Marc Megna's Football Training Program

Follow Marc Megna's football training program to help you get stronger, faster, and more powerful on the field.

Marc Megna's Football Training Program

Remember to consult your doctor before starting any diet and exercise plan.

Team MuscleTech® strength and conditioning coach, Marc Megna knows what it takes to play in the pros. After a successful college career at a Division 1 school, Megna got drafted in 1999 and then played with Cincinnati and then New England. After a back injury side-lined him, he decided to get into performance coaching.

His passion and specialty is preparing young athletes for the combine: an annual, week-long event providing college football athletes the opportunity to display their talent in front of pro coaches, managers, and scouts. This is one of the most important moments in a young athlete's life, so they need to be in top shape in order to get noticed. The following training program is an example of a plan that Megna would use to get one of his very own athletes ready for this vital event.

*Perform each of the following workouts once per week and rest at least one day in-between each session.

Day 1    
Bench Press 5 sets 3 reps
Seated Cable Row 4 sets 10 reps
Close-Grip Bench Press 4 sets 10 reps
Bent-over Row 3 sets 10 reps
Dumbbell Triceps Extension 3 sets 12 reps
Day 2    
Speed Squat 10 sets 2 reps
Good Morning 4 sets 8 reps
Glute Raise 3 sets 5 reps
Back Extension 4 sets 10 reps
Hamstring Curl 4 sets 10 reps
Day 3    
Speed Bench Press 10 sets 3 reps
Rear-Delt Fly 4 sets 15 reps
Incline Press 4 sets 10 reps
Triceps Extension 4 sets 12 reps
One-Arm Row 4 sets 10 reps


As a top strength and conditioning coach, Marc understands the importance of post-workout nutrition. After a tough workout like this, Marc recommends that all of his athletes take NITRO-TECH® to help with recovery and to maximize lean muscle growth. Get it here!

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