A Complete Strength and Conditioning Program for Offensive Linemen PART Two
by: Dan DalrympleStrength and Conditioning Coach, New Orleans Saints©
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The strength program is designed as a four-day split. The base spilt is Monday-Tuesday-Thursday-Friday. Other day combinations can be used as well. Recovery must be factored in and tailored to the split chosen.
For example, a condensed split does not allow great recovery between workouts during the week. This requires volume to be reduced in workouts one and two to allow for recovery by workouts three and four. However, since three days of recovery exist with this approach, the later workout days in the week can be large and intense. We tend to have our big squat day on Thursday, as an example see Sample Workout Sheet.
Once the days of the week and frequency are decided, what is actually done each day must be determined. Our base split is an upper/ lower/ upper/ lower version. This can, of course, be easily reversed to a lower/ upper/ lower/ upper. More exotic splits include:
All Pulls/All Push/All Pulls/All Push (or vice versa)
Explosive/ Strength/Explosive/ Strength
Push/ Lower Body and Pulls/ Push/ Lower Body and Pulls
Upper/ Lower/ Total/ Total (Sun-M-W-F)
What split that is chosen depends mostly on how strength training needs to fit with other program components as well as scheduling and facility limitations. Variation of frequency
The next consideration relates to how work is organized within the individual workout. For us, exercises are paired in groups of twos or threes. This may be done by pairing push ups with pull ups, strength exercises with explosive exercises (such as squats with box jumps), strength/power with stabilization (such as power clean with planks or bench with rotator cuff) and/or strength/power with mobility/flexibility (such as squats with hip flexor or calf stretch). Pairs are limited by imagination and goals of the program. Pairings also help reduce workout time.
Conditioning Considerations
Conditioning is directly related to success in football. Players must be conditioned with the style of play and understand the practice philosophy. We believe that championships are earned through preparation. Preparation takes the form of practice. The ability to perform skills perfectly and repeatedly in practice prepares the athlete for success in competition.
Offensive linemen fatigue more rapidly when changes of direction are involved. An example of this would be to compare the fatigue level of running a 300 (around a field) vs. a 300-yard shuttle in 25-yard legs (with 11 changes of direction). For this reason we attempt to utilize a number of agility drills performed in intervals to promote a conditioning effect.
Offensive linemen perform their job against resistance. For this reason, we employ weighted sled pