FOOTBALL COMBINE TRAINING

BY CHAD SMITH | IN FOOTBALL, SPEED TRAINING, SPORTS TRAINING | ON APRIL 4, 2013

Combine/Pro Day preparation is one of the most high profile endeavors a physical preparation coach
can undertake. It is one of the few occasions where the bright light shines on your athlete and your work
is so directly impacting their performance, not to mention that the quality of that performance is so
easily measured and a few hundredths of seconds or inches can have a great impact on their su ccess.

Ray has an extremely impressive physique on his 5’8″ 194 pound frame.

One of my favorite athlete’s I’ve ever had the opportunity to work with is Ray Holley. Ray and I began
working together during his 2nd year at Orange Coast College after a season in which Ray rewrote the
school’s rushing record books. Still without a major scholarship offer though, Ray came to me to prepare
for the unknown. The day Ray received his scholarship offer to Louisiana Tech University is still one of
my favorite moments in this field. He was literally sprinting around the gym, screaming and crying with
joy, after receiving the call.

Check out this interview with Ray after his great Pro Day performance…

I was honored when Ray and his agent contacted me about preparing him for his pro day. This was going
to be a unique undertaking though, as Ray was going to be finishing the final quarter of his Masters’
program at LA Tech in Ruston, Louisiana while I would be living in Orange County, CA. The combine/pro
day prep process is so involved that not being able to interact with the athlete on a daily basis requires a
unique athlete who can be disciplined and understand their body and the training process.

Successful combine/pro day preparation hinges upon a well struck balance between…

ALACTIC SPEED WORK-Max velocity sprint work and acceleration work done with full recoveries. I am
shocked about the lack of true speed work that most college football players have done in their training
career. Often when I ask them, “what kind of speed work did you do at school?” I am often met with a
response like 110s or Gassers. Max velocity sprint work in the 30-60yd range is the fastest speed that
the human body can reach and will have a significant carryover to strength development. Remember
when organizing an athlete’s training that ‘weights follow speed’, not just in a chronological sense (you
should always sprint before lifting) but also from the standpoint of if you have a great day sprinting and
jumping (ie. Hitting PRs) you should reduce the workload of weights for that day to avoid ‘overflowing
your cup’.

Ray running a 4.53 40yd dash at his Pro Day…

JUMP TRAINING-Developing linear and vertical power in jumping drills will not only improve your
performance in the broad jump and vertical jump, it will also dramatically improve your abilities in the
10yd portion of the 40yd dash and change of direction drills. Jumps, particularly shock training like
depth jumps, need to be used strategically as they present a tremendous stimulus to the body fro m
both a speed and strength standpoint.

Ray jumping 37.5″ in the vertical at his Pro Day…

CHANGE OF DIRECTION WORK-Efficency of movement in the 3 cone drill, pro agility shuttle and for skill
players the 60yd shuttle, coupled with the power/speed developed by sprinting will lead your athletes
to have great success in these drills which make up about 1/3 of the testing done at the combine/pro
day. These drills do not need to be trained at maximal intensity often, as the bulk of the performance
gains in them will come from improved mechanics and increased alactic power and strength. , upper
body maximal strength/lactic capacity training, submaximal lower body strength training and well
managed recovery work via soft tissue work and aerobic capacity development.

Chad breaking down Ray’s pro agility and 3 cone drill techniques during training using the Coach’s
Eye…

UPPER BODY WEIGHTS-For an athlete with sufficient strength levels, abilities in the 225 rep test is
mostly a measure of lactic capacity of the pressing muscles. Athlete’s who can bench in the low to mid
400 pound range will experience a wide variety of performance in the 225 test due to their varying lactic
capacities. Athlete’s in this range of pressing strength and beyond should focus most of their up per body
training energy towards development of lactic capacity which we achieve through high rep sets at
varying intensities, rest pause set and reduced ranges of motion to increase rep abilities. Athlete’s in
these strength ranges do not need to put much attention towards maximal upper body strength
development, as the impact this will have on their rep performance is outweighed by the stress it will
place on their central nervous system. The capacity of the CNS is finite and needs to be reserved for the
more important sprinting and jumping drills.

