Tracking each and every aspect of the Jeff Demps workout has lead me to a few key points. You see I’ve been a fan of this guy for awhile because he simply possesses the best speed of any college football player, so I needed to know what he is doing in his workout routine or was he just born like this? Well let’s break down his attributes to see.
First and foremost, one of his best characteristics is his hard work. Listen to what Mick Marotti the head strength and conditioning coach for the Gators football team had to say.
“It’s his work ethic and his motor,” Marotti said. “It’s really something special. From the time he showed up here through today, it’s always full-go. This is an overachieving guy that has a lot of gifts. He has an energy and enthusiasm for everything. People feed off him. They love to be around him. He’s the hardest-working guy on our football team and I can’t speak for our track coach, but I believe he’s probably the hardest working guy on our track team too.”
Okay so everyone can develop a tremendous work ethic… So is this the secret to his speed? No!!
It’s a combination of hard work, speed training, and STRENGTH!
That’s right Marotti says it himself Demps can back squat “an ungodly amount of weight.”
This is the staple to his speed. It’s developing extreme amounts of strength and developing the explosive power on the field.
The Gators workout are set up with a balanced attack of variations for each position. Here’s an example of one of Jeff’s actual leg workouts
Overhead Lunge Matrix
Hold a medicine ball over your head with both hands. Step forward (toward 12 o’clock) with your left leg, lowering yourself into a lunge. Rise and lunge toward 3 o’clock, then 6 o’clock. Switch legs and lunge toward 12, 9, and 6 o’clock. Face 12 o’clock between reps. Once around the clock equals a set.
Stand 6 feet from a wall, facing it, with your feet shoulder-width apart. Hold a medicine ball over your head with your arms extended. Without taking a step, lower the ball behind your head and throw it powerfully toward the wall, then catch it. Repeat three times, for a total of four repetitions.
Dumbbell Squat With Rotation Press
Stand holding two dumbbells at your sides at arm’s length, your palms facing each other and your feet shoulder-width apart. Squat down, lowering your body until your thighs are at least parallel to the floor. As you push your body back to the starting position, curl the weights to your shoulders and press the right dumbbell overhead as you rotate your torso to the left. Return to the starting position and repeat the entire movement, this time pressing the left dumbbell overhead as you rotate to the right side. That’s one repetition; do a total of six.
Cable Single-Arm Rotational Row
Attach a single-arm handle to a low-pulley cable, grab the handle with your right hand, and stand facing the weights. Place your left foot 12 inches in front of your right. Your right arm and the cable should form a straight line. Simultaneously squat down and bend forward at your hips so that your right knee is bent 45 degrees and your torso forms a 45-degree angle with the floor. This is the starting position. Now pull the handle to the side of your rib cage as you stand and rotate to your right.
Pause, then return to the starting position. Do four reps. Repeat with your right leg forward, holding the handle with your left hand
Dumbbell Snatch Squat
Grab a dumbbell with your right hand and let it hang at arm’s length in front of you, your palm facing your body. With your feet shoulder-width apart, bend slightly at your waist and knees until the dumbbell hangs below your right knee. In one movement, jump up as you thrust the dumbbell overhead while keeping it close to your body (as if you’re trying to touch the ceiling). As you land, immediately lower your body into a squat while keeping your arm raised. Push yourself to a standing position, then lower the dumbbell and repeat. Do two or three repetitions with each arm.
Overhead Lateral Lunge
Stand with your feet hip-width apart and hold a light weight plate in front of your hips with both hands. With your left leg, take a wide step directly to your left side, keeping your toes pointed forward. Simultaneously raise the weight overhead and lower your body by bending your right knee until your right thigh is parallel to the floor. Then push back up and lower the weight. Repeat with your right leg. That’s one repetition. Do four of them. (Too hard? Try it without raising the weight overhead.)
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