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  1. #1
    Registered User yung-gun1's Avatar
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    need good linebacker workout

    im planning on going out for linebacker next year, i hit farely hard and i can take down ppl twice my weight. i need a good routine to increase my explosiveness and help me hit harder

    also i would like to know where to find a workout (such as plyos ect) incase i dont know what the workout is


    Thank you
    Working my way to the top.

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  2. #2
    Aaron watchandsee23's Avatar
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    With your current lifts and age if you just hit the compounds really hard you should grow stronger, faster, and explosive. And eat clean also make sure you get somewhere in the area of 1 gram of protein per pound of bodybweiht you have.
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  3. #3
    Registered User yung-gun1's Avatar
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    okay thank you, i play with highschool football players and so i wanna get stronger and faster so i can outrun or tackle them

    or at least help

    the players stats

    Jordan- Bench:225 for maybe 5
    Squat:285 for 8
    Deadlift: i dont know
    40: most likely around the 5.0-5.9
    weight:bout 155-160

    Howard-Bench:225 for most likely 10-12
    Squat:idk
    Deadlift:idk
    40:maybe 7.0?
    weight:around 250

    everyone else is about the same or worse. i can take howard down but i have to cling to his feet and hold on for dear life

    jordan i can never catch so i have never tackled him
    Working my way to the top.

    Bench - 215
    Squat - 315 Parallel
    Deadlift - 410
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  4. #4
    Registered User dmoore323's Avatar
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    you can't catch someone who has a 5.0-5.9 40 time?
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  5. #5
    Registered User Joey Cage's Avatar
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    I don't think at your age you should be lifting really heavy yet, it was mess around with your height, but you should do things Daily that will get you Lumber Jack man power like Chins (wide, Close) , Push Ups, Dips, and Box Jumps (like in basketball) and lots of Road Work to get your endurance and speed up.

    Road Work- JOG (1 min) Sprint (30 Sec) Walk (1 min) Repheat 8 Times

    You can do that as long as you can, 8 times is a good start. You need speed in the lineback postion, and power as well but little kids won't be that powerfull yet (unless god has gifted you with gorilla size) so just do push up daily, chins and all that, when you get to be 14-15 Start on a good Weight Program and Take your supplements! :-)
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  6. #6
    Registered User roxfootball0711's Avatar
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    Freshmen Linebacker

    I'm a freshmen linebacker and offensive guard maybe play tackle every so often and i got 5.5 40 time i'm 175 pounds.
    Does any1 got advice on what i should do to get faster beside losing weight? any kind of drill or lifting technique would help. i would like 2 get down 2 a 5.3-5.1 by early august.
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  7. #7
    OFFENSE/DEFENSE MiddlLineBack62's Avatar
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    Originally Posted by roxfootball0711 View Post
    I'm a freshmen linebacker and offensive guard maybe play tackle every so often and i got 5.5 40 time i'm 175 pounds.
    Does any1 got advice on what i should do to get faster beside losing weight? any kind of drill or lifting technique would help. i would like 2 get down 2 a 5.3-5.1 by early august.
    do sprints with a speed chain or speed sled
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  8. #8
    OFFENSE/DEFENSE MiddlLineBack62's Avatar
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    Originally Posted by yung-gun1 View Post
    okay thank you, i play with highschool football players and so i wanna get stronger and faster so i can outrun or tackle them

    or at least help

    the players stats

    Jordan- Bench:225 for maybe 5
    Squat:285 for 8
    Deadlift: i dont know
    40: most likely around the 5.0-5.9
    weight:bout 155-160

    Howard-Bench:225 for most likely 10-12
    Squat:idk
    Deadlift:idk
    40:maybe 7.0?
    weight:around 250

    everyone else is about the same or worse. i can take howard down but i have to cling to his feet and hold on for dear life

    jordan i can never catch so i have never tackled him

    isent 5.0-5.9 a pretty big difference in somone's 40?