LOWER BODY WEIGHTS-The stimulus provided to the body through maximal speed sprinting and high
intensity jumping drills is very significant and supersedes the need for high intensity lower body weights.
As I mentioned before, the capacity of the CNS is finite and it needs to be reserved for sprinting and
jumping. Weights in the 55-80% range for lower body exercises will be more than sufficient, when
coupled with speed/power drills, to increase the athlete’s maximal force production, all the while not
detracting from the energy they have to put forth to the more important sprinting and jumping. The
means utilized in lower body training sessions (front squat, back squat, box squat, belt squat) isn’t
critical, just choose something that the athlete can execute with a high level of proficiency and produce
a solid output on. I do suggest avoiding deadlift variations though, while they are great for improving
ground contact forces, they are much more taxing to the CNS than squatting variations.

AEROBIC DEVELOPMENT/RESTORATIVE WORK-Aerobic development work done via tempo drills

(running, running in water, stationary bike, etc) are an important part of the training process that will
enhance fitness, improve recovery and help accelerate fat loss. Tempo runs (60/120yds for linemen,
80/160yds for big skill players and 100/200yds for small skill players at 60-75% intensity) are a must in a
properly organized speed program that will allow your athletes to improve their technique and fitness,
while facilitating recovery between intensive speed sessions. Doing these sessions in the pool (by doing
high knees in place at 60-75% intensity) will also have therapeutic properties to the body. It is critical
that you maintain the same pace and effort throughout all these reps to ensure the drills are having
their desired effect. If the first rep of a 100yd tempo run is competed in 13 seconds and that represents
a 7 RPE by your athlete, then the last rep of 100yd tempo runs needs to also be done in 13 seconds at a
7 RPE.

Ray’s training week was constructed as such…

Monday-Max Speed Work/Jumps/Lower Body Weights

Tuesday-Aerobic Capacity Development/Lactic Capacity Upper Body Weights

Wednesday-Change of Direction Drills/Jumps

Thursday-Restoration Work

Friday-Acceleration Work/Jumps/Lower Body Weights

Saturday-Aerobic Capacity Development/Upper Body Weights

Sunday-Off

This type of weekly organization will allow your athlete’s to properly recover between intensive
sprinting sessions and give the necessary attention towards each critical component of their training. It
is also likely necessary that your athlete’s perform football drills during this time, these will be best
utilized on your speed/COD days, after your speed/COD work. Obviously you wi ll need to consider the
volume of running that is done in the drills when calculating total speed volume.

Ray posted great results at his pro day. Coming in a 5’8” 194 pounds, running a 4.53 40yd dash, 4.13 pro
agility shuttle, 6.83 3 cone drill, 37.5” vertical, 9’11.5” broad jump and a massive 27 reps of 225 pounds
on the bench press.

Chad breaking down Ray’s 40yd dash start technique using Coach’s Eye…

Check out all 13 weeks of Ray’s training plan leading up to his Pro Day at Louisiana Tech!!

To Read the rest of this article, including 13 full weeks of Pro Day training and nutrition, become a
Juggernaut Member!!

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Block 1-Weeks 1 to 3

This block was directed at building up Ray’s work capacity in sprinting, as he had not done much since
the end of his season. That is why we utilized all sled or hill sprints, to limit his output capabilities and
thus his potential for hamstring injury, while developing special strength in the sprinting muscles. The
jumps up hill are done to also reduce Ray’s output capabilities, while also giving his joints time to
acclimate to the new higher training load.

Throughout the training, the lower body weights are given percentage ranges, and need to be adjusted
on how the athlete feels. Focusing on moving the weights explosively through a full range of motion. Do
not feel the need to work at the top end of the given percentage range because you think you need to
lift heavier or ‘work harder’. There is no squat rack at the combine/pro day, your lower body weights are
a facilitator and enhancer of your performance on the field in sprinting and jumping tests.

