How to Weight Train for Linemen Part 2

Being a good lineman is a lot more than lifting weights and workouts, but here's a routine to make you better.

Instructions

Difficulty: Moderate

1. Day 1
   Squats are the base for everything you do. Learn to love them and get really really good at them. 10 sets to simulate game time. Go light enough that you can do every rep explosively and hold at the top with knees slightly bent to failure at the end of each set. Squat supports are done like this. Load the bar with 150-200% of your 1RM and do a 1/10th squat for reps. This will help you raise your squat numbers fast and train your tendons to handle forces heavier than you normally lift. 1 minute between sets. 3 minutes between exercises.
   Squats 10x5
   Single leg squats 5x5
   Squat supports 3x10
   Side lunges 5x5
   Calf raises 4x12
2. Day 2
   Pressing movements are the final link in the transfer of force between you and that unlucky guy you hit. Bench as you would squat. Explode on every rep and hold at the top to failure at the end of each set. You don't always get both hands on a guy so that's why you do 1 dumbbell lifts, pressing each dumbbell separately. 1 minute between sets. 3 minutes between exercises.
   Bench press 10x5
   1 Dumbbell bench press 3x8
   Incline press 5x5
   Push press 5x5
   1 Dumbbell over head shoulder press 3x8
3. Day 3
   Pulls balance all of the force of your presses. If your pulls are weak, your presses won't be as strong. Dead lifts help you generate force from the ground at the start of every play, so take them very seriously. Oh, and chicks dig a massive back.
   Dead lift 10x5
   Barbell row 5x5
   Dumbbell row 3x8
   Lat pull down 5x5
   Back extensions 3x8
4. Day 4
   I hope you didn't think day 1 was all of your leg work. The legs make the man, so you better get some big burly ones. If you haven't seen the light already, your strength is nothing if you can't use it to explode on another guy. Your bench, squat and dead lift are all pretty pointless if you're doing them slowly. Olympic lifts force you to be explosive, or you won't get up the weight. Focus on great form for these, as you could put yourself out for a season if you don't. Now is also the time to build up those hamstrings, so make the most of it.
   Clean 5x5
   Snatch 5x5
   1 dumbbell snatch 3x8
   Stiff leg dead lift 5x8
   Reverse hypers 3x8

Tips & Warnings

• Simple as that. No bicep curls, no crunches, no 100 yard sprints. Now go hit somebody.