An American football lineman has difficulty driving into defensive linemen and believes he has lost his explosive ability. Which of the following is the BEST exercise order to help this athlete improve his performance?

• A. back squat, hip sled, leg (knee) curl, power clean
• B. power clean, back squat, hip sled, leg (knee) curl
• C. leg (knee) curl, back squat, power clean, hip sled
• D. hip sled, power clean, leg (knee) curl, back squat

Answer: (B)

The key idea is to place explosive, high-velocity movements at the start of the session when the athlete is freshest, then follow with heavy strength work, and finish with more isolation/accessory exercises. This sequencing maximizes neural activation and rate of force development, which are crucial for explosive driving power.

Starting with the power clean makes sense because it requires maximal rate of force development and technical precision. Performing it first ensures optimal power output and clean technique before fatigue sets in. After developing explosiveness with the power clean, the body can handle a heavy multi-joint lift like the back squat, which builds maximal strength—the foundation that supports powerful movements in the field.

Following the squat with a hip-press/hip-dominant movement helps develop hip extension and knee drive with substantial loading while still being relatively non-technical compared to free-weight Olympic lifts. Ending with a hamstring-focused leg curl provides targeted posterior chain work and balance, without compromising the quality of the earlier, more explosive and heavy lifts.

Starting with a squat or a leg isolation before the explosive lift would blunt power output and neural drive, while placing the explosive lift after fatigue would diminish technique and speed.