Da Week 1 Week 2 Week 3

y1
1) Warmup I,
Power/Speed I
2) Sled or Hill Sprints 10×20/30/40yds 3x6x40yds 4x4x40yds
3) Jumps Up Hill 4×2 5×2 6×2
4) Squat 4×5 at 50-70% 4×4 at 55-75% 4×3 at 60-80%
5) Box Jumps 4×4 4×3 4×2
6) RDLs/Back Ext/Rev 5×12-15 5×10-12 5×8-10
Hypers
7) MB Abs x300 x400 x500
Situp and Press x20
Russian Twists x30
Partner Throws x50

Da
y2
1) Warmup I, MB
Mobility
2) OHB, Scoop, x10 each x8 each x6 each
Rotational Throws
3) Bench-8 min b/t sets 225xAMAP 245xAMAP 265xAMAP
205xAMAP 225xAMAP 245xAMAP
185xAMAP 205xAMAP 225xAMAP
4) Rows/Pullups 5×12-15 5×10-12 5×8-10
5a) Arms 2-3×8-15 2-3x-8-15 2-3×8-15
5b) Neck 2-3×8-15 2-3x-8-15 2-3×8-15
5c) Shoulders 2-3×8-15 2-3x-8-15 2-3×8-15
5d) Traps 2-3×8-15 2-3x-8-15 2-3×8-15
6) Tempos/Pushups/Ab Set 1-2x100yds Set 1-2x100yds Set 1-3x100yds
s
Set 2-100,200,100 Set 2- Set 2-100,200,100,100
100,200,100,100
Set 3-100,200,200 Set 3- Set 3-100,200,200,100
100,200,200,100
Set 4-100,200,100 Set 4- Set 4-100,100,200,100
100,100,200,100
Set 5-2x100yds Set 5-2x100yds Set 5-3x100yds

Da
y3
1) Warmup I,
Power/Speed I
2) 20 Yd Shuttle 1st 5 yds-50%x3 1st 5 yds + 2nd 10 1st 5 yds + 2nd 10 yds-
yds-100% + 50% x3 100% + 50% x3
1st 5 yds + 2nd 10 1st 5 yds + 2nd 10 1st 5 yds + 2nd 10 yds +
yds-100% + 50% x3 yds + 3rd 5 yds- 3rd 5 yds-100% + 100% +
100% + 100% + 50% 50% x3
x3
Whole Drill-100% Whole Drill-100% x3
x3
3) 3 Cone Drill 1st 5 yds-50%x3 1st 5 yds + 2nd 5 1st 5 yds + 2nd 5 yds-
yds-100% + 50% x3 100% + 50% x3
1st 5 yds + 2nd 5 1st 5 yds + 2nd 5 1st 5 yds + 2nd 5 yds +
yds-100% + 50% x3 yds + Rest of Drills- Rest of Drills-100% + 100%
100% + 100% + 50% + 50% x3
x3
1st 5 yds + 2nd 5 Whole Drill-100% Whole Drill-100% x3
yds + Rest of Drill- x3
100% + 100% + 50%
4) Broad Jump 3×3 4×3 5×3
5) Vertical Jump 3×3 4×3 5×3
6) MB Abs x300 x400 x500

Da
y4
1) Long Warmup-Foam
Roll, etc
2) Pool 2x6x40 seconds 2x8x40 seconds 2x10x40 seconds
Tempos/Pushups/Ab
s

Da
y5
1) Warmup I,
Power/Speed I
2) Sled Sprints from 3x5x10yds 2x5x15 yds 2x4x20 yds
Stance
3) Jumps Up Hill 4×2 5×2 6×2
4) Squat 4×4 at 50-70% 4×3 at 55-75% 4×2 at 60-80%
5) Box Jumps 4×3 4×2 4×1
6) RDLs/Back Ext/Rev 4×12-15 4×10-12 4×8-10
Hypers
7) MB Abs x300 x400 x500

