Metabolic Training – Football Supersets 

These short metabolic training bursts combines two of my favorites for developing explosiveness, ground based stability (especially for offensive linemen), and functional strength. Combine this series with a 40 yard sprint and repeat for 5 rounds.

1. Offensive Lineman Plate Punch: Assume O-Line staggered stance with solid upper body posture. Produce explosive punch with plate, while maintaining abdominal strength.
2. Hip Drive with Kettlebell: Assume solid deadlift base, and grasp kettlebell. Brace the abdominals by squeezing the stomach tight, and drive the kettlebell high using an explosive hip drive. Be sure to keep both shoulder blades squeezed together, and return the kettlebell to the ground by bringing it close to the body.
3. 40 yard sprint, and repeat the series 5 times.