    EDIT: and if that howard guy ran a 7.0 40 wouldnt he just be a big ball of fat?
    "Semper-Fi"
    Lugoff-Elgin Demons

    14
    HT:5'4"
    WT:136lbs.
    Bench:160lbs.
    Squat:335lbs.(Parallel)
    40-yd. Dash:5.31

    Training for football and Marines
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  9. #9
    Endo-Meso 1.5 PowerBuilder08's Avatar
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    Originally Posted by Joey Cage View Post
    I don't think at your age you should be lifting really heavy yet, it was mess around with your height, but you should do things Daily that will get you Lumber Jack man power like Chins (wide, Close) , Push Ups, Dips, and Box Jumps (like in basketball) and lots of Road Work to get your endurance and speed up.

    Road Work- JOG (1 min) Sprint (30 Sec) Walk (1 min) Repheat 8 Times

    You can do that as long as you can, 8 times is a good start. You need speed in the lineback postion, and power as well but little kids won't be that powerfull yet (unless god has gifted you with gorilla size) so just do push up daily, chins and all that, when you get to be 14-15 Start on a good Weight Program and Take your supplements! :-)
    It will mess with your height? Ooooooooh boy here we go again....
    11B

    I neg 5/day everyday

    Black Knight
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  10. #10
    Most Muscular Metallicats Metallicats826's Avatar
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    Working out wont mess with your height

    Olympic lifts work best for explosiveness...so you, a lb, can explode through a tackle or a block

    speed ladder or weight sled will help rox

    yes, 5.0 is far different 5.9...but, they are just two different types of slow
    The strong do what they can, the weak do what they must

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  11. #11
    Registered User yung-gun1's Avatar
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    Originally Posted by MiddlLineBack62 View Post
    isent 5.0-5.9 a pretty big difference in somone's 40?


    EDIT: and if that howard guy ran a 7.0 40 wouldnt he just be a big ball of fat?
    lol sorry That was a long time ago, Jordans 40 is about 4.8, mine is 5.3

    howard is about 5.5-5.6
    Working my way to the top.

    Bench - 215
    Squat - 315 Parallel
    Deadlift - 410
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  12. #12
    Registered User JO2010's Avatar
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    dude

    just starting as a sophmore ,linebacker is awesome i went from being a starting running back to starting fullback to starting linebacker which was the best out of all of them. Power cleans go, heavy but no too heavy cause you can really mess up your back , squats, heavy as you can so you can enlarge your thighs and glutes, front squats as well, hit the bench like crazy. do alot of ladders for speed. dots, jump rope, and make sure you develop a solid core so you don't get your ass knocked.


    squat-330
    powerclean-185
    bench-185
    front squat-215

    40 time-4 '9
    weight-155
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  13. #13
    Powerbuilding olinerules87's Avatar
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    Don't You Think It Is Getting Too Late To Start Offseason Work For Football????
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  14. #14
    Habeeb it KellerLB's Avatar
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    For linebacker you should bulk and but still do cardio and by cardio I mean sprints... Sprint/Break/Sprint/Break/Sprint/Break... Do Plyos (weighted lunge jumps, Tuck Jumps, Squat Jumps, As, Bs, Skips for height, skips for length, Skipping rope) and for working out (3 times a week)


    Day 1:
    5x5 Speed Squats (Explode up)
    5x5 Deadlift
    5x5 Bench Press
    3 Sets of ABs (weighted)
    3 Sets of Dips

    Day 2:
    5x5 Deadlift
    5x5 Power Cleans
    5x5 Bench Press
    5x5 Pendlay Rows
    3 sets of Abs (weighted)

    Day 3:
    5x5 Regular Squats
    5x5 Deadlift
    5x5 Bench Press
    3 sets of pullups
    3 sets of dips

    Example:
    Monday = Day 1
    Tuesday = Plyos
    Wed = Day 2
    Thurs = Cardio Sprints
    Fri = Day 3
    Sat = Plyos
    Sun = Cardio Sprints (or off days)