Da
y6
 1) Warmup I, MB
Mobility
2) OHB, Diving, Shot x10 each x8 each x6 each
Throws
3) Bench 55/60/65/70/75%x 60/65/70/75/80%x 65×5,70×4,75×3,80×2,85×
5 3 1
4) 2 Board Press 2×3 2×2 2×1
4) Rows/Pullups 5×12-15 5×10-12 5×8-10
5a) Arms 2-3×8-15 2-3x-8-15 2-3×8-15
5b) Neck 2-3×8-15 2-3x-8-15 2-3×8-15
5c) Shoulders 2-3×8-15 2-3x-8-15 2-3×8-15
5d) Traps 2-3×8-15 2-3x-8-15 2-3×8-15
6) Tempos/Pushups/Ab Set 1-2x100yds Set 1-2x100yds Set 1-3x100yds
s
Set 2-100,200,100 Set 2- Set 2-100,200,100,100
100,200,100,100
Set 3-100,200,200 Set 3- Set 3-100,200,200,100
100,200,200,100
Set 4-100,200,100 Set 4- Set 4-100,100,200,100
100,100,200,100
Set 5-2x100yds Set 5-2x100yds Set 5-3x100yds

Block 2-Weeks 4 to 6

This block began to address more max speed work on Day 1 and relegating acceleration work to Day 5.
We are now utilizing multiple jumps for distance on flat ground. These type of jumps are a great way to
develop explosive strength and reactive/elastic strength at the same time, in my opinion making them
far superior to box jump variations.

Da Week 4 Week 5 Week 6

y1
1) Warmup I,
Power/Speed I
2) Sprints from Stance 3x5x30 yds 2x5x40 yds 2x4x50 yds
3) Jumps for Distance 4×4 5×4 6×4
4) Squat 3×5 at 55-75% 3×4 at 60-80% 3×3 at 65-85%
5) Box Jumps 3×4 3×3 3×2
6) RDLs/Back Ext/Rev 4×12-15 4×10-12 4×8-10
Hypers
7) MB Abs x500 x500 x500
Situp and Press x20
Russian Twists x30
Partner Throws x50
Da
y2
1) Warmup I, MB
Mobility
2) OHB, Scoop Throws x10 each x8 each x6 each
3) Box Pushups 4×2 5×2 6×2
4) Bench 205x3xRest Pause 225x3xRest Pause 245x3xRest Pause
Rest Pause is bench
2-3 reps short of
failure, rack and
rest for 30 seconds,
go again 1-2 reps
short of failure,
rack
and rest for 30
seconds, go again
til you think you’ll
miss
the next rep. Rest
10 minutes b/t sets
5) Rows/Pullups 5×12-15 5×10-12 5×8-10
6a) Arms 2-3×8-15 2-3x-8-15 2-3×8-15
6b) Neck 2-3×8-15 2-3x-8-15 2-3×8-15
6c) Shoulders 2-3×8-15 2-3x-8-15 2-3×8-15
6d) Traps 2-3×8-15 2-3x-8-15 2-3×8-15
7) Tempos/Pushups/Ab Set 1-3x100yds Set 1-3x100yds Set 1-3x100yds
s
Set 2- Set 2- Set 2-100,200,100,100
100,200,100,100 100,200,100,100
Set 3- Set 3- Set 3-100,200,200,100
100,200,200,100 100,200,200,100
Set 4- Set 4- Set 4-100,100,200,100
100,100,200,100 100,100,200,100
Set 5-3x100yds Set 5-3x100yds Set 5-3x100yds

