• Lie with back on bench, grasping bar slightly wider than shoulder width

• Keeping elbows close to sides, lower bar with control until it touches chest
• Drive weight toward ceiling until arms are straight
• Repeat for specified reps

Sets/Reps/Weight: 3x6 at 275, 1x4 at 315

Shaw: We have a six-week bench program developed by Mike Woicek, who has six Super Bowl Championships. Hes the best strength coach in the world. We are lifting for muscle endurance, not necessarily strength. On the first Monday, we do sets of 8 reps at 65 percent of their one-rep max. On Wednesday, we do the same weight for 9 reps. On Saturday, we go back to 8 reps. The second week, we come back and add more and more reps throughout the week. In the fourth week, we go 6 reps at 75 percent, then work our way down. We rep out with 225 pounds, 5 different times in the last 3 weeks.

Guys always want to come in and lift one rep to see how strong they are. So a 300-pound bencher is always going to come in and try to bench 300 pounds. But football is a game of angles and endurance. Its not one rep or one play. You have to train the way you are going to compete.