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Applicable Strength Training for Preparing a Collegiate Athlete for the NFL Combine and Pro Day
Jeff Higuera CSCS, C-PT, HFI
Preparing a collegiate athlete for the most important test in their life has many components of study and preparation. Although we may work with these athletes on form, mechanics, and tips that may give them advantages for greater success; a certain level of physicality or strength must be maintained or improved to help maximize their chances of success at the Combine or Pro Day.
An athlete may begin preparing as early as 10 weeks to only 2 weeks before his Pro Day or the Combine depending on many variables such as All-Star Games, Christmas, etc. In any amount of time that we have to prepare these athletes, we have a great responsibility to teach tactical approaches to the shuttle runs, vertical leap and 40 yard sprint. The physical strength that these athletes have attained should continue to be increased to further enhance their chance of greater performance.
The goals of strength training before the Combine or Pro Day should be as follows:
1. To address injuries and rehabilitation concerns following the competitive season 2. To strengthen areas susceptible to injury that may occur during training, Pro Day, or the Combine 3. To increase 225 rep max, increase power and speed strength 4. To help attain desired weight and body composition
Addressing injuries and rehabilitation concerns following the competitive season
Many athletes do not finish the season without bumps and bruises that come along with football. All athletes need to be questioned about their past injuries and be examined by a doctor to insure that no injuries will present a problem in preparing themselves for the test. Injuries must be the first factor addressed by immediately applying physical therapy to their training schedule until the rehab specialist releases them to participate 100% in the preparation program. Furthermore, past or present injuries must be monitored and progressively strengthened throughout the whole program. Lack of monitoring and progression may lead to decreased performance due to re-injury, muscle imbalance, or overcompensation.
“Combine” participants will be examined in an intense medical examination that will expose any injuries that the athlete has had. These results are released to all NFL teams. Injured athletes stock will drop drastically from this process alone. I have seen probable 3rd to 5th round picks go un-drafted because of an injury revealed in the medical examination.
Strengthen areas susceptible to injury that may occur during training, Pro Day, or the Combine
Teams want to see athletes perform, and athletes that are injured cannot perform to their greatest abilities. Pre-hab training is essential to a Combine or Pro Day preparation program, especially for athletes who have a longer shot of getting drafted in the later rounds. These athletes need to put on a stellar performance to enhance their likelihood of getting drafted or signed as a free agent. No athlete, not even probable top picks, want to be labeled as “injury prone.” An athlete with this label may as well kiss their chances good-bye in getting drafted in any round or even getting picked up as a free agent.
Injury prevention training should first begin with training for muscular balance. This can be accomplished through a variety of methods, with my favorite method being push/pull. Push/Pull stresses both agonist and antagonist muscles from both eccentric and concentric directions. (1) An example of this method of training would be to stress the pectorals by performing dumbbell bench press, followed by as one arm row to stress the rhomboids. Push/Pull in the same plane of movement will have the best effect on counter training agonist and antagonist muscle groups.
It is our job as strength and conditioning coaches to progress our athletes carefully decreasing thechance of injury by teaching proper mechanics, warm-up, and strengthening areas susceptible to injury such as:<
1. Quadriceps and Hamstrings: During training and sprinting at maximal effort, performing explosive actions with all out intensity, weak hamstrings and quadriceps may be exposed and often injured. Muscle imbalance may also be an issue in these muscles, (more often than not, the quadriceps having greater strength then the hamstrings) should be examined before training begins, and continuously strengthened throughout preparation training.
