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
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Thread: need good linebacker workout
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11-06-2006, 03:32 PM #1
need good linebacker workout
Working my way to the top.
Bench - 215
Squat - 315 Parallel
Deadlift - 410
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11-06-2006, 07:50 PM #2
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11-07-2006, 04:55 AM #3
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 himWorking my way to the top.
Bench - 215
Squat - 315 Parallel
Deadlift - 410
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11-07-2006, 08:14 AM #4
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11-07-2006, 08:33 AM #5
- Join Date: Oct 2006
- Location: San Antonio, Texas, United States
- Age: 36
- Posts: 162
- Rep Power: 0
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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06-08-2007, 01:18 PM #6
- Join Date: Jun 2007
- Location: Succasunna, New Jersey, United States
- Age: 31
- Posts: 5
- Rep Power: 0
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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06-08-2007, 01:22 PM #7
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06-08-2007, 01:24 PM #8
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06-08-2007, 05:50 PM #9
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06-08-2007, 06:14 PM #10
- Join Date: Apr 2007
- Location: Marietta, Georgia, United States
- Age: 38
- Posts: 1,797
- Rep Power: 285
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 slowThe strong do what they can, the weak do what they must
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06-08-2007, 06:14 PM #11
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07-15-2007, 12:21 PM #12
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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07-15-2007, 12:26 PM #13
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07-15-2007, 12:33 PM #14
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 proteinLegalize it and I will advertise it!
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07-15-2007, 01:08 PM #15
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07-15-2007, 01:14 PM #16
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07-15-2007, 01:18 PM #17
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07-15-2007, 06:27 PM #18
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07-15-2007, 06:58 PM #19
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03-24-2008, 12:06 PM #20
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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03-24-2008, 12:13 PM #21
- Join Date: Sep 2007
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03-24-2008, 02:58 PM #22
- Join Date: Nov 2006
- Location: Tennessee, United States
- Age: 39
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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 03:34 PM.
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03-25-2008, 04:41 PM #23
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08-23-2008, 09:55 PM #24
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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08-24-2008, 12:23 AM #25
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08-24-2008, 03:26 PM #26
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11-25-2008, 09:31 AM #27
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11-25-2008, 09:33 AM #28
- Join Date: Nov 2006
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11-25-2008, 02:37 PM #29
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05-09-2010, 01:45 PM #30
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