think about it, your PULLING backwards(hamstrings and glutes) more than you are pushing forwards(quads).
[quote]BlakedaMan wrote:
georgeb wrote:
BlakedaMan wrote:
The 40 is a very technical test. You need good sprinting form, strong hamstrings, and explosiveness.
I’m going to disagree with you a bit here. While training your hamstrings is important, they probably won’t give you a much faster 40. Strengthening your glutes and your quads will help you the most here.
I agree that glutes are very important however the hamstrings are the driving muscle of a sprint. Sure we use our quads to begin the movement but think about it, your PULLING backwards(hamstrings and glutes) more than you are pushing forwards(quads).[/quote]
The pulling motion is when you reach top speed, and the torso is more upright. During acceleration, you’re leaned forward, and your legs work in a piston-like pushing motion. The 40 is mostly about acceleration.
[quote]georgeb wrote:
BlakedaMan wrote:
georgeb wrote:
BlakedaMan wrote:
The 40 is a very technical test. You need good sprinting form, strong hamstrings, and explosiveness.
I’m going to disagree with you a bit here. While training your hamstrings is important, they probably won’t give you a much faster 40. Strengthening your glutes and your quads will help you the most here.
I agree that glutes are very important however the hamstrings are the driving muscle of a sprint. Sure we use our quads to begin the movement but think about it, your PULLING backwards(hamstrings and glutes) more than you are pushing forwards(quads).
The pulling motion is when you reach top speed, and the torso is more upright. During acceleration, you’re leaned forward, and your legs work in a piston-like pushing motion. The 40 is mostly about acceleration.[/quote]
that’s true but it only takes so long to accelerate and you definantly shouldn’t be accelerating during the entire 40. A good portion of the 40 IS upright and, seeing as how most serious athletes know to work on there quads, I think the backside should recieve attention since many people are imbalanced between quads and hams, including myself.
Thanks for all the helpful info. I will most definitly use them. About the bench press, How can I gain more endurance and strength? My max is good (370). I just burn out quick. The combine is all about how many times you can bench 225. Especially for my position.
How many reps can you do with 225 now? With a 370 max, I’d guess you should be able to do it nearly 20 times, which isn’t too far off considering you have 3 months to specifically train for the test. Any number in the high 20s should be good.
I’d suggest increasing your bench strength as much as possible until the combine nears, and then switch to high rep training. Chad Waterbury’s 8/30/04 column of “Branding Iron” has a sample routine (4th question).
