This year's Combine/Pro Day class consists of the following athletes:

Lance Ball: Maryland
Darrell Blackman: NC State
Brandent Englemon: Michigan
Anthony Richards: St. Francis
EJ Barthel: UMASS
Joe Brockington: Notre Dame
Adam SamMiguel: Monmouth
Jimmie Sutton: NC State
Brian Witherspoon: Stillman
Anthony Cotrone: University of Maine
Tony LeZotte: James Madison
Mackenzy Bernadeau: Bentley

Monday: Linear Speed
Warmup: 25 Mins (General Movements, Ground-Based Mobility, Frequency
Drills)
Electric 10's w/Coaching: 5 sprints each

Tuesday: Max Effort Upper Body Workout
1.Reverse Purple Band Bench Press w/2 Chains: Worked up to 2RM
2.DB Floor Press: 8,6,6
3A.Seated Cable Rows w/Thick Double D or Front Lat Pulldowns w/Thick
Handle: 3x10
3B.Seated DB Cleans or DB Incline Rear Delt Raises-Thumbs In: 3x10
4.Timed DB Shrugs: 3 x 30 Secs
5A.DB Lateral Raises: 3x10
5B.Thick Bar Cable Curls: 3x10
6.ABS (Bodyweight Circuit)



Wednesday: Agility
Warmup: Same as Monday
5-10-5 Drill w/Coaching x 5

Thursday: DE/ME Lower Body Workout
1.Box Squat w/2 Chains: 6x2
2.Bulgarian Split Squats: 2x8
3.Reverse Hyperes or 45 Degree Back Raises: 3x10
4.Plate Series: 2 Rounds
-Standing Twists x 40
-Sidebends x 15 Each
-Spread Eagle Situps x 10
-Crunch Series x 30

We had 3 new athletes this week. Joe went over the technique for
the
vertical jump before the athletes got into their lower body
session.
The new athletes were taught the technique of the box squat and used
straight weight.



Friday: Session 1: Linear Speed & Conditioning
Warmup: Same as Monday
1.Tempo 40's (75-80% of projected 40 time) x 8
2.60 Yard Shuttle x 3


Friday: Session 2: RE Upper Body Workout
1.Stability Ball DB Press (Palms In): 3 x Max Reps
2.DB Rows: 3x10
3A.Barbell Shrugs: 3x10
3B.Purple Band Face Pulls: 3x12
4.DB lateral Raises: 3x12
5A.Barbell Curls: 3x10
5B.DB Triceps Extensions: 3x10

Saturday: PNF Stretching

Monday: Linear Speed
1.Dynamic Warmup
2.40 Yard Dash x 2

These are the best times of each athlete
Lance Ball: 4.57
Darrell Blackman: 4.47
Brandent Engleman: 4.62
Anthony Richards: 4.39
Jimmie Sutton: 4.51
Brian Witherspoon: 4.25! (2x)
Adam SamMiguel: 4.49
Joe Brockington: 4.79
EJ Barthel: 4.71

Stay tuned for an NFL Combine Training Manual!,
Defranco's