Da
y3
1) Warmup I,
Power/Speed I
2) 20 Yd Shuttle 1st 5 yds + 2nd 10 1st 5 yds + 2nd 10 1st 5 yds + 2nd 10 yds-
yds-100% + 50% x3 yds-100% + 50% x2 100% + 50% x1
1st 5 yds + 2nd 10 1st 5 yds + 2nd 10 1st 5 yds + 2nd 10 yds +
yds + 3rd 5 yds- yds + 3rd 5 yds- 3rd 5 yds-100% + 100% +
100% + 100% + 50% 100% + 100% + 50% 50% x1
x3 x2
Whole Drill-100% Whole Drill-100% Whole Drill-100% x5
x3 x4
3) 3 Cone Drill 1st 5 yds + 2nd 5 1st 5 yds + 2nd 5 1st 5 yds + 2nd 5 yds-
yds-100% + 50% x3 yds-100% + 50% x2 100% + 50% x1
1st 5 yds + 2nd 5 1st 5 yds + 2nd 5 1st 5 yds + 2nd 5 yds +
yds + Rest of Drills- yds + Rest of Drills- Rest of Drills-100% + 100%
100% + 100% + 50% 100% + 100% + 50% + 50% x1
x3 x2
Whole Drill-100% Whole Drill-100% Whole Drill-100% x5
x3 x4
4) Depth Broad Jump 3×4 from 12″ 3×3 from 18″ 3×2 from 24″
5) Depth Vertical Jump 3×4 from 12″ 3×3 from 18″ 3×2 from 24″
6) MB Abs x500 x500 x500

Da
y4
1) Long Warmup-Foam
Roll, etc
2) Pool 2x10x40 seconds 2x10x40 seconds 2x10x40 seconds
Tempos/Pushups/Ab
s

Da
y5
1) Warmup I,
Power/Speed I
2) Sprints from Stance 3x5x10yds 2x5x15 yds 2x4x20 yds
3) Jumps for Distance 4×4 5×4 6×4
4) Squat 3×4 at 55-75% 3×3 at 60-80% 3×2 at 65-85%
5) Box Jumps 4×3 4×2 4×1
6) RDLs/Back Ext/Rev 4×12-15 4×10-12 4×8-10
Hypers
7) MB Abs x500 x500 x500

Da
y6
1) Warmup I, MB
Mobility
2) OHB, Diving Throws x10 each x8 each x6 each
3) Bench 1 sec pause 1″ 55/60/65/70/75%x 60/65/70/75/80%x 65×5,70×4,75×3,80×2,85×
off chest 5 3 1
4) 3 Board Press 2×3 2×2 2×1
4) Rows/Pullups 5×12-15 5×10-12 5×8-10
5a) Arms 2-3×8-15 2-3x-8-15 2-3×8-15
5b) Neck 2-3×8-15 2-3x-8-15 2-3×8-15
5c) Shoulders 2-3×8-15 2-3x-8-15 2-3×8-15
5d) Traps 2-3×8-15 2-3x-8-15 2-3×8-15
6) Tempos/Pushups/Ab Set 1-3x100yds Set 1-3x100yds Set 1-3x100yds
s
 Set 2- Set 2- Set 2-100,200,100,100
100,200,100,100 100,200,100,100
Set 3- Set 3- Set 3-100,200,200,100
100,200,200,100 100,200,200,100
Set 4- Set 4- Set 4-100,100,200,100
100,100,200,100 100,100,200,100
Set 5-3x100yds Set 5-3x100yds Set 5-3x100yds

Block 3-Weeks 7 to 9

Block 3 sees the introduction of flying sprints, which will greatly enhance the athlete’s top speed abilities
through the use of longer distances with a submaximal lead in and maximal speed section. These are the
fastest you will be able to run and thus will place a great stress on the hamstrings. At any point if you
feel a twinge/tightness/etc in your hamstrings you need to shut down your training for the day. Ensure
that you are thoroughly warmed up before beginning your sprinting.

