Strength Report: A Post-Season Developmental Program for Linemen

The primary objectives of the post-season football developmental program for our linemen are to enhance individual athletic performance and reduce the potential of injury through the implementation of exercises, drills, team concepts and work ethic that transfers directly to the playing field.
To accomplish these objectives, we incorporate a fourteen-week cycle divided into three phases. The first four weeks is a transition phase beginning at the end of the season. This phase is used for recovery and testing along with review and teaching of lifting mechanics and technique. The second phase of the post-season starts when our players return from the holiday break and lasts until spring break. This six-week period involves a five-day-a-week rotation consisting of three total body lifts and two days of team mat drills.
After returning from spring break, we go into the final four weeks of our post season which is a split routine consisting of working two days on the upper body and two days on the lower body. On the first of the two days we focus on traditional strength lifts and on the second we focus on explosive power and/or functional strength movements. In addition to the lifting sessions, we also incorporate three days of speed, conditioning, and movement drills.
Here is a basic periodized guideline for our lifting program:

Phase 1 - Transition phase/season recovery-teaching and testing
• Four-week duration/three sessions per week.

Phase 2A - Body composition workouts
• Three-week duration.
• High volume/low intensity-short rest ratio.
• Three sessions per week/3-5 exercises per muscle group/3-6 sets.
• 12-15RM reps per set/60-75% of 1 rep max.
• 30-60 second rest intervals between sets

Phase 2B - Strength phase: three-week duration.
• Medium volume/medium intensity/medium rest ratio.
• Three sessions per week/3-5 exercises per muscle group/3-6 sets.
• 4-8 RM reps per set /75-90% of 1 rep max.
• 60-90 second rest intervals between sets.
Spring break/one week: active recovery period.

Phase 3 - Competitive strength phase:
• Low volume/high intensity/long rest ratio.
• Four sessions per week/split routine/3-5 exercises per muscle group/3-6 sets.
• 1-3RM reps per set/90-100% of 1 rep max.
• 90-120 seconds + rest intervals between sets.

Throughout all of the above phases, the exercises, exercise volumes and intensities are adjusted accordingly for the targeted objective of each phase (transition or teaching phase, body composition phase, strength phase, competitive strength phase) taking into account the mode of training: platform, power rack, dumbbell, core strengthening, functional, and injury prevention lifts.
Our goal is the development of the total athlete. In order to achieve this goal, we structure our workouts to address the areas necessary for improving performance and reducing possible injury. The following are lifts and movements we use to reinforce body position and motor firing patters along with accentual position strengths needed for defensive linemen.

1. Dumbbell Cylinder Incline Bench
We use this bench pressing exercise to stress the proper elbows and thumbs up strike position when punching the opponent’s body. This exercise also has the added benefit of working the low to high arm pattern used when striking and lifting the pads of an offensive lineman.
2. Up-downs/Bag Pick-Up and Punch-out The emphasis is on upper body power, proper power angles, and recovery from a poor to the correct football power position.

3. Sledgehammer Core Power
Our sledgehammer routine is incorporated into our core stability, strength, power sequence. The various movement patterns work the entire core along with working the energy system of choice. This is also an excellent routine for upper body functional strength working the grip and forearms.

4. Big Tire Combat Drill
We use this combatant drill to develop competitiveness while emphasizing upper body power, proper power angles, and mental toughness. With all of the lifts and movements we change the work-rest time ratios to work specific targeted energy systems.
Our strength and conditioning program is organized in a periodized seasonal cycle made up of time blocks that adjust volumes, intensities, and exercises that fit the specific training objective of each. With the selection of the proper off-season lifting, agility, and conditioning exercises and routines, we attempt to increase all the components of athleticism needed to enhance the individual’s performance. It is our belief that a successful off-season training program will transfer all of the technical concepts of strength, speed and multi-directional movement from our training facility to the practice field while installing work ethic, attention to detail, and commitment to the team concept. u