Marc Megna’s Football Training Program

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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
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