    Eat lots of carbs find your BMR times by 1.7 and add 500 for your calories and lots and lots of protein
    Legalize it and I will advertise it!
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  15. #15
    Registered User Alfro's Avatar
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    Originally Posted by yung-gun1 View Post
    okay thank you, i play with highschool football players and so i wanna get stronger and faster so i can outrun or tackle them

    or at least help

    the players stats

    Jordan- Bench:225 for maybe 5
    Squat:285 for 8
    Deadlift: i dont know
    40: most likely around the 5.0-5.9
    weight:bout 155-160

    Howard-Bench:225 for most likely 10-12
    Squat:idk
    Deadlift:idk
    40:maybe 7.0?
    weight:around 250

    everyone else is about the same or worse. i can take howard down but i have to cling to his feet and hold on for dear life

    jordan i can never catch so i have never tackled him
    You said you can bring him down but you gotta hold on thats not a tackle...At middle linebacker you gotta be able to hit him and knock him on his first time.
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  16. #16
    Powerbuilding olinerules87's Avatar
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    Originally Posted by KellerLB View Post
    For linebacker you should bulk and but still do cardio and by cardio I mean sprints... Sprint/Break/Sprint/Break/Sprint/Break... Do Plyos (weighted lunge jumps, Tuck Jumps, Squat Jumps, As, Bs, Skips for height, skips for length, Skipping rope) and for working out (3 times a week)


    Day 1:
    5x5 Speed Squats (Explode up)
    5x5 Deadlift
    5x5 Bench Press
    3 Sets of ABs (weighted)
    3 Sets of Dips

    Day 2:
    5x5 Deadlift
    5x5 Power Cleans
    5x5 Bench Press
    5x5 Pendlay Rows
    3 sets of Abs (weighted)

    Day 3:
    5x5 Regular Squats
    5x5 Deadlift
    5x5 Bench Press
    3 sets of pullups
    3 sets of dips

    Example:
    Monday = Day 1
    Tuesday = Plyos
    Wed = Day 2
    Thurs = Cardio Sprints
    Fri = Day 3
    Sat = Plyos
    Sun = Cardio Sprints (or off days)

    Eat lots of carbs find your BMR times by 1.7 and add 500 for your calories and lots and lots of protein
    not a great program. you shouldn't deadlift 3 times per week
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  17. #17
    Habeeb it KellerLB's Avatar
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    take it out of day 2 I do and i find it fine I take glutamine which for those who think its overtraining it helps with that
    Legalize it and I will advertise it!
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  18. #18
    Registered User yung-gun1's Avatar
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    Originally Posted by Alfro View Post
    You said you can bring him down but you gotta hold on thats not a tackle...At middle linebacker you gotta be able to hit him and knock him on his first time.
    I can tackle him pretty easy now. I used to hit wrong, Id just go at the hit with my shoulder and hope they fall. Now I grab the back their knees pull and push into them with my shoulder. Alot easier to take people down that way lol.
    Working my way to the top.

    Bench - 215
    Squat - 315 Parallel
    Deadlift - 410
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  19. #19
    Registered User Alfro's Avatar
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    Originally Posted by yung-gun1 View Post
    I can tackle him pretty easy now. I used to hit wrong, Id just go at the hit with my shoulder and hope they fall. Now I grab the back their knees pull and push into them with my shoulder. Alot easier to take people down that way lol.
    Damn, I didnt even realise that this threa was from 06...
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  20. #20
    Registered User Linebacker52's Avatar
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    Originally Posted by acbrits08 View Post
    It will mess with your height? Ooooooooh boy here we go again....

    first of all frank castle from the punisher doesn't speak latin... your quote is from flavius renatus... a roman general
    more importantly
    a linebacker needs to be able to tackle fullbacks coming up the middle, and cover WRs man to man. For this we need to be fast and strong. Linebacker is by far the most challenging position to train for. we need to be heavy, but not so that we are slow.
    to the guy with the first post... if you cant catch a RB doing a 5.0, just give up.
    i play the highest level texas football and our slowest RBs run 4.6
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    Hey You Guuuys!!! Fullback7's Avatar
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    Originally Posted by Linebacker52 View Post
    first of all frank castle from the punisher doesn't speak latin... your quote is from flavius renatus... a roman general
    more importantly
    a linebacker needs to be able to tackle fullbacks coming up the middle, and cover WRs man to man. For this we need to be fast and strong. Linebacker is by far the most challenging position to train for. we need to be heavy, but not so that we are slow.
    to the guy with the first post... if you cant catch a RB doing a 5.0, just give up.
    i play the highest level texas football and our slowest RBs run 4.6
    What school would that be by the way?

