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Strength Training for

Linemen

Patrick McHenry

MA, CSCS*D

Ponderosa High School

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What is the ULTIMATE job of

a Linemen?

ALLOWS OTHERS TO DO THEIR

JOB!

FOUNDATION OF THE TEAM

Protection

1st line of defense

Many more aspects to their job.

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What is the PERCEPTION of

a linemen?Bigger

sometimes overweight /obese

patch kids in little league

Not as athletic

cannot catch ball

not as fast as the others

do not have good footwork

COULD NOT BE FARTHER

FROM THE TRUTH

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Critical Areas of

Development

Lower Body

Train the Nervous System

Foot QuicknessAcceleration

Doyle

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Areas of Focus

Strength: Lower body to maintain pad level accelerate/ decelerate

Upper body to punch

Rotational

Grip strengthHand Speed: Infighting

Punching at different areas / angles

Footwork 1st & 2nd step Move lateral, backward, arch

quick

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Flexibility : Hip / knee / ankle

Allows for triple joint extension

Balance: Shoulders back/ not leaning too for forward

Head up, weight evenly distributed Right / left

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How Do we Develop this?

LiftingAgility

Plyometrics

Strongman Training

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Critical Areas of Correction

Flexibility

Torso Strength

Posterior ShoulderPosterior Chain

Doyle

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Do not allow your athletes to

develop poor technique.

Smaller gains in that exercise

Less transfer to other performance

activities (i.e. Specificity)

Increased likelihood that the

athlete will never develop good

technique

Increase injury potentialStone, M.H. NSCA Sports Performance Enhancement

Consortium

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If an athlete cannot execute a

squat properly, the solution is not

to find an alternative movement

but to correct the problem.

Doyle

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Lifting

Strength in / off season & earlypreseason

Power in late preseason & in season /playoffs

Multi jointGround based

Vary StancesStable / staggered

Rotational

Grip Strength

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Strength

Sets: 3-6

Reps: 4-8

80-100% 1 rm

Bench, squat, incline, military,

clean

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POWER

Defined:

The rate at which work is

performed Komi 2003

Power is the capacity to do a

given amount of work as rapidly

as possibleOShea 1995

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Why develop POWER

Power development is

paramount to optimal

neuromuscular function Kraemer

et.al 2000

A powerful athlete has

explosive strength, exceptional

acceleration, and speed.OShea 1995

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Power

Power = worktime (Do not move slow)

Sets: 3-5

Reps: 3-550-80% 1 rm

Cleans, pulls from floor, bottomsquats, front squats, close gripbench, DB bench, scoops, jammercomplex, push press, overheadsquats, drop cleans, body weight

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Variation of Exercises

The more exercises performed the

greater variety and stimulus to the

system. Torcolacci 1993

One way to alternate the program is to

do a different exercise to develop the

same muscle Yessis 1981

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Bottom Squat

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Drop Cleans

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Jammer

ComplexBoth arms

Single arm

Alt single arm L/R

Alt single arm double L/R, L/R (R/L,R/L)

Split squat Alt Arm(three types of stances, stable / staggered / one leg)

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Stable

Stance

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Staggered

Stance

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POSTERIOR

CHAIN

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Ultimate

GYM

Ptmach@aol.com