The hamstring muscle group (semimembranosis, semitendonosis, and biceps femoris) are critical musculature involved in locomotion and must be strengthened accordingly. The hamstrings are active in all three phases of sprinting. They are responsible for decelerating, eccentrically contracting, the forward leg movement in the swing phase (swing phase: where hip extension occurs, force being applied back towards the ground), stabilizing the knee and extending the hip during the support phase (support phase: at touchdown, when the braking takes place) and assisting the gastroc in extending the knee during the take-off phase (the lift of center of mass to highest trajectory). (4) It is necessary to train the hamstrings eccentrically due to the critical role of eccentric contractions of these high speed limb movements where generally this injury occurs (4). In some various studies the hamstrings, a 3:1 ratio of the quads to hams strength were found to correlate highly with an increased incidence of hamstring strains (4). Hamstring should be increase to 80% of the quad strength. A combination of concentric, isometric, and especially eccentric contraction training should be utilized in the training program (3). Excellent methods of training the hamstring complex are standing hamstring curls (free motion) focusing on decreasing lateral rotation of the hip, the “Triple Threat Combo” by Juan Carlos Santana (6), along with compound movements, squats, single leg squats, deadlifts, and power movements.
2. Hips (Adductors, Abductors, Hip Flexors): The hip complex is another area exposed to injury during explosive movements and change of direction. Hip flexors, especially rectus femoris, are often injured during high intensity training and sprinting. Rectus femoris can be trained fully by working in the sagital plane training the muscle in both hip flexion and knee extension. The hip adductors (adductor magnus, adductor longus, adductor brevis, pectenius, gracilis) and hip abductors (tensor facia latte, gluteus minimus, gluteus medius) should also be trained concentrically, eccentrically, and isometrically to decrease chance of groin injuries, decrease lateral rotation of the hip (poor running mechanics), and help increase stabilization of the pelvis while in locomotion. As in hamstring injuries, hip flexors and adductors are generally injured during attempting to slow down the moving object. The eccentric contraction is not strong enough to counteract the concentric contraction or the momentum of the moving limb. Excellent methods of training the hip complex are standing hip flexion with and without knee flexion (free motion equipment), forward, lateral, 45 degree, backward 45 degree, and crossover reaching lunges with medicine balls or dumbbells. These exercise incorporate deceleration and the eccentric contraction important in developing the functional strength of changing direction and ceasing movement.
3. Core Running, jumping, explosive take-offs, all movements start with the core. A weak midsection means weak transfer of energy, which translates into a lot of dispersed energy on the lumbar spine. Progressive intensity in plyometrics and speed training, along with strengthening rectus abdominus, transverse abdominus, internal and external obliques, and all the muscles of the low back (erector spinae muscles) will decrease the chances of low back pain, often a detrimental factor in performance. A variety of methods should be incorporated while training the core. Medicine balls, Stability Balls, Resistance Bands, and body weight stability core exercises should be used in developing functional strength in the core, producing efficiency of force transfer resulting in efficiency of movement.
Increase 225 rep max, increase power and speed strength
The 225 rep max tests absolute muscular endurance. This test uses an absolute load to evaluate muscular endurance under the assumption that muscular endurance is relative to muscular strength (5). When lifting with absolute loads defined as the equivalence between 1RM strength the reps completed with an absolute load are usually high. This would indicate that theoretically athletes with greater strength would perform more reps and have greater absolute muscular endurance. However, in one study shown (5), the correlation between the two decreased with athletes that could not perform more than 10 reps. Fortunately for measurement standards the overall averages for 225 rep max in the combine is approximately 19 plus, indicating higher equivalence levels between absolute muscular endurance and strength.