    I'm assuming you only have 2 RB's, because the fastest team, and best team in the last 2 decades, North Shore... Only had 2 RB's running 4.6's and under. I am also talking about legit 40's.

    Also why the hell would you bump this?
    CPT-ISSA
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    Endo-Meso 1.5 PowerBuilder08's Avatar
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    Originally Posted by Linebacker52 View Post
    first of all frank castle from the punisher doesn't speak latin... your quote is from flavius renatus... a roman general
    more importantly
    a linebacker needs to be able to tackle fullbacks coming up the middle, and cover WRs man to man. For this we need to be fast and strong. Linebacker is by far the most challenging position to train for. we need to be heavy, but not so that we are slow.
    to the guy with the first post... if you cant catch a RB doing a 5.0, just give up.
    i play the highest level texas football and our slowest RBs run 4.6
    How does lifting heavy make you slow?

    Oops, it doesn't. You're not even responding to my original point either, the point that this kid had a misheld belief that lifting heavy would screw with his growth.

    What is lifting heavy? It is your legs contracting in a maximal effort for a short amount. What are your legs doing for sprints? They are contracting in a maximal effort for a short burst. Training light is training your legs to give submaximal efforts for longer periods, which is the same as jogging.

    What does it matter what level you play? If you want to play that game, great kid, not only do I currently play at the collegiate level, I was also a coach for the third-ranked Division II team in the nation back in 2005.

    Toodles.

    Oh, and watch the new Punisher movie. That's where I heard the quote, when Frank Castle said it, therefore I'm attributing it to him.
    Last edited by acbrits08; 03-24-2008 at 04:34 PM.
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    Registered User medblak's Avatar
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    Originally Posted by yung-gun1 View Post
    I can tackle him pretty easy now. I used to hit wrong, Id just go at the hit with my shoulder and hope they fall. Now I grab the back their knees pull and push into them with my shoulder. Alot easier to take people down that way lol.
    u playing varsity
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    Registered User rebel_man31558's Avatar
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    Football

    Im a college football player and to be honest with you. you need to do alot of bounding exercises, your biggest thing is power clean and hang clean. and squats. Bench is a plus too. To get forty time up work on your legs. the stronger your legs are the faster they can move you. eat clean and avoid fried foods. I was in highschool under a pretty wel established program so i kinda got a head start. good luck
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    Registered User wrestle445's Avatar
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    Focus on all your compound lifts. Hit em 3x a week.

    I don't want to sound like everyone else on here but rippetoes is always a good choice.
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    From my experience, power cleans helped most for explosiveness. It's the best football lift in my opinion. When you first engage somebody, you're going to use that same motion and explosion. If you get somebody there, you don't have to rely so much on bench and arm strength.
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    Registered User Joshleb's Avatar
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    That's a terrible work out, you don't deadlift and bench press three days in a row. dumbass
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    Endo-Meso 1.5 PowerBuilder08's Avatar
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    Originally Posted by Joshleb View Post
    That's a terrible work out, you don't deadlift and bench press three days in a row. dumbass
    So Rippetoes is a stupid workout now...?

    Oh wait, nevermind the one you ripped is Bill Starr's 5x5 which is an even better workout than Rippetoes. Dumbass.
    Last edited by PowerBuilder08; 11-25-2008 at 10:36 AM.
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    Registered User DeathByBacker's Avatar
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    I havn't seen an outline of Rippestoes workout, but if it really does involve deadlifting and benching 3 days in a row, then yes it is a bad program.
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    Registered User 2iceman4's Avatar
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    Cool

    hey man im 15 a 9th grader

    weigh:168
    bench:250
    squat:405
    deadlift:around 465
    40:4.59
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