View Full Version : Need Help Making My Football Lineman Workout Routine

12-17-2008, 10:42 PM
I am 5'10 and 240 pounds. I play Center and Guard on Offense and on Defence I play Nose Guard

I currently need help sorting out my workout routine. I want to go 3 days on and 1 day off. As a lineman I know that I need to do squats, bench, deadlifts, cleans and other lifts. I mainly want to work on strength and power. I need help to make a full scheduale and also a cardio routine (To improve Acceleration and quickness off the line).

This is my current Nutrition break down. Also I will be switching to Muscle Milk after I finish my 100% Whey Gold.

Morning (7:00 AM)
- 24 g protein (Optimum 100% Whey Gold)
- Breakfast w/ skim
- Vitamins (Animal Pak)

- Granola Bar

Lunch (12:00)
- 24 g protein
- Lunch

After School (2:40)
- N.O Xplode (30 Minutes Before)
- Workout
- Cell mass (Immediately After Workout)

Home (20 minutes after Cell Mass)
- Snack
- Protein 24 g

Dinner (6:30)
-Protein 24g w/ dinner

- Fruit

Before bed
-Slow release protein 22g (Syntha-6)

12-17-2008, 11:19 PM
Someone move this to the GPP section, and we really need to sticky the Defranco material in there for all football specific questions...

12-17-2008, 11:20 PM




here you go

12-17-2008, 11:23 PM
Just from experience of being a linemen. Incline press would benefit you a lot more then bench. In high school i didn't benefit from any cleans. I always hated doing Olympic lifts. All i did was squats, squats and more squats, bench and incline press. I didn't go by what my strength coach routine told me what to do. I went by my things that work for myself. I would say on your off days do some core work.

12-18-2008, 01:24 AM
First off most Coaches do not their ass from a hole in a ground. Concentrate on squats deadlifts and incline bench but does close grip. If you look at the angle you are hitting people this is the movement that resembles this. Olypic movements are a waste of time. How many times do you lift a guy above your head? Read Louie about this. Stick to the basics if you have any questions e-mail me jpav50russianbear@hotmail.com. Good luck because I had this source when I first started

12-25-2008, 10:49 PM
I am a football coach and former player send me a pm and ill hook you up

12-27-2008, 12:43 PM
I am a football coach and former player send me a pm and ill hook you up

I second getting with Kingkong51. Rob get great strength results from his players.

01-01-2009, 12:37 AM
I am also interested in a workout routine for a lineman, im 6' 1"ish and about 220 lbs, im 16. I play all 3 offensive lineman positions and D-tackle and d-end. I would end kingkong51 a PM but it said i need a post count of 15 so as of right now i am just going to post this on here. Thank you in advance for anyone that can help.