The 225 workouts are based upon initial evaluation. We begin by testing the athlete on the 225 and determining their repetition max. If a player scores over 10 repetitions they will perform the “Over 10” workout shown below. The “Over 10” workout develops strength and muscular endurance with a load beginning over 225 lbs (250lbs). The workout is done two times per week and the number of reps are recorded for each bench press attempt. The workout is done all the way up to the week before the combine or pro day, where a submaximal weight will be used in a 3 set of 10 recovery workout. The following is the over 10 repetition workout.<
250 pounds max number of times
25 push-ups
3:00 rest
250 pounds max number of times
25 push-ups
3:00 rest
225 max number of times
25 push-ups
2:00 rest
225 max number of times
25 push-ups
155 max number of times
25 push ups
2:00 rest
135 max number of times
25 push-ups
If a player performs less than ten reps, he begins with a load of 225 instead of 250. The same principles of progression and rest apply to the “Under 10” workout as they do to the “Over 10” workout. The player can begin to perform the over 225 workout based upon these results. The player must perform over 10 repetitions for 2 sets after their initial under 225 training. Below is the program for a player that performs under 10 reps:
225 pounds max number of times
25 push-ups
3:00 rest
225 pounds max number of times
25 push-ups
3:00 rest
165 pounds max number of times
25 push-ups
2:00 rest
165 pounds max number of times
25 push-ups
2:00 rest
135 max number of times
25 push-ups
Increasing Power and Speed
Strength is a component of power. We know that increasing our athletes strength will ultimately improve performance by increasing their explosive power and strength. Improving the muscles ability to produce power responsible for providing force against the ground during sprinting and change of direction will increase speed, acceleration, and ultimately performance. The periodized programs at the end of this article will help develop explosive power by increasing strength, kinetic linking, and overall muscular power. It is important to note that strength in the hip and core complex are the focal point of training in this program. Focusing from the bottom of the chest to the top of the knee will be the point of emphasis, along with exercises stressing powerful triple extension (hip extension, knee extension, and plantar flexion) in developing strength to produce great power. Exercises that will be used in this program are as follows:
Barbell Power Cleans
Barbell Hang Cleans
Single Arm/Single Leg Dumbbell Snatches
Dumbbell Power and Hang Cleans
Squats and Single Leg Squats
Lateral Squats
Dead-lifts
Lunges Multiple Directions
Hip Flexors plus extension (Free Motion Equipment)
Hip Extensors plus flexion (Free Motion Equipment)
Upper Abdominals and Obliques (using medicine ball, Free Motion, and bands)
Seated and Hanging Knee Raises for Lower Abdominals
Lower Back Extensions and Stabilization Exercises (Stability Ball)
To Help Attain Desired Body Weight and Body Composition
When discussing an athletes’ desired body weight and composition here are a few situations that the athletes may be faced with when preparing for these events.
Athlete needs to gain weight to play desired position in the NFL Athlete needs to gain weight to play different position in NFL Athlete needs to lose weight to play desired position in the NFL Athlete needs to lose weight to play different position in the NFL<
Usually if the athlete is going to be playing a different position in the NFL, the NFL scouts and coaches believe that their body type, size, speed, skill level, or a combination of one or the other would be best presented at a different position. Scouts and NFL personnel will usually inform players or their agents that they are looking at them for a different position from which they played in college. Athletes must market themselves by performing well at a particular weight. <
Strength training will play a major role in desired weight and body composition. There are a few ways to help your athletes either gain or lose weight. The goal of the athlete will determine how the strength and conditioning professional will manipulate these considerations into a program. An example would be a 6’4 268 pound defensive tackle (in college), who scouts think should play defensive line in the NFL. Because of this, the athlete will need to move to 280 pounds and still maintain his speed and athleticism. These are truly the demands that may be placed upon us. It is our job to get that athlete as close to his goal as possible in a safe manner. For this athlete, hopefully given a longer time frame, intense hypertrophy training along with an increase in caloric consumption would be the manipulation. Once again remembering that movement and speed training still must be a part of the program to maintain athleticism.
Here is a list of the following ways to manipulate training programs to attain desired body weights and compositions.
