Athletic & Personal Development program Coach, Jeff Dillman, knows the right workouts for any player. This past summer he has been working withand training NFL lockout players like Cam Newtown and Mark Herzlich, to help keep them in shape for this upcoming season. Check out this article posted on Stack.com by Brandon Guarneriabout one of Dillman's workouts that he did with the NFL lockout players:
Now that the NFL lockout is officially over, teams are starting to build their rosters. For some undrafted free agentsâlike former Boston College linebacker Mark Herzlich, who just signed with the New York Giantsâstaying near peak condition all spring and throughout most of the summer has been a priority.
And for any high school athlete, it's important to stay as close to peak condition as you can, especially if you're a backup looking to make a good impression when the head coach calls your number.
For Herzlich, Cam Newton and more than 200 NFL athletes who have spent part of their off-season at IMG Academy, staying conditioned has been a challenge.âThe problem was, we didn't know when the end was going to be,â says Jeff Dillman, head strength and conditioning coach at IMG. âWe had to maintain their peaks.â
One way Dillman was able to do that was by making sure that each athlete started his workout with a thorough Dynamic Warm-Up, lasting anywhere from 45 to 50 minutes. A specific max effort day was designated for heavy singles, and on dynamic days, the athletes would try and bench the bar as quickly as possible. âThe biggest thing,â says Dillman, âis keeping the explosive power.â
Here's how to work a dynamic Bench day into your workout:
Select a weight that's 70 to 80 percent of your one rep max
Focus on moving the bar as fast as possible
Perform reps explosively
âThe difference between the high school athlete and a pro athlete is the high school athlete will move [the bar> slow, and the pro athlete will want to move it as fast as possible,â says Dillman.âTry and move the bar at the speed of light.â
The explosive upper body power you'll develop through the Bench Press will show up all over the fieldâfroma defender laying a big hit on a ball carrier to creating separation from a blocker to a running back stiff-arming a tackle to gain a few extra yards.