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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10-22-2005, 07:54 PM #1
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Football weight training routine for linebackers
Pain is a good thing, it tells us that we're still alive!
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10-22-2005, 08:15 PM #2
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10-22-2005, 09:49 PM #3
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10-24-2005, 07:40 AM #4
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.
Wise men don't judge: they seek to understand
("wu wei")
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10-24-2005, 09:29 AM #5
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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10-24-2005, 11:58 AM #6
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10-24-2005, 03:01 PM #7
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12-21-2009, 11:46 PM #8
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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12-22-2009, 07:04 AM #9
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12-22-2009, 09:57 AM #10
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This thread is 4 years old
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12-22-2009, 10:02 AM #11
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12-22-2009, 11:34 PM #12
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