pROGRAM
Bench Press & Strength Training for NFL Combine and Pro Day Prospects
The 225-pound bench press test is not just about how much you lift. It is about how many times you can move it, under fatigue, in front of a room full of scouts. At Impact Sports Performance in Novi, Michigan, our strength program is built to raise your rep count and your full-body testing numbers together.
Your program is coached daily by Jim Kielbaso, the strength and performance coach Michigan Football hired to prepare its own NFL Draft prospects.
What Scouts Are Testing
Strength shows up across the Combine, not just on the bench. Scouts use it as a marker of durability and physical readiness for the NFL.
Bench press (225 lbs): Measures how many reps you can complete at a fixed load, reflecting upper-body strength and muscular endurance under fatigue.
Overall testing carryover: A stronger base supports every other event, from the drive phase of the 40 to the takeoff on your vertical and broad jump.
How We Build
Strength That Carries Over
Every athlete starts with an assessment so we know your current strength levels, movement quality, and where fatigue breaks down your technique.
01
Periodized strength program
Training is organized in phases, building a base of strength first, then shifting toward the speed-strength and muscular endurance that show up on test day.
02
Bench press technique and pacing
We coach bar path, breathing, and rep pacing so you can string reps together efficiently instead of burning out in the first ten.
03
Full-body strength work
Squat, hinge, pull, and press patterns build the total-body strength that supports every Combine event, not just the bench.
04
Conditioning
Work capacity and muscular endurance training help you hold technique and output across a long testing day.
05
Recovery integration
Strength training is demanding on the body. Recovery, mobility, and soft-tissue work are built into the week so training stays consistent and injury-free.
A Sample Training Week
Every plan is individualized. This is an example of how a strength-focused week may be organized.
| Day | Focus | Example Work |
|---|---|---|
| Monday | Upper-Body Strength | Bench press technique work, pressing variations, pull work |
| Tuesday | Lower-Body Strength | Squat and hinge patterns, single-leg strength, core |
| Wednesday | Recovery & Mobility | Mobility, soft-tissue work, light conditioning |
| Thursday | Bench Press Testing Prep | Rep-pace bench work, upper-body endurance, accessory pressing |
| Friday | Conditioning & Full-Body | Work capacity circuits, full-body strength, position-specific work |
Results From Athletes Who Trained With Us
Athletes who train with Impact Sports Performance can see measurable gains in bench press reps and overall strength testing. Below is where verified before-and-after numbers will go.
| Athlete / Position | Before (Reps) | After (Reps) | Improvement |
|---|---|---|---|
| [Athlete name, position] | [xx] | [xx] | [+x reps] |
| [Athlete name, position] | [xx] | [xx] | [+x reps] |
| [Athlete name, position] | [xx] | [xx] | [+x reps] |
See more athlete success stories on our Results page.
Train at Total Sports Complex in Novi, MI
Our athletes train with access to two full weight rooms, on-site nutrition, and medical support, all under one roof. Out-of-town athletes can train here while staying at nearby hotels.
Who This Program Is For
Draft-eligible seniors preparing for the NFL Combine
Athletes preparing for a college Pro Day
Football players of any position who want more reps and a stronger overall test day
Frequently Asked Questions
How many bench press reps can I add?
Results depend on your starting strength, body weight, and training history. Jim can give you a realistic target after seeing your current numbers.
Will lifting heavy slow me down for the 40 or jumps?
No, when it is programmed correctly. Strength work is paired with speed and power training so gains carry over instead of competing with each other.
Do you train all positions?
Yes. Loading, volume, and exercise selection are tailored to your position and body type.
Your preparation starts here
Ready to Get Stronger?
Reach out to Jim and get a strength plan built around your position, your numbers, and your test date.
