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Wednesday, January 23, 2013

The NFL Combine Workout Week 4 Day 3

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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" Lets get a handle on the goals and objectives of what we want to accomplish for this 12 week training cycle:
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!
Get jacked and ready as a team. Forward this email to your team mates and work together on a championship run!
Be sure to stay hydrated before, during, and after your workouts.
 This program can be applicable for conditioning for any sport. This is a 5 day a week program you will receive workouts every Monday-Friday.
As you know; in today's sports environment, you have to be as fast and as agile as possible to compete at almost any level. Speed, agility, quickness, and endurance programs can compliment and complete your preparation for the upcoming season. You can purchase an easy to follow (very little equipment needed) 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 complete Strength and Conditioning and nutrition 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 4 - Day 3 (Wednesday) of US Sports Strength & Conditioning NFL Combine Workout's ProgramWeek Difficulty:Very Hard
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Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Power Clean
5 reps @ 150 lbs,4 reps @ 180 lbs,
3 reps @ 210 lbs,1 reps @ 240 lbs,
1 reps @ 270 lbs,4 reps @ 255 lbs,
2 reps @ 255 lbs,3 reps @ 240 lbs 
Reverse Hypers
8 reps @ 60 lbs,8 reps @ 60 lbs,
8 reps @ 60 lbs  
Close Grip Pull Ups
9 reps,9 reps,
7 reps  
Barbell Wide Grip Bent Over Row
8 reps @ 205 lbs,8 reps @ 205 lbs,
8 reps @ 205 lbs  
Keiser Hip Extension
20 reps @ 70 lbs,12 reps @ 85 lbs,
15 reps @ 75 lbs  
Keiser Hip Flexion
20 reps @ 45 lbs,12 reps @ 50 lbs,
15 reps @ 45 lbs  
Standing Toe Press
8 reps @ 265 lbs,8 reps @ 265 lbs 
Seated Toe Press
20 reps @ 95 lbs,12 reps @ 115 lbs,
15 reps @ 105 lbs  
Barbell Standing Forearm Flexion
10 reps @ 75 lbs,10 reps @ 75 lbs,
10 reps @ 75 lbs,8 reps @ 75 lbs 
Med Ball Twists
15 reps,15 reps,
12 reps  
Bent Leg Knee Ups from Bench
26 reps,26 reps 
Cross Crunches
29 reps,29 reps,
23 reps  

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

Your workout program is ready! Choose your program goal below and get your customized workout, nutrition, and lifestyle plan in a matter of minutes all for just 66 cents per day!
Step 1: choose (click on) your program goal:
General Fitness Workouts
General Fitness Programs are designed for overall health and the achievement of a leaner, stronger bo...
Strength and Power Workouts
The Strength and Power Programs were designed to maximize the body's ability to generate strength. T...
Get Lean Workouts
The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater ...
Sports Specific Workouts
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Home Based Workouts
The Home Workout Programs are great for those who wish to train in the privacy of their own home with...
Youth Strength Training
Youth Strength Training Programs are designed for overall health and the achievement of a leaner, str...
Custom Favorites!
These Custom Programs have been developed in response to special needs and requests. Some of the pr...
Women's Fitness
The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by u...
Body Building
The Body Building Programs were developed with the concepts and knowledge of cutting edge training pr...
Armed Forces PFT Programs
These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running progr...
Track and Field
The Track and Field Programs will work the body to increase strength and power. These key elements a...
Custom General Fitness Programs
There are a wide variety of Custom Programs within this section There are Upper Body Only Programs, ...
Metabolism Booster Workouts
The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during ...
Cardiovascular Workouts
These are "Cardio Only" Programs for those who want to focus exclusively on aerobic fitness. Just pe...
Back To The Basics Series
The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major...
*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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