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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
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