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  1. #1
    Coming Up The Ranks Granto1234's Avatar
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    Default Workout for Linebacker

    I was hoping to play football my junior year, and I'd like a steady workout that caters to football, specifically a linebacker. I can't go to practices or workouts with the team, because it's a private school, and my parents don't have the money for it. Thanks, in advance.

    Current Statistics:

    Height: 6'1
    Weight: ~193
    Bench Press: 275
    Squat: 355
    Deadlift: 355
    Powerclean: 215
    40-Yard Dash: ~4.85

  2. #2
    M&S Elite Member DazzlingD's Avatar
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    Default

    I'd imagine this would be a good workout for you.

    http://www.muscleandstrength.com/wor...h-workout.html
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  3. #3
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    Focus on reps less than 8 per set and hit your fast-twitch muscle fibers. That will build strength and speed. Check out rippetoes starting strength routine. Flexibility will be the next thing. Quads, hamstrings especially. Stretch when u wake up, before bed, before and after your workouts.

  4. #4
    Coming Up The Ranks Granto1234's Avatar
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    Quote Originally Posted by Coach View Post
    Focus on reps less than 8 per set and hit your fast-twitch muscle fibers. That will build strength and speed. Check out rippetoes starting strength routine. Flexibility will be the next thing. Quads, hamstrings especially. Stretch when u wake up, before bed, before and after your workouts.
    Yeah, I've made the mistake of not stretching, although I've started to, recently.

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    Given that you've already got pretty respectable lifts (Bench at least, not so much squat/dead), I'd look at something like Bill Starr's 5x5 Intermediate routine. If you can't do high pulls, substitute deads. Add in 3 sets of chinups/pullups on the second day (Wednesday).

    Do HIIT 3 times a week on your off days, mix it up between interval sprints, tabata burpees/skipping, hill sprints, etc.

  6. #6
    Coming Up The Ranks Granto1234's Avatar
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    Quote Originally Posted by dodgybob View Post
    Given that you've already got pretty respectable lifts (Bench at least, not so much squat/dead), I'd look at something like Bill Starr's 5x5 Intermediate routine. If you can't do high pulls, substitute deads. Add in 3 sets of chinups/pullups on the second day (Wednesday).

    Do HIIT 3 times a week on your off days, mix it up between interval sprints, tabata burpees/skipping, hill sprints, etc.
    I'm workin' on those deads, and squats! And high pulls aren't my favorite, but I'll do them if necessary. Thanks!

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    Quote Originally Posted by Granto1234 View Post
    I'm workin' on those deads, and squats! And high pulls aren't my favorite, but I'll do them if necessary. Thanks!
    Good man.

    I don't know much about NFL, but from your size/stats you look like a pretty good all rounder :-)

    Good luck with the training. You should start a log, if you don't already have one :P

  8. #8
    Coming Up The Ranks Granto1234's Avatar
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    Quote Originally Posted by dodgybob View Post
    Good man.

    I don't know much about NFL, but from your size/stats you look like a pretty good all rounder :-)

    Good luck with the training. You should start a log, if you don't already have one :P
    Thanks! I'll be sure to get one started!

 

 

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