Hey everyone. As I talked about in part 1, the “Quick Football Workout” series is intended to give you a glimpse into what I’m doing in the gym right now. Remember that these are short because they are part of the “Chop Wave” system and are followed up with a very specific workout the next day. These all contribute to the Explosive Football Training Program as a whole.

Here’s what I did on Thursday as part of my Max Effort Upper Body Day.

• Reverse Band 2-Board Bench – 135, 225, 315, 405 x 3, 505, 525, 555, 575, 600, 610 x 1

• Rolling Tricep Extensions – 60’s x 12, 70’s x 8, 8, 8, 8, 50’s x 15
•  Blast Strap Chins – 4 x 7
• Low Band Rows – 3 x 10

The Reverse Band Bench is done with the boards to simulate the feel of a bench shirt (they are very similar) and also to give my very beat-up shoulders a rest while still going heavy. The focus of the session is to build strength in the pressing muscles and then to add a bit of volume for the triceps and back.

Sometimes some of my former team mates will see me write about a training session like this and scoff. They think there’s not enough work! Well, these sessions are deceiving. If you are putting the right amount of intensity into the session, you’ll feel it! If you half ass it, then it’ll seem like a waste of time…because it is.

We all see guys who do 20 exercises and a million sets per session and think they are outworking everyone. But, upon closer inspection, we find that the weights they’re using are laughable and they have all the intensity of an Oprah Book Club meeting.

Want to learn more? Check out the NEW Explosive Football Training Program page. The site is brand new so head on over and check it out!