Program Design for an Offensive Lineman - StrengthCoach.com

Performance EvaluationDates10 yards Valid Test40 yards Valid TestFly 4080-120yardsPro agility Valid Testrun or linedrillVertical Valid TestjumpHorizontaljumps (ft)5 boundsMax cleanValid TestMax squatValid TestMaxbenchShuttle(20/300)Valid TestValid Test

Weekly StructureThis is the suggested split to improve your speed and stretch during a week of training.Day Day Day Day Day Day Day DayIntensity Hard Hard Rest Light Light Rest RestExplosive StrengthExplosive StrengthSpeed/agilitySpeed Agility Speed AgilityExercise Programs for each Phase of TrainingAlways train power movement firstChange a few exercises every 3- 4 weeksBase TrainingMonday and ThursdayExercise Week 1 Week 2 Week 3 Week 4Clean dead lift 3* 5-8 3* 5-8 3* 5-8 3* 5-8Chest exercise 3* 8-12 3* 8-12 3* 8-12 3* 8-12Standing 2* 8-12 3* 8-12 3* 8-12 2* 8-12Shoulder pressPush ups/dips 3*max 4*max 5*max 2*maxShrugs 2* 8-12 3* 8-12 3* 8-12 2* 8-12Neck exercises Variety of movements (flexion/ extension/ rotation)Abdominals 2 or 3 activities from abdominals (light) or SwissTuesday and FridaySquat 3* 8-12 3* 8-12 3* 8-12 2* 8-12One leg activity 2* 8-12 3* 8-12 3* 8-12 2* 8-12Pulling exercise 2* 8-12 3* 8-12 3* 8-12 2* 8-12Pulling exercise 2* 8-12 3* 8-12 3* 8-12 2* 8-12Wide Grip curls 2* 8-12 3* 8-12 3* 8-12 2* 8-12Drags or one legpulleyFront, and backward walk and side drags -20m distanceOne leg pulley (adductor and abductor )Stability Internal and external rotationAbdominalsChoose 2 or 3 activities from abdominalsStability and Abdominal training Drills to improve posture Abdominal work/pillar Low intensity aerobic activity (20-30 min)

Abdominal selection SheetAbdominal conditioningLower Isolation drills Leg raise Reverse crunch Prone kick outsObliques wood chop lying side roll Oblique crunch Side bends Side flexion Swiss ball side rolls Med ball (strength and peak)Upper Crunch Cable crunch kneeling, standing Med ball (strength and peak)Transversus Tummy tuck Forced exhalationPillar drills Prone Ball row (feet, arms) Multi-plane stabilization (prone, standing) Bridge Swiss ball bridge (both ends)

List of Speed and Agility DrillsExercise Specific Exercises and drills Reps and setsDynamic warm up A,BHigh kneesButt kicksProgressionsAnkling, Arm swingsExplosive knee driveAccelerationSpeedPlyometricsResisted RunningAgility andCone drillsSpeed EnduranceAerobicLying StartsFalling StartsHill sprintsProgressionsIns and Outs10-20 yard flyLeapingSingle leg high kneeHigh kneesPawingStationary fast legJump squatsSplit squatsDouble leg tapPower skippingSpeed skaterOne leg hops, One leg boundTwo leg hop , 2 legged boundSide to side jumpsBarrier jumps, slant boardResisted runResist and let goShuffle stepAgility ladder (5min)Carioca, TapiocaBackpedalT-drillSprawls with ball (5-10 reps)4 point crab shuffleGorilla walkThere and Back300 meter ShuttleRepetitive runs (10-30 yards)2-4 sets of 5-10 minutes of anactivity at a low to moderateintensityMake a 10-20 yard course andperform each warm up 2 Xeach (chose 2-3 activitiesbefore speed and agilitysessions)Activities are performed 2-5 xeach, depending on thetraining phase.(These activities areperformed on day one and daythree) locomotion plyometricsuse a 15-25 yard distanceActivity are performedbetween 2-5 x each, dependingon the training phase(These activities areperformed on day two andfour.)Use during Hypertrophy phaseUse during Base

Exercise ReviewCarries and Drags This technique is very beneficial in improving work capacity. It should beimplemented during base. This type of activity is done near the end of a trainingsession. This exercise will improve the athlete’s ability to overcome their body’sinertia, while improving their ability to overcome the static and dynamic frictionassociated with the dragging devices. In sport this will improve their driveagainst opposition.Principles of proper implementation of SAQ program for a lineman Train acceleration and starting speed by working from a stationary position The majority of the running program should start with acceleration drills beforespeed drills (except with over speed training) Due to the large mass associated with this position, activities that stress the bodyshould be avoided (high intensity plyometrics) Perform drills that are most complex and require the most concentration first inthe training session Discontinue a drill if proper technique can not be maintainedFrequently asked questionAre there any benefits for Linemen to do aerobic conditioning? The answer to this question lies in the application and the type of aerobicconditioning used and the individual characteristics of the athlete. I believelineman should have a good aerobic base. However, slow continuous steady stateruns are not the best. Short duration interval training and repetitive short distancesprints with reduce recovery will maximize their fitness. This should be doneduring hypertrophy at a frequency of 3x/week. This will maximize dynamicmovement capabilities and recovery while allowing the muscle to still grow. Toreduce the impact associate with running, it is important to run on a grass surfaceor change the mode of training to a lower impact aerobic activity e.g. bikestepper.

ConclusionThe basis of a program for a football lineman has been developed based on the principlesof periodiation and sport science. Exercise selection is based on the developmental needsof the athlete and the characteristics of a successful lineman. In my previous article “Howto Plan Your Full Year Training Schedule” I expand on topics such as training phases and loadmanipulation. In my up and coming articles I will expand on exercise selection andexplain the value of Olympic style weightlifting for various sports.For more information contact Sam Walls at the e-mail address belowswalls@attcanada.ca

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