Football Diaries: Part Three - The Lineman Workout.

Over the past couple weeks I have discussed some important dietary considerations for lineman, or anyone who on the football squad who may be trying to gain weight. Of course diet is only half the battle; the other half is training...

[ Part 1 ] [ Part 2 ] [ Part 3 ]

Over the past couple weeks I have discussed some important dietary considerations for lineman, or anyone who on the football squad who may be trying to gain weight. Of course diet is only half the battle; the other half is training and without it, you can only be so good. Consider your body like a bicycle; there are two tires that both need to work together.

Nutrition is one tire and training is the other. If you have a flat tire on your bike, you can get from point A to point B, but not efficiently. If both are flat, in this case meaning both training and diet are poor, you'll really struggle to get the endpoint. The key is to have both working simultaneously for optimal performance.


The Workouts

Therefore, let's consider some training suggestions. As a lineman you want overall power. Don't waste your time with single jointed movements (bicep curls, tricep pushdowns, leg extensions, etc). Concentrate on multi-joint movements that really work a number of muscles simultaneously. I'm talking squats, deadlifts, dips, flat & incline bench press, standing military press, cleans, pullups, etc. Sure there are others, but this is a start.

For this period of workouts, break them up into 4-day splits; so aside from other cross-training type workouts, you essentially have three "rest" days from resistance training.

Since we're going primarily for power in this cycle, the best thing to do is keep the reps low and weights high.


Monday

Click here for printable workout log!


Tuesday

Click here for printable workout log!


Wednesday

    Off


Thursday

Click here for printable workout log!


Friday

Click here for printable workout log!

Some basic principles to keep in mind as well. First, this is a general program that can help build power and strength. There are obviously a million programs and exercises you that work. Second, the program (or any) should be changed every 3-4 weeks, depending on how your body is adapting.

Third, do not forget to stretch. Finally, you cannot recover unless you eat properly.

Remember, training is just half of the battle; nutrition is the other half. And without proper rest, you'll never recover or grow.

[ Part 1 ] [ Part 2 ] [ Part 3 ]

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ell789
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ell789

love this workout done it for 8 weeks. also got alot of my friends doing it. im from the uk i was 12.6kg now 14.4kg. had not done the gym for 3 years but was 15kg before when training. now going to change my workout to this one http://www.sugdenbarbell.co.uk/routines/The-Standard-Westside-Template cant wait to use my resistant bands monday. might make some little tweaks as i play defensive end. any tips an advice would be great. Elliott

Feb 1, 2013 9:20am | report
 
dragonscott
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dragonscott

Hey, I'm a little bit too overweight for my arm strength for me to do pull-ups, do you have any ideas for what I could try instead? Thanks.

Apr 28, 2014 10:19pm | report
 
ultron15

Do reverse rows. Get under a barbell, set it up kinda high. Grab onto it like you would when you bench, and just pull yourself up. Keep your legs straightened out but not all the way

Jul 15, 2015 5:04am | report
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