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.
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.
|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|
|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|
|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|
|Dumbbell Step-Up||4 sets||6 reps|
|Cable Woodchopper||4 sets||8 reps|
|Dumbbell Romanian Deadlift||3 sets||8 reps|
|Single-Leg Hip Bridge||3 sets||8 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!