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STRONGMAN

&

PLYOMETRIC

TRAINING

forLINEMAN

Patrick McHenryMA, CSCS*D

Ponderosa High School

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What is the ULTIMATE job of

a Linemen?

ALLOWS OTHERS TO DO THEIR

JOB!

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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What are the keys to being a

good linemen?Powerful

push the other person off the line

Agile

pull / pass protect

rush / run down QB or running back

Flexible

move from three point stance

drop into pass protection stance

avoid being double teamed

Balancedmaintaining playing position with everything going on

around you

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Areas of Development

Strength:Lower body to maintain pad levelaccelerate/ decelerate

Upper body to punch

RotationalHand Speed:

Infighting

Footwork1st & 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?

Strongman Training

PLYOMETRICS

LiftingAgility

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Neurologically, the brain does notrecognize individual muscles; It

recognizes PATTERNS OFMOVEMENT.

TRAIN THE MOVEMENT NOT THEMUSCLE.

Gambetta

Why are strongman &

plyometrics effective?

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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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Factors effecting Power

development

Training experience of athlete

Time of year(pre season / off season etc.)

Variation of exercisesOther factors

multiple joint

speed of movement

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Why develop POWER

It appears strength, and

especially speed of movement

and explosiveness should be

emphasized in training forfootball Barker et.al.1993

Power development is

paramount to optimalneuromuscular function Kraemeret.al 2000

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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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A powerful athlete has explosive

strength, exceptional

acceleration, and speed.OShea 1995

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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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Lifting

Off Season

Pre Season

Multi joint

Ground based

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Strongman Training

Sandbags

Tires

Medicine ballsKettle bell lifts (db or sandbags)

Other???

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Sandbags

Link between strength and speed

Develops POWER

Can make heavier then medicineballs

Release so you do not have

deceleration concerns

Any type of lifts can be done with

them

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Can be used on the field or in

weight room

Works on hand strength

SAFE

Different

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Tires

Develop power

Have to use correct form /

technique

Fun / different

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Kettle bell lifts

Explosive

Teaches correct form / technique

Use same muscles as lifts but in anew and unique way

Ground base / full range of motion

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PlyometicsDevelop power

Triple joint extension (ankle / knee / hip)

Use upper body correctly

This is how the game is played:

EXPLOSIVE

Intensity:

Low level vs. High level8-10 reps 5 reps or less

Jump height

Intensity

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Upper bodyDevelop power in lower body and transfer to

upper bodyForward or rotational

Lower body

Triple joint extensionNot all jumps are plyometics

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Limited To your Imagination

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Ultimate

GYM

Ptmach@aol.com