Combine Bench Program
Aesthetic Athletes
Powerlifting, FootballUnlock peak bench press performance with our 8-week Combine Bench Program, designed for football combine and pro-day preparation. This program employs a strategic 2-day split: one day dedicated to boosting absolute strength and another to enhancing dynamic effort and explosiveness. This program is tailored specifically for skill positions. It employs a calisthenics progression to build functionally capable shoulders, while also significantly strengthening the upper back. It also employs various neural drive conditioning progressions to build resilience against fatigue, crucial for the #225 to failure test. Elevate your game and dominate the bench press event with our comprehensive, targeted approach to maxing out the combine bench press event.
Pillar Prep
A
Upper Body Pillar Prep
Foam Roll: Upper Back, Lats Trigger Point: Scaps, Triceps, Pecs, Traps Mobility: Thoracic Bridge Reach - 2x20s ea. Scap Activation: Mini Band Shoulder External Rotations - 1x30 Scap Integration: KBBU Screwdrivers - 1x15 ea.
Movement Prep
B
Upper Body Movement Prep
KB Arm Bar - 2x45s ea. KBBU Single Arm Floor Press - 2x10 ea. Hanging Scap Depressions - 2x45s
C1
Seated Pike Lifts
2 x 15
C2
Hanging L-Hang Hold
2 x 20
C3
Rings: Skin The Cat
2 x 5
C4
Parallette L-Sit Hold
2 x 20
D1
Parallette Push-Up
2 x 20
D2
Eccentric DB Bench Press
2 x 3 @ 50 %
E1
Low-Incline DB Bench Press
5, 5, 3, 3, 2
E2
Side Lying Banded Thoracic Rotation
4 x 4
F1
Mini Band Long Lever Reverse Crunch
3 x 10
F2
Quadruped KB Pull Through's
3 x 6
G1
Weighted Dips (Chains)
4 x 6
G2
Weighted Chin Ups
4 x 6
H1
Landmine Crossbody Lateral Raise
4 x 10
H2
Landmine Lateral Raise
4 x 10
I1
Single Arm KB Press
3 x 12
I2
Single Arm DB Row
3 x 12
I3
Plate Front Raise
3 x 12
Energy Systems Development
J
Timed Intervals
Cable Rope Curl - 30s Cable Rope Tricep Pushdown - 30s Cable Rope Face Pull - 30s Rest: 30s Complete For Rounds (Max: 5 Rounds)
K
Superband Shoulder Mobility (Kelly Starrett)
1 x 1 @ 5:00
Pillar Prep
A
Upper Body Pillar Prep
Foam Roll: Upper Back, Lats Trigger Point: Scaps, Triceps, Pecs, Traps Mobility: Thoracic Bridge Reach - 2x20s ea. Scap Activation: Mini Band Shoulder External Rotations - 1x30 Scap Integration: KBBU Screwdrivers - 1x15 ea.
Movement Prep
B
Upper Body Movement Prep
KB Arm Bar - 2x45s ea. KBBU Single Arm Floor Press - 2x10 ea. Hanging Scap Depressions - 2x45s
C1
Single Arm Rotational Row
8, 8, 6, 6
C2
Marinovich Systems - Ball Work Upper
4 x 60
C3
Plyo Push-Up
4 x 8
C4
Prone Scorpion
4 x 4
D1
Parallette Push-Up
2 x 20
D2
Eccentric DB Bench Press
3 x 3 @ 70 %
E1
Banded DB Bench Press
5 x 5 @ 75 %
E2
Bumper Push-Up
5 x MAX
F1
KB Arm Bar + Trunk Twists
3 x 8
F2
TRX Standing Rollout
3 x 10
G1
TRX JM Press
4 x 10
G2
TRX Inverted Row
4 x 10
H1
DB Z-Press
3 x 10
H2
L-Sit Ring Chin-up (from floor)
3 x 6
I1
DB Williams Extensions
3 x 12
I2
Single Arm DB Row
3 x 12
I3
Seated DB Bicep Curls
3 x 12
Energy Systems Development
J
Repeated Effort Circuit
Seated DB Front Raise - unbroken reps to failure Seated DB Around The World Raise - unbroken reps to failure Seated DB Lateral Raise - unbroken reps to failure Rest: Full Recovery (2 min) Complete For Rounds (Max: 5 Rounds)
K
Superband Shoulder Mobility (Kelly Starrett)
1 x 1 @ 5:00
John Fasulo
MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.
Ace the bench press test and leave any questions about your strength as an after thought!
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