Strength Training For linemen

Comment

Comment by Daniel Gammelgaard on October 13, 2011 at 2:17am

I have been the starting center for my team since january, and i don't have any excuses for why i did'nt start training earlier. But i really wanna improve my strenght(and overall athletesism), so if anyone could help me, with making a wourkout schedule for me. I'm 16 years old, 5'8, and 220 lbs(part fat, part muscle). We don't have the best gym, but it looks like it's good enough.

Comment by François Chartray on February 23, 2011 at 8:57pm

i am looking to improve my strenght, does somebody have any ideas of training programs that i can use 4 days a week.

i would also like to improve my technique as a center, does anybody have tips or drills to help me make my snapps faster and more precise.

thank you

Comment by Patrick McHenry on December 18, 2010 at 4:57pm

I will start adding off season training. We give our football players the month of December off and then we start in Jan with their lifting and agility work. I have added some of the strongman lifting we do with them.

Comment by Coach Welch on November 30, 2010 at 1:36pm

it is a bench/rack a player gets into with their lower body, they are able to "good mornings" while lying parallel to the ground and other exercises. here is a link to the ones we use, we have 3 in our weight room.
http://www.power-lift.com/glutehambench.htm

Comment by Patrick McHenry on November 30, 2010 at 1:32pm

What is the glut and hamstring rack

Comment by Coach Welch on November 30, 2010 at 1:22pm

The follow up to the overhead squats that we have seen develop flexibitlity, hip strength directly coorelating with spped and power is the glute and hamstring rack.

Comment by Patrick McHenry on November 30, 2010 at 1:18pm

Coach Welch

Overhead squats and front squats are a favorite. To work on the upper body flexibility I start out with overhead split squats. I found it helps with balance and stability. When they can start adding weight and they feel comfortable, I use just the bar and do regular overhead squats. I also use the Power Blaster for overhead squats. I found that to be easy and a safe way to teach anyone.

Comment by Coach Welch on November 30, 2010 at 1:10pm

This is is response to the question about flexibility. The number 1 exercise I have found for o-line men is overhead squats.

Comment by Patrick McHenry on November 22, 2010 at 9:35am

Jessie

I use a dynamic warm up before lifting, speed / agility workouts and practice. I attached the drills we go through. If we play on a Friday night, then I take the players through the dynamic warm up and light jog on Sat morning while the football coaches are getting ready to review the game film.

I also incorporate a lot of flexibility in the lifting program. We squat until the top of the thigh is parallel to the ground, cleans we start below the knee and end in a parallel squat. We also do lunges, Power Blasters, Bottom squats and single leg squats making sure everything is parallel. I have our athletes get into their stance so they can see themselves in a mirror. If you look at a good line stance, they are 90* at the hip and knee.

WARM UP

Forward lunge
Backward lunge
Knee to chest
Heel to glut (hold ankle)
Elbow to ankle
Frankenstein
Butt kicks
High knees

I go down and back with all of these

Back pedal
Lateral shuffle swing arms
Carioca
Lay on stomach, get up and run
Shuffle then turn and run
Backpedal then turn and run

Patrick

Comment by Jesse Duvuvei on November 20, 2010 at 10:08am

anybody have tips on what to do for flexiblity?

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