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Tuesday, January 1, 2013

The NFL Combine Workout Week 1 Day 1

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Welcome to the US Sports Online NFL Combine Workout! If this is your first time using the US Sports Online NFL Combine Workout, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" As this is the first workout, for our newcomers, lets get a handle on the goals and objectives of what we want to accomplish over the next 12 weeks and beyond:
The NFL Combine Workout
This is it! Here is the 12-Week (NFL Combine) Off-Season Football Strength and Power Programs! The off-season is the best time of the year for making great improvements. It is the time to develop your strength, power, quickness and conditioning. Those of you who have played football know what needs to be done to get yourself into the kind of shape it takes to be a dominant player. And, if you are new to a football program, just follow the workouts and see great results!
Strength and power are two of the most important physical qualities that a football player can have. These Off-Season Football Programs are specifically designed to improve these qualities. There will be an evolution in these programs from a base strength phase through to a peak power phase. Remember to keep a positive attitude and work hard!
Here it is Athletes! The 1st week of your FREE* online NFL Combine Workout
Be sure to stay hydrated before, during, and after your workouts.
 This program can applicable for conditioning for any sport. This is a 5 day a week program you will receive workouts every Tuesday-Saturday. Speed, agility, quickness, and endurance programs can compliment and complete your preparation for the upcoming season. You can purchase an easy to follow speed agility and quickness program from US Sports Strength and Conditioning for a one time payment of only $10 by clicking here
To get a Strength and Conditioning program designed especially for you  Click Here 
*The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.
Equipment needed:  Power Gym, Machines, 

Week 1 - Day 1 (Tuesday) of US Sports Strength & Conditioning NFL Combine Workout's ProgramWeek Difficulty:Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Theraband Internal\External Warmup Rotation (AD)
12 reps,8 reps,
8 reps  
Bench Press
10 reps @ 225 lbs,5 reps @ 270 lbs,
3 reps @ 315 lbs,2 reps @ 360 lbs,
8 reps @ 315 lbs,10 reps @ 295 lbs,
8 reps @ 270 lbs  
Incline Bench Press (45 Degree)
12 reps @ 190 lbs,8 reps @ 225 lbs,
8 reps @ 205 lbs  
Dumbbell Fly Stretch
60 seconds 
Dumbbell Lateral Raise
10 reps @ 41 lbs,10 reps @ 41 lbs 
Dumbbell Rear Lateral Raise
10 reps @ 32 lbs,10 reps @ 32 lbs 
Dumbbell Seated External Rotation
10 reps @ 26 lbs,10 reps @ 26 lbs 
Cable Triceps Pushdown
10 reps @ 170 lbs,10 reps @ 170 lbs 
Cable One Arm Triceps Pushdown
10 reps @ 65 lbs,10 reps @ 65 lbs 
Barbell Standing Forearm Flexion
10 reps @ 75 lbs,10 reps @ 75 lbs 
Hanging Bent Knee Leg Raises
17 reps,17 reps 
Med Ball Side Throw (standing)
12 reps,8 reps,
8 reps  

Be sure to cool down and stretch after each workout.                                                                 
                              Great Job! See You Tomorrow!                

To get your very own customized Strength and Conditioning, nutrition, and lifestyle program, Click Here
*Please consult a physician before engaging in any exercise program. It is highly recommended to have a good foundation of previous weight lifting experience before engagning in the NFL Combine Workout. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Strength and Conditioning  Online or in-person Workouts.

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