what are good football lineman work out routines?

December 4, 2009 by admin · 2 Comments
Filed under: Football (American) 
football
Travis M asked:

I’m on my high school football team offensive line, but right now it’s the off season and I’m in the weight room every morning lifting, but i don’t really have a good routine going, and don’t know a lot of lifting techniques besides the classic bench press curling squats and dead lifts so if anyone has any suggestions for lifts that would build muscle as well as good weekly routines to get into.

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2 Responses to “what are good football lineman work out routines?”
  1. Joe289 says:
    December 7, 2009 at 6:39 am

    Work on chop blocking.Chop block every pass play if your on the o line. Its a guarantee pancake. Joe289

  2. nkf711 says:
    December 8, 2009 at 3:51 pm

    All strength and wind.

    Alot depends on your size, I was a big lineman in high school -6-4″ and 280lbs, so I ran alot to keep my weight down, about two miles a day, everyday. I had pretty good strength, but needed to work on my quickness, so you really need to access your areas of weakness to determine what you have to work on the most. You will need to do frequent reassessments on yourself and your workouts may change over time based on what you need help in the most.

    As far as strentgh, just get used to a routine that promotes power.

    The most common are the best. But concentrate on:
    1. Bench (can never have enough upper body strentgh)
    2. Shoulders: pull downs, and use of dumbells / straight bars in a varity of positions.
    3. Legs: squats, but even better are the new inclined and decline sled type machines, and running.
    4. Arms: curls, triceps curls, do these whenever you want to take a break during your workout, between the big lifts.
    5. Push-ups: It is hard to think of a better exercise to promote upper body strentgh. It works your chest, shoulders, arms, back and abs. I wish I did more of these in HS.

    Underrated but definitely needed: Agility, ask your coach about a few skills that will promote increasing your agility, and do them.

    All that being said you can also email or contact a few college “Strentgh and conditioning,” coaches in your area. You can go to the football team website and find a listing of coaches and you will find them right there. Contact the S&C coach and tell them what you are trying to do, and if they would be nice enough to give you some of the routines they are using for their lineman. In most cases they will. Also once you recieve this info it is a good measuring stick for yourself if you are thinking of playing at college. nkf711

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