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  1. #1
    Registered User RLuu's Avatar
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    Football weight training routine for linebackers

    hi
    i've been playing a lot of football lately and i was wondering what is a good routine for linebackers to get stronger,faster at...like what weight lifting machines, routine should i do?
    i couldnt find any on the site here...so far..
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  2. #2
    Registered User KHS RB/DB's Avatar
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    Check out Athletes.com, its run by the same people as bodybuilding.com and it should have some workouts.
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  3. #3
    Unknown sabonis224's Avatar
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    Do a Bill Starr 5x5 routine. He wrote the original up for football.
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  4. #4
    Registered User Pirate50's Avatar
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    Also if whatever workout you find doesnt include hangcleans add them. I think hand cleans are an important lift for linebackers. Some will say powercleans, do those too if you want, but powercleans are more suited for lineman tightends , people who go down to 3pt/4pt stances. Just my opinion.
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  5. #5
    Registered User powerwrestler's Avatar
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    I'd Recommend doing a Westside Barbell type program, like this one: http://defrancostraining.com/article...s_westside.htm

    You'll get big,strong, and explosive. just my 2 cents
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  6. #6
    Registered User Pirate50's Avatar
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    Bump on PW's post. I started this routine about 4wks ago and I can already notice a difference in strength, and size. Give it a shot

    PS I do hangcleans on the 2nd upperbody day
    Last edited by Pirate50; 10-24-2005 at 12:04 PM.
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  7. #7
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    HAVE I GOT THE SITE FOR YOU. its not bodybuilding.com so i'll pm it. WHAT IT IS, is ray lewis's workout its pretty intense though i would not do it during the season. if anyone else wants the link pm meh.
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  8. #8
    Registered User jenkinsj13's Avatar
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    Originally Posted by RLuu View Post
    hi
    i've been playing a lot of football lately and i was wondering what is a good routine for linebackers to get stronger,faster at...like what weight lifting machines, routine should i do?
    i couldnt find any on the site here...so far..
    As far as speed goes, I would do 4-5 sets of 6-8 reps of power cleans as heavy as you can go.... try super setting it with box jumps...

    for size, you need to take in 1 gram of protein per pound of body weight... so if you weight 160 lbs, you need to consum 160 grams of protein a day. Also, you need to eat as many carbs as you can fill your stomach with throughout the day

    Getting bigger will mean compromising with speed... so I would recommend building size in the winter and when spring hits just worry about maintaing strength that you gained in the winter and working on speed all spring and summer

    Getting stronger just involves keeping track of what you lifted the previous lift, and doing more weight. Simple. I personally do one to two body parts a day. For example
    monday- legs (squat, deadlift, calf raises, leg press, hamstring curls, front squat)

    Tues - chest and tricep (flat bench, incline, close grip, tricep extensions, etc)

    wed - Explosion day (power clean, hang clean, box jumps, single leg hops, bounding, runnning)

    thus. off

    friday - Back and Bi's (lat pull downs, bicep curls, shrugs, pull ups, ROWS, etc.)

    You need to run at least 2-3 times a week... but no long distance... only short bursts

    Another basic rule for getting stronger is doing at least two movements per muscle group when you lift that muscle so for example If i was doing chest and tri ceps, I would do flat bench and incline bench for chest, and tricep extensions and skull crushers for tri's)
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  9. #9
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    Do WS4SB 3. Do it...now
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  10. #10
    Registered User federaldb59's Avatar
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    This thread is 4 years old
    -------Mar 1st - June 1st fat loss competition-------
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    04/05 (---) | 04/12 (---) | 04/19 (---) | 04/26 (---) | Month Total:
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  11. #11
    Registered User moose45's Avatar
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    was unaware...hahah
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  12. #12
    Registered User bgk09's Avatar
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    Do alot of Bench
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