Da Week 7 Week 8 Week 9

y1
1) Warmup I,
Power/Speed I
2) Flying Sprints 2x5x20yds (20 yd 2x4x25 yds (20 yd 2x3x30yds (20 yd lead in,
lead in, 20 yd flying) lead in, 25 yd flying) 30 yd flying)
3) Depth Vertical Jumps 2×5 from 18″ 2×4 from 24″ 2×3 from 30″
4) Depth Broad Jumps 2×5 from 18″ 2×4 from 24″ 2×3 from 30″
5) Squat 2×6 at 55-75% 2×5 at 60-80% 2×4 at 65-85%
6) RDLs/Back Ext/Rev 3×12-15 3×10-12 3×8-10
Hypers
7) MB Abs x500 x500 x500
Situp and Press x20
Russian Twists x30
Partner Throws x50

Da
y2
1) Warmup I, MB
Mobility
2) OHB, Scoop Throws x5 each x5 each x5 each
3) Rebound Pushups 4×2 5×2 6×2
4) Bench 225x3xAMAP from 225x3xAMAP from 225x3xAMAP from Chest
2 Board 1 Board
10 min rest b/t sets 10 min rest b/t sets 10 min rest b/t sets

5) Rows/Pullups 5×12-15 5×10-12 5×8-10

6a) Arms 2-3×8-15 2-3x-8-15 2-3×8-15
6b) Neck 2-3×8-15 2-3x-8-15 2-3×8-15
6c) Shoulders 2-3×8-15 2-3x-8-15 2-3×8-15
6d) Traps 2-3×8-15 2-3x-8-15 2-3×8-15
7) Tempos/Pushups/Ab Set 1-3x100yds Set 1-3x100yds Set 1-3x100yds
s
Set 2- Set 2- Set 2-100,200,100,100
100,200,100,100 100,200,100,100
Set 3- Set 3- Set 3-100,200,200,100
100,200,200,100 100,200,200,100
Set 4- Set 4- Set 4-100,100,200,100
100,100,200,100 100,100,200,100
Set 5-3x100yds Set 5-3x100yds Set 5-3x100yds

Da
y3
1) Warmup I,
Power/Speed I
2) 20 Yd Shuttle 1st 5 yds + 2nd 10 1st 5 yds + 2nd 10 1st 5 yds + 2nd 10 yds-
yds-100% + 50% x1 yds-100% + 50% x1 100% + 50% x1
1st 5 yds + 2nd 10 1st 5 yds + 2nd 10 1st 5 yds + 2nd 10 yds +
yds + 3rd 5 yds- yds + 3rd 5 yds- 3rd 5 yds-100% + 100% +
100% + 100% + 50% 100% + 100% + 50% 50% x1
x1 x1
Whole Drill-100% Whole Drill-100% Whole Drill-100% x3
x5 x4
3) 3 Cone Drill 1st 5 yds + 2nd 5 1st 5 yds + 2nd 5 1st 5 yds + 2nd 5 yds-
yds-100% + 50% x1 yds-100% + 50% x1 100% + 50% x1
1st 5 yds + 2nd 5 1st 5 yds + 2nd 5 1st 5 yds + 2nd 5 yds +
yds + Rest of Drills- yds + Rest of Drills- Rest of Drills-100% + 100%
100% + 100% + 50% 100% + 100% + 50% + 50% x1
x1 x1
Whole Drill-100% Whole Drill-100% Whole Drill-100% x3
x5 x4
4) Broad Jumps 2×5 2×4 2×3
5) Vertical Jump 2×5 2×4 2×3
6) MB Abs x500 x500 x500

Da
y4
1) Long Warmup-Foam
Roll, etc
2) Pool 2x10x40 seconds 2x10x40 seconds 2x10x40 seconds
Tempos/Pushups/Ab
s
 Da
y5
1) Warmup I,
Power/Speed I
2) Sprints from Stance 2x5x15yds 2x4x20yds 2x3x25yds
3) Depth Vertical Jumps 2×4 from 18″ 2×3 from 24″ 2×2 from 30″
4) Depth Broad Jumps 2×4 from 18″ 2×3 from 24″ 2×2 from 30″
5) Squat 2×5 at 55-75% 2×4 at 60-80% 2×3 at 65-85%
6) RDLs/Back Ext/Rev 3×12-15 3×10-12 3×8-10
Hypers
7) MB Abs x500 x500 x500

