NFL Combine Prep Program
Impact S-P
Football , Strength & Conditioning, Mobility, SpeedPrepare to DOMINATE your upcoming combine with this proven system! Jim Kielbaso, owner of Impact Sports Performance, runs one of the most successful combine training programs in the Midwest. Using this program, hundreds of college football players have drastically improved their testing measures, and by doing so, moved on to play at the next level!
This program will not only teach you about the tests you will be doing, but it will teach you the proper steps, technique, and tricks for you to CRUSH IT at your combine! The program can be adjusted for your timeline and is intended to be done 4 days/week. You will need space to run and do agility drills as well as a basic weight room for the strength & power workouts. Detailed video instruction is also included to help you with technique/mechanics.
Prep
A
ISP Football Warm-Up
Complete each of the following exercises for distance, reps, or time shown: Dynamic Warm-Up (20yds and back): 1. Jog 2. Backpedal 3. High Knees (forwards down, backwards back) 4. Buttkicks (forwards down, backwards back) 5. Shuffle 6. Carioca Stationary Dynamic: 1. 3D Lunges - 3ea 2. Quad Leans - 5ea 3. Perfect Stretch - 3ea 4. Leg Swings - 5ea (F&B / S-S) 5. Hamstring Stretch - 8-10s ea 6. Calf Stretch - 8-10s ea Speed Prep: 1. A-Skips - 20yds and back 2. Hip Turns - 25 yds and back 3. Build-Ups - 3x25 yds 4. Short Sprints - 3x15yds
B
225 Bench Press Test
1 x 225 @ MAX
C
Vertical Jump Test
D
Broad Jumps
E
40yd Sprint
F
5-10-5 Agility Drill
G
L Drill
H
60yd Shuttle
A1
Barbell Bench Press
5, 5, MAX
A2
Chin-Ups
3 x 5
B1
Close Grip Bench Press
3 x 5
B2
DB Row
3 x 5
B3
Band Pull Apart
3 x 8
C1
DB Side Raise
3 x 8
C2
BB Shrug
3 x 8
C3
Any Curl
3 x 8
C4
Any Tricep
3 x 8
Recovery
D
Impact Cooldown Circuit
Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Standing Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way
Prep
A
ISP Football Warm-Up
Complete each of the following exercises for distance, reps, or time shown: Dynamic Warm-Up (20yds and back): 1. Jog 2. Backpedal 3. High Knees (forwards down, backwards back) 4. Buttkicks (forwards down, backwards back) 5. Shuffle 6. Carioca Stationary Dynamic: 1. 3D Lunges - 3ea 2. Quad Leans - 5ea 3. Perfect Stretch - 3ea 4. Leg Swings - 5ea (F&B / S-S) 5. Hamstring Stretch - 8-10s ea 6. Calf Stretch - 8-10s ea Speed Prep: 1. A-Skips - 20yds and back 2. Hip Turns - 25 yds and back 3. Build-Ups - 3x25 yds 4. Short Sprints - 3x15yds
B
Standing Starts
4 x 10
C
Standing Starts
3 x 10
D
Wall Drill
5 x 4
E
Starts from 40 Stance
5 x 10
Speed/Agility
F
ISP Jump Series
Do each of the following for the designated reps: 1. Pogo Jumps - 3x20 2. Single Leg Pogo Jumps - 1x10ea 3. Squat Jumps - 3x10 4. Split Squat Jumps - 3x10 (5ea leg)
G
300yd Shuttle
A1
Trap Bar High Pull
3 x 5
A2
Dumbbell Squat Jump
3 x 3
B
Trap Bar Squat
5, 5, MAX
C1
DB 1-Leg Squat
3 x 8
C2
1-Leg Glute Bridges
3 x 8
D1
Machine Hip Flexion
2 x 8
D2
Nordics
2 x 5
D3
Machine Hip Extension
2 x 8
Strength/Power
E
Training The Core #1
Complete each exercise in order and to the designated reps: Side Crunches - 12ea Supermans - 5 Little Bigs - 10 Russian Twist - 15ea V-Ups - 7 Windshield Wipers - 8ea Supermans - 5 Crunches - 15 Toe Touches - 5 Alternating V-Ups - 8ea Supermans - 5
Recovery
F
Lower Body Mobility Routine
Do each of the following exercise for prescribed reps/time: A. Downward Dog to Cobra - 10 reps (5 each position) B. 90/90 Hip Mobility - 45-60s each side C. Frog Pose - 60s D. Couch Stretch - 60s each side E. Glute Stretch - 45s each side F. Calf Stretch - 30s each side G. Hamstring Stretch - 20s each side
Prep
A
ISP In-Place Basic
Do for completion (2 rounds) 1. Jumping Jacks - 5 2. Arm Circles - 5ea 3. Air Squats - 5 4. Push Ups - 3 (if you cannot do any strict push ups, you can do them from your knees) 5. Perfect Stretch - 2ea
Recovery
B
Lower Body Mobility Routine
Do each of the following exercise for prescribed reps/time: A. Downward Dog to Cobra - 10 reps (5 each position) B. 90/90 Hip Mobility - 45-60s each side C. Frog Pose - 60s D. Couch Stretch - 60s each side E. Glute Stretch - 45s each side F. Calf Stretch - 30s each side