Manipulate sets and reps To gain muscle mass (4-5 sets of 6-8 reps) To maintain muscle while losing body fat (2-3 sets of 12-15) Increasing or decreasing caloric expenditure/consumption Strict nutritional guidelines Weigh-ins and body composition measurements every week
Sample Periodization Workouts for 10, 8, 6, 4, and 2 weeks
10 Week Sample Program
Weeks
Duration (x per week)
Power and Explosive
Core Exercises
Assistance Exercises
2 Weeks
4 x per week
4 sets of 3 reps
4 sets of 6-8 reps
3 sets of 12 reps
3 Weeks
4 x per week
5 sets of 1-3 reps
4 sets of 4-6 reps
3 sets of 10 reps
3 Weeks
4 x per week
5 sets of 1-3 reps
5 sets of 3-4 reps
3 sets of 8 reps
1 Week
4 x per week
5 sets of 1-3 reps
5 sets of 3-4 reps
3 sets of 8 reps
1 Week
2 x per week
none
3 sets of 10
3 sets of 12 reps
Abdominals 150-200 reps per day
8 Week Sample Program
Weeks
Duration (x per week)
Power and Explosive
Core Exercises
Assistance Exercises
2 Weeks
4 x per week
4 sets of 3 reps
4 sets of 6-8 reps
3 sets of 12 reps
4 Weeks
4 x per week
5 sets of 1-3 reps
5 sets of 4-6 reps
3 sets of 8 reps
1 Weeks
4 x per week
5 sets of 1-3 reps
5 sets of 3-4 reps
3 sets of 8 reps
1 Week
2 x per week
none
3 sets of 10
3 sets of 12 reps
Abdominals 150-200 reps per day
6 Week Sample Program
Weeks
Duration (x per week)
Power and Explosive
Core Exercises
Assistance Exercises
2 Weeks
4 x per week
4 sets of 3 reps
4 sets of 6-8 reps
3 sets of 12 reps
3 Weeks
1 Week
Abdominals 150-200 reps per day
4 x per week
2 x per week
5 sets of 1-3 reps
none
5 sets of 3-4reps
3 sets of 10 reps
3 sets of 8 reps
3 sets of 12 reps
4 Week Sample Program
Weeks
Duration (x per week)
Power and Explosive
Core Exercises
Assistance Exercises
3 Weeks
4 x per week
4 sets of 1-3 reps
4 sets of 6-8 reps
3 sets of 10 reps
1 Week
Abdominals 150-200 reps per day
2 x per week
none
3 sets of 10 reps
3 sets of 12 reps
Conclusion
There are many aspects involved in preparing an athlete for the biggest job interview of their life. As performance specialists we must take each aspect and individualize it to help our clients achieve a top-notch performance. With knowledge and preparation comes confidence and with confidence comes a better chance of elite performance. Strength training goals should be to address injuries and rehabilitation concerns, strengthen areas that are susceptible to injury prior to or during training, pro day or combine, help increase 225 rep max, increase power by increasing strength, and to help attain desired weight and body composition. These 5 aspects of strength training, applied to an individualized basis, along with teaching the skills of combine success, will give your client that ability to increase their chances of getting drafted or signed as a free agent. This incredible achievement will also give you great pride in helping this athlete achieve their lifelong dream on what might be your clients greatest day; Draft Day.
REFERENCES
1. <
2. Abdo, J. Injury Prevention through weight training-the balanced approach. NSCA Journal. PP. 30-31. 1985
3. Blazervich, J. Optimizing Hip Musculature for greater sprint running speed. Strength and Conditioning Journal. Vol 22, No 2., pp. 22-27. <
4. Sports Speed. Champaign, IL. Human Kinetics.
5. Shankman, G. Hamstring Training: Injury Prevention and Care. NSCA Journa.l Volume 15, No. 4, pp. 37-41. 1993
6. Mayhew, J.L; Ware, J.S.; Bemben, M.G.; Wilt, B.; Ward, T.E.; Farris, B.; Juraszek, J.; Slovak, J.P. The NFL 225 test as a measure of Bench Press Strength in College Football Players. Journal of Strength and Conditioning Research. Vol. 13, No. 2, 130-134. 1999
Santana, J.C. Hamstrings of Steel: Preventing the Pull, Part I- Isolated Versus Integrated Function. Strength and Conditioning Journal. Vol. 22, No. 6, 35-36. 2000.
6. Santana, J.C. Hamstrings of Steel: Preventing the Pull, Part II- Training the “Triple Threat.” Strength and Conditioning Journal. Vol. 23. No. 1. 2000