THE UNIT Combine Program
UNIT
Strength & Conditioning, Weightlifting, General Fitness, Functional Fitness, Field Sports, Power Sports , Speed, FootballBeing a UNIT is about mastering the three pillars of athletic performance: BIGGER, FASTER, STRONGER.
The UNIT COMBINE program is a structured 12-week plan designed to develop power, speed, and strength, preparing you for peak performance in THE UNIT COMBINE. This testing ground measures: 40-Yard Dash, Max Broad Jump, Max Power Clean, Max Bench Press, and 225lb Bench Press Reps.
Program Structure
Monday – Acceleration Work (Resisted/Unresisted Sprints, Med Ball Throws)
Tuesday – Lower Body Strength (Squats, Cleans, Jumps, RDLs)
Wednesday – Upper Body Strength (Bench Press Variations, Rows, Shoulder Work)
Thursday – Max Velocity Sprint Work (Drills, Submax Sled Sprints, Fly-ins)
Friday – Upper Body Strength/Hypertrophy (Close-Grip Bench, Rows, Dips)
Saturday – Lower Body Power (Deadlifts, Squats, Jumps, Nordics)
Sunday (Optional) – Rest Day
Watch Me! - Acceleration Day
A
Please watch the attached video for today's training. - Blaine
B
Triple Broad Jump
3 x 1 @ MAX
C1
Heavy Resisted Accel
4 x 2
C2
Medium Resisted Accel
4 x 2 @ 10
C3
Acceleration
4 x 1 @ 10
D
Med Ball Underhand Forward Toss
2 x 8
E
Med Ball Overhead Backward Toss
2 x 8
Watch Me! - Lower Body
A
Please watch the attached video for today's training. -Blaine
B
Hang Power Clean
3 x 4
C1
Back Squat
4 x 3
C2
Low Seated Box Jump
4 x 3
D
RDL
3 x 5
E
Seated Calf Raise
3 x 10
F
Lunge ISO Hold
3 x 30
A
Explosive Push Up onto Box
3 x 3
B
Bench Press
3 x 5
C
Bench Press AMRAPS
5 x MAX
D1
Pendlay Row
3 x 8
D2
Incline DB Bench Press
3 x 8
E1
DB Lateral Raise
3 x 10
E2
Rear Delt Flyes
3 x 10
A
Straight Leg Shuffle
2 x 10
B
Straight Leg Bounds
2 x 10
C
Bent Leg Bounds
2 x 5
D
Ankle Dribble
2 x 15
E
Shin Dribble
2 x 15
F
Knee Dribble
2 x 15
G
Dribble Bleed
2 x 30
H
Alternating Bounds for Distance
3 x 10
I
Low Height Hurdle Hops
2 x 5 @ 3
J
Sub Max Fly In
3 x 1 @ 20
K
Sub Max Sleds 20%
10 x 1 @ 10
L
Sub Max Sleds 15%
5 x 1 @ 20
Watch me - DYNAMIC(ish) UPPER
A
Please watch the attached video for today's training. -Blaine
B1
Close Grip Paused Bench Press
6 x 4
B2
1-Arm DB Row
4 x 12
C1
Dip
4 x MAX
C2
Standing DB Upright Row
4 x 12
D1
Supinated Chin-Up
4 x MAX
D2
DB Muscle Snatch
4 x 12
A1
Clean Deadlift
3 x 4
A2
Broad Jump
3 x 3
B
Front Squat
5 x 5
C
DB Reverse Lunge (Front Foot Elevated)
3 x 5
D
Nordic Curl
3 x 5
Blaine McConnell
Former professional athlete for Team USA Bobsled with over a decade of coaching experience specializing in elite power, strength, and speed development.