Recovery
C
Upper Body Mobility Routine
Do each of the following exercise for prescribed reps/time: A. Cat-Cow - 10 reps (5 each position) B. Chest Stretch - 30s each side C. Lat Stretch - 30s each side D. T-Spine - 10 reps each side
Prep
A
ISP Football Warm-Up
Complete each of the following exercises for distance, reps, or time shown: Dynamic Warm-Up (20yds and back): 1. Jog 2. Backpedal 3. High Knees (forwards down, backwards back) 4. Buttkicks (forwards down, backwards back) 5. Shuffle 6. Carioca Stationary Dynamic: 1. 3D Lunges - 3ea 2. Quad Leans - 5ea 3. Perfect Stretch - 3ea 4. Leg Swings - 5ea (F&B / S-S) 5. Hamstring Stretch - 8-10s ea 6. Calf Stretch - 8-10s ea Speed Prep: 1. A-Skips - 20yds and back 2. Hip Turns - 25 yds and back 3. Build-Ups - 3x25 yds 4. Short Sprints - 3x15yds
B
5-10-5 Agility Drill
2 x 10
C
Standing Starts
4 x 10
D
Standing Starts
4 x 10
E
Starts from 40 Stance
4 x 10
F
Pogo Jumps/Ankle Flips
20, 20, 10
A1
Barbell Bench Press
4 x MAX @ 225, 225, 205, 185 lb
A2
Chin-Ups
4 x 5
B1
DB Incline Press
3 x 8
B2
Any Row
3 x 8
C1
Bent Over Raise
3 x 10
C2
Split Stance Overhead Tricep Extension
3 x 10
C3
Any Curl
3 x 10
Recovery
D
Impact Cooldown Circuit
Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Standing Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way
Prep
A
ISP Football Warm-Up
Complete each of the following exercises for distance, reps, or time shown: Dynamic Warm-Up (20yds and back): 1. Jog 2. Backpedal 3. High Knees (forwards down, backwards back) 4. Buttkicks (forwards down, backwards back) 5. Shuffle 6. Carioca Stationary Dynamic: 1. 3D Lunges - 3ea 2. Quad Leans - 5ea 3. Perfect Stretch - 3ea 4. Leg Swings - 5ea (F&B / S-S) 5. Hamstring Stretch - 8-10s ea 6. Calf Stretch - 8-10s ea Speed Prep: 1. A-Skips - 20yds and back 2. Hip Turns - 25 yds and back 3. Build-Ups - 3x25 yds 4. Short Sprints - 3x15yds
B
Standing Starts
4 x 10
C
Sled Starts
4 x 10
D
Sled Starts
4 x 10
Jump Circuit
E
Do the following plyo exercises in order for designated reps (2 Rounds): 1. Pogo Jumps - 20 2. Single Leg Pogos - 10ea 3. Split Squat Jumps - 5ea 4. Broad Jump - 5 (reset in between each jump) 5. 1-Leg Broad Jumps - 5ea
Circuit
F
Do the following plyo exercises in order for designated reps (3 Rounds): 1. DB Squat Jumps - 5 (using 40-50% bodyweight total) 2. 6" Box Jumps - 10ea 3. Squat Jumps - 5 4. Hanging Leg Raises - MAX 5. Renegade Row - 10ea
G
Tabata Run
1 x 8
A
Back Squat
5, 5, MAX
B
Back Squat
2 x 15 @ 70 %
C1
Dumbbell RFE Squat
3 x 8
C2
Barbell RDL
3 x 8
D1
Lateral Lunges
3 x 8
D2
Machine Hip Flexion
3 x 5
D3
Machine Hip Extension
3 x 5
D4
1-Leg Calf Raise
3 x 10
Strength/Power
E
Core Store - Advanced
Quick visit to the CORE STORE!!!! Complete each of the following exercises for the designated reps/time: 3 Rounds: 1. 6" Leg Lift Hold - 20s 2. Side Plank w/ Rotation - 10ea 3. Bicycles - 20 (10ea side) 4. Windshield Wipers - 8ea 5. Hanging Leg Lifts - 10
Recovery
F
Impact Cooldown Circuit
Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Standing Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way
Jim Kielbaso MS, CSCS
Owner of Impact Sports Performance and CEO & President of International Youth Conditioning Association. 25+ years experience training thousands of athletes.
Cole Walderzak BS, CSCS
Director of Impact Sports-Brighton. Certified Speed and Agility Specialist
Yes, this program is hard. Yes, you will be sore and tired. By the end, however, you will be running faster, jumping higher, and more explosive than ever before and ready to CRUSH your big day!
Get NFL Combine Prep Program
Clif Avril
Former Seattle Seahawks/Detroit Lions DE
Verified Athlete"Jim Kielbaso is great at what he does. Every time I work with him, I feel I feel fast, explosive and well-conditioned. Jim is a very knowledgeable trainer, and you should start training with him now."
Kyle Vanden Bosch
3-Time NFL Pro Bowl Selection
Verified Athlete"I really enjoy training with Jim Kielbaso and Impact Sport Performance. He definitely understands what athletes need and his training methods work. If you get a chance to train with Jim or learn about his training methods, I absolutely recommend you take it."
