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    Miles Austin Project

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    wphs18
    This document outlines an 8-week training program to prepare a 240-pound athlete for the NFL Combine. The program includes a needs analysis, backwards planning, and adhering to training economy. Key aspects of the template are daily sprint technique, upper body strength, agility tests, and lower body strength. Diet and supplementation are also addressed. The athlete lost 25 pounds while increasing strength and speed, running a 1.56 10-yard sprint and 4.47 40-yard dash at the Combine.

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    Miles Austin Project

    Uploaded by

    wphs18
    857 views14 pages
    This document outlines an 8-week training program to prepare a 240-pound athlete for the NFL Combine. The program includes a needs analysis, backwards planning, and adhering to training economy. Key aspects of the template are daily sprint technique, upper body strength, agility tests, and lower body strength. Diet and supplementation are also addressed. The athlete lost 25 pounds while increasing strength and speed, running a 1.56 10-yard sprint and 4.47 40-yard dash at the Combine.

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    This document outlines an 8-week training program to prepare a 240-pound athlete for the NFL Combine. The program includes a needs analysis, backwards planning, and adhering to training economy. Key aspects of the template are daily sprint technique, upper body strength, agility tests, and lower body strength. Diet and supplementation are also addressed. The athlete lost 25 pounds while increasing strength and speed, running a 1.56 10-yard sprint and 4.47 40-yard dash at the Combine.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    857 views14 pages

    Miles Austin Project

    Uploaded by

    wphs18
    This document outlines an 8-week training program to prepare a 240-pound athlete for the NFL Combine. The program includes a needs analysis, backwards planning, and adhering to training economy. Key aspects of the template are daily sprint technique, upper body strength, agility tests, and lower body strength. Diet and supplementation are also addressed. The athlete lost 25 pounds while increasing strength and speed, running a 1.56 10-yard sprint and 4.47 40-yard dash at the Combine.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 14

    From D3 to the NFL in 8 weeks!

    www.defrancostraining.com

    www.DeFrancosTraining.com

    Is bleu cheese bad for me?


    -Miles Austin (December 11th, 2005)

    www.defrancostraining.com

    www.DeFrancosTraining.com

    THE EVALUATION
    If you dont know where you are; how do you know where youre going?

    Bodyweight 240 lbs. Electronic 10-yard sprint 1.77 (1.71) 40-yard dash (NFL Blesto time) 4.62 Vertical Jump 37 (38) 225 lb. bench press rep test 17 reps Broad Jump 909 (10) 20-yard shuttle 4.37 (4.25) L Drill 7.38 (7.27)
    www.DeFrancosTraining.com
    www.defrancostraining.com

    3-STEP PROGRAM DESIGN


    STEP 1 Develop a NEEDS ANALYSIS

    STEP 2- WORK BACKWARDS!

    STEP 3 ADHERE to the TRAINING ECONOMY!

    www.defrancostraining.com www.DeFrancosTraining.com

    NEEDS ANALYSIS
    #1 Run under a 1.65-second electric 10-yard sprint #2 Drop to 215 lbs. without losing muscle & strength. (Only one chance to make a 1st impression) #3 Have the highest Vertical Jump of any receiver at the Combine (Jump over 40)

    www.defrancostraining.com

    www.DeFrancosTraining.com

    WORK BACKWARDS!
    THURSDAY: February 23, 2006 Receivers report to Indianapolis FRIDAY: February 24 Weigh-in, bench press test, medical exams SATURDAY: February 25 40-yard dash & all other Combine tests

    -Determine important dates & design your template around themEXAMPLES

    Saturday, February 11th Last full lower body strength workout Monday, February 20th Last running workout Tuesday, February 21 Last Max-Effort Upper body workout

    www.defrancostraining.com www.DeFrancosTraining.com

    TRAINING ECONOMY
    Choose the fewest methods that will produce the fastest results!

    www.defrancostraining.com www.DeFrancosTraining.com

    The TEMPLATE
    MONDAY, A.M. 10-yard sprint technique MONDAY, P.M. ME Upper body strength TUESDAY (Interview technique, Wonderlick test, work with agents, etc.) WEDNESDAY Agility tests technique (20-yard shuttle, L Drill, 60-yard shuttle) THURSDAY Rep Upper body strength FRIDAY 10-yard sprint technique / Tempo 40s SATURDAY Lower Body strength (DE or ME depending on athlete) *Vertical Jump and/or broad jump technique included in warm-up *Use of chains SUNDAY OFF *Hip Flexor stretching everyday, 2X a day
    www.defrancostraining.com

    www.DeFrancosTraining.com

    QUICK-FIX TO A FAST 40!


    Your stance sets you up for the entire race! Foot positioning Shoulder/hand ratio Head/torso Weight distribution Shin angle Breathing Troubleshooting

    www.defrancostraining.com www.DeFrancosTraining.com

    THE FIRST 10 YARDS


    Body angle / Head position 1st step Shin angle Stride Frequency / GCT Stride length
    7.5 steps = 1.77 6 steps = 1.62!

    www.DeFrancosTraining.com www.defrancostraining.com

    RELATIVE STRENGTH = SPEED!


    Breakfast: 3 organic omega-3 eggs, 1 slice cheese,
    1 cup oatmeal w/ skim milk, 1 cup green tea

    Pre-Workout: DeFranco Energy Bar

    Post-Workout: Lean Body Instant Breakfast Shake,


    1 banana

    Lunch: Turkey sandwich on 7 grain bread w/ lettuce,


    tomato,1 slice cheese, mustard 1 cup organic blueberry yogurt

    Dinner: Houstons Seared tuna salad TOTALS:


    Calories = 2134 Fiber = 40g Protein = 208g Miles the day before leaving for the Combine 216 lbs. Carbs = 213g Fat = 50g www.defrancostraining.com

    www.DeFrancosTraining.com

    THE ULTIMATE POST-TESTThe NFL Combine


    1st Week of January NFL Combine
    (7 weeks later) Bodyweight 240 lbs 215 lbs. Electronic 10-yard sprint 1.77 1.56 40-yard dash (NFL Blesto time) 4.62.. 4.47 Vertical Jump 37 *40.5 225 lb. bench press rep test 17 reps*23 reps Broad Jump 909 . 1003 20-yard shuttle 4.37.. 4.09 L Drill 7.38. 7.09
    www.defrancostraining.com

    www.DeFrancosTraining.com

    OTHER NOTES:
    Know when to refer out Video tape for instant feedback Shoe wear / surface Last week mental prep Supplementation

    www.defrancostraining.com

    www.DeFrancosTraining.com

    OPEN DISCUSSION

    www.DeFrancosTraining.com

    www.defrancostraining.com

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