Da
y6
1) Warmup I, MB
Mobility
2) OHB, Diving Throws x10 each x8 each x6 each
3) 2 Board Press 55/60/65/70/75%x 60/65/70/75/80%x 65×5,70×4,75×3,80×2,85×
5 3 1

4) Rows/Pullups 5×12-15 5×10-12 5×8-10

5a) Arms 2-3×8-15 2-3x-8-15 2-3×8-15
5b) Neck 2-3×8-15 2-3x-8-15 2-3×8-15
5c) Shoulders 2-3×8-15 2-3x-8-15 2-3×8-15
5d) Traps 2-3×8-15 2-3x-8-15 2-3×8-15
6) Tempos/Pushups/Ab Set 1-3x100yds Set 1-3x100yds Set 1-3x100yds
s
Set 2- Set 2- Set 2-100,200,100,100
100,200,100,100 100,200,100,100
Set 3- Set 3- Set 3-100,200,200,100
100,200,200,100 100,200,200,100
Set 4- Set 4- Set 4-100,100,200,100
100,100,200,100 100,100,200,100
Set 5-3x100yds Set 5-3x100yds Set 5-3x100yds

BLOCK 4-WEEK 13 (PEAK)

During the final week of Block 3, Ray suffered a slight hamstring pull. So during this peak phase we had
to make an adjustment to his running. High knees done with maximal intensity, from the standpoint of
trying to do as many foot contacts as possible over a given distance-not traveling forward at a fast rate,
are a good replacement stimulus for sprinting for athlete’s with hamstring injuries.

Monday

1) Warmup I, Power/Speed

2) Sled Resisted High Knees-5×10/15/20yds

3) 20 yd Shuttle-3 reps at 90% intensity

4) 3 Cone Drill-3 reps at 90% intensity

5) Depth Vertical Jumps-2×3 from 24″

6) Depth Broad Jumps-2×3 from 24″

7) Squat-2×3 at 225, only if it doesn’t bug your hamstring. Front squats may be less stressful

8) Abs x300 Total

Tuesday

1) Pool or Bike Tempos-2x6x40 seconds

2) OHB, Scoop Throws x5 each

3) Box Pushups 4×2

4) 2 Board Press-225x2x15

5) Row/Pullups-3×12-15

6) Arms, Neck and Shoulders-2 to 3 sets of 8-15 of each

Wednesday

1) Warmup I, Power/Speed

2) Sled Resisted High Knees-3×10/15/20yds

3) 20yd Shuttle-2 reps at 90% intensity

4) 3 Cone Drills-2 reps at 90% intensity

5) Vertical Jumps x5 at 90% intensity

6) Broad Jumps x5 at 90% intensity

7) Abs x300 Total

Thursday

1) Pool or Bike Tempos-2x6x40 seconds

Friday

1) Warmup I, Power/Speed

2) 90% Sprints-3×10, 2×20, 1×30, 1×40

3) 20yd Shuttle-2 reps at 90%

4) 3 Cone Drill-2 reps at 90%

5) Vertical Jumps-3 reps at 90%

6) Broad Jumps-3 reps at 90%

7) Squat-2×2 at 225

8) Abs x300 total

Saturday

1) Pool or Bike Tempos-2x6x40 seconds

2) OHB, Scoop Throws x5 each

3) Box Pushups 4×2

4) 3 Board Press-Up to 315×3

5) Row/Pullups-3×12-15

6) Arms, Neck and Shoulders-2 to 3 sets of 8-15 of each

Sunday

Off

Monday

1) Warmup I, Power/Speed

2) 90% Sprints 3×10, 2x20yds

3) Pool or Bike Tempos-1x6x40 seconds

Tuesday

Pro Day!

DIET

Nutrition is a critical component of performance and improved body composition. Ray came in at a
JACKED 194 pounds on his 5’8″ frame by following this plan…

Low Days were on Sunday and Thursday. High Days were Monday and Friday and Medium Days were
Tuesday, Thursday and Saturday.

Low Days-3040
Caloreis, Protein-265g
Protein, Fats-220g
Meal 1 (Immediately at
wakeup)-Hot Green
Tea or Coffee, 2 TBSP
of Coconut Oil or Heavy
Cream
Meal 2 (3 hours after
wakeup)-Meats, Fats,
Large Veggie Serving
Meal 3 (2-3 hours
later)-Whey/Casein
Protein Shake w/
added fats
Meal 4 (2-3 hours
later)-Meats, Fats,
Large Veggie Serving
Meal 5 (2-3 hours
later)-Whey/Casein
Protein Shake w/
added fats
Meal 6 (2-3 hours
later)-Meats, Fats,
Large Veggie Serving

High Days-3600
Calories, Protein 360g,
Fats 120g, Carbs 270g
Meal 1 (Immediatley at
waekup)-Hot Green
Tea or Coffee, 2 TBSP
of Coconut Oil or Heavy
Cream
Meal 2 (Pre Training)-
Whey Protein Shake
Meal 3 (During
Training)-Whey Protein
Shake mixed with
chocolate milk, banana
Meal 4 (Post Training)-
Whey Protein Shake
mised with water,
banana
Meal 5 (1-2 hours
later)-Meats, Fats,
Large Veggie Serving
Meal 6 (2-3 hours
later)-Whey/Casein
Protein Shake w/
added fats
Meal 7 (2-3 hours
later)-Meats, Carbs,
Large Veggie Serving
Meal 8 (Bedtime,
optional)-Whey/Casein
Protein Shake, banana

Medium Days-3325
Calories, Protein 330g,
Fats 150g, Carbs 165g
Carbs
Meal 1 (Immediatley at
waekup)-Hot Green
Tea or Coffee, 2 TBSP
of Coconut Oil or Heavy
Cream
Meal 2 (Pre Training)-
Whey Protein Shake
Meal 3 (During
Training)-Whey Protein
Shake mixed with
chocolate milk, banana
Meal 4 (Post Training)-
Whey Protein Shake
mised with water,
banana
Meal 5 (1-2 hours
later)-Meats, Fats,
Large Veggie Serving
Meal 6 (2-3 hours
later)-Whey/Casein
Protein Shake w/
added fats
Meal 7 (2-3 hours
later)-Meats, Fats,
Large Veggie Serving
Meal 8 (Bedtime,
optional)-Whey/Casein
Protein Shake w/
added fats

Protein Foods Carbs Foods Fats Foods Veggies

Ground Beef-7g/oz Sweet Potatoe-6g/oz Natural Peanut Butter- Spinach, Brocolli,
7g/tbsp
Chicken Breast-6g/oz White Potatoe-5g/oz Coconut Oil-14g/tbsp Green Beans,
Cauliflower,
Steak-5g/oz Red Potatoe-4g/oz Olive Oil-14g/tbsp Peppers, Kale
Salmon-6g/oz Brown Rice-21g/oz Avocado-4g/oz
Turkey-5g/oz White Rice-22g/oz
Oatmeal-22g/oz
 Ezekiel Bread-
Pasta-21g/oz
Banana-6g/oz
Apple-4g/oz
Chocolate Milk-
26g/cup

[/ismember]

To Read the rest of this article CLICK HERE to become a Juggernaut Member today and access
exclusive content like this article and much more. Juggernaut Members get access to all our Members
only content! Chad Wesley Smith is the founder and head physical preparation coach at Juggernaut
Training Systems. Chad has a diverse athletic background, winning two national championships in the
shot put, setting the American Record in the squat (905 in the 308 class, raw w/ wraps) and most
recently winning the 2012 North American Strongman championship, where he earned his pro card. In
addition to his athletic exploits, Chad has helped over 50 athletes earn Division 1 athletic scholarships
since 2009 and worked with many NFL Players and Olympians. Chad is the author of The Juggernaut
Method and The Juggernaut Method 2.0.