American Football (NFL) is one of the four major professional sports in North America and is currently the most profitable professional sport in the world. The TV advertising rights during the Super Bowl (Championship Game) are astonishingly high, with an average price of 4 million US dollars per 30 seconds, and the total in 2013 reached 260 million US dollars, which is a sky-high price. This shows the degree of attention this event has received.
Therefore, the selection of players must naturally select the best among the best. Every February, a large number of rookies gather at the Lucas Oil Stadium in Indiana for testing. The scouts of each team designate players to perform various actions, including the 40-yard impact test, vertical jump, intelligence test, standing long jump, 20 Yard shuttle run and many, many other events.
Among them, the "225-pound bench press test" is one of the most famous tests. The subjects have to use a fixed weight of 225 pounds (about 102 kilograms) to bench press. The more times, the higher the score. . Although every player in the NFL is as strong as an ox, there are still only a few people who can take more than 40 times in this test. The following are the top ten from 1999 to the present:
Justin Ernest, 1999, Part 51
Stephen Paea, 2011, Part 49
Leif Larsen, 2000, 45 Parts
Mike Kudla, 2006, 45 times
Mitch Petrus, 2010, 45 Parts
Brodrick Bunkley, 2006, Part 44
Dontari Poe, 2012, Part 44
Scott Young, 2005, 43 Parts
Isaac Sopoaga, 2004, Part 42
Tank Tyler, 2007, 42 times
(More than 10 strokes will be very violent, okay? I want to force someone to death...)
Now, national-level bodybuilding coach Steve Shaw provides a bench press training plan for NFL players on the Muscle & Strength website to teach you how to train the bench press to a certain level. Let's take a look at what's included in this amazing program. Since this is a workout for the 225-pound bench press test, reps will be your ultimate goal.
Steve divided the plans into three types: A, B, and C. Each plan is only carried out once a week, with a cycle of three weeks. Please refer to the following for details. (Only some action diagrams that are not commonly used are shown. For more action diagrams, please visit: http://www.jirou.com/html/dongzuodaquan.html)
Plan A:
In the first week of the big cycle, use 5 x 5 bench press as the main training exercise (meaning to perform 5 groups with a weight of 5RM, the first 5 is the number of groups, and the next 5 is the RM weight), and proceed to the last group When bench pressing, try to do more than 5 reps. If the number of repetitions reaches 8, please increase the weight the next time you do Plan A.
Movement 1: Bench Press (Bench Press) 5 x 5
Action 2: Dumbbell Bench Press 3 x 10 (3 sets of 10RM weight)
Action 3: Barbell triceps extension (Skullcrushers) 3 x 10
Action 4: Barbell Push Press 3 x 6-8
Action 5: EZ Bar Curl 3 x 10
Action Six: Upper Shoulder Rope Row (Band Face Pull)s) 3 x 12
BPlan:
In the second week of the big cycle, use 5 x 8 bench press as the main training exercise. Just like Plan A, try to do more than 8 reps in the last set of bench presses and reach failure. If you can push more than 10 reps, , please be more serious the next time you implement plan B.
Action 1: Bench Press (Bench Press) 5 x 8
Action 2: Incline Dumbbell Bench Press (Incline Dumbbell Bench Press) 3 x 8
Exercise 3: Close Grip Bench Press 3 x 8
Action 4: Seated Barbell Press 3 x 8
Action 5: Upright Curls (Hammer Curls) 3 x 10
Action Six: Dumbbell Reverse Flyes (Bent Over Reverse Flyes) 3 x 12
Plan C:
The last week of the big cycle, bench press 3 x 3As the main training action, it is the same as the above two plans. When doing the last set of bench presses, try to do more than 3 times and reach failure. If you can push more than 5 times, please increase the weight the next time you perform plan C.
Action 1: Bench Press 3 x 3
Movement 2: Bench Press (Bench Press) 1 x failure
Action 3: Cable Tricep Extensions 3 x 10
Exercise 4: Seated Arnold Press 3 x 10
Action 5: Seated Dumbbell Curls 3 x 10
Exercise 6: Upper Shoulder Rope Row (Band Face Pulls) 3 x 12
Steve did not specify the training sequence and rest time. Our personal judgment should be that from movements 1 to 6, all movements should be completed to count as one cycle. The intensity is not low. Therefore, it is recommended to rest for at least 5 minutes after each cycle and between movements. Leave on for about 15 seconds.
Please note that these movements are quite professional. Please do not try them on your own without the guidance of a fitness instructor and if you are not familiar with them!
Note: RM (Repetition Maximum) means the maximum number of repetitions. Since the weight that everyone can bear is different, the number of times is used to indicate the level. 1RM is the weight that can only be done once, which is your maximum muscle strength.
5RM means that after repeating the weight 5 times, you will be unable to do the 6th rep, which is about 87% of your maximum muscle strength. 10RM means that after repeating the weight 10 times, you will be unable to do the 10th rep, which is about 75% of your maximum muscle strength. Therefore, you can also use the number of repetitions to infer your maximum muscle strength, but the higher the number of repetitions, the greater the error in the estimated maximum muscle strength.
Reference: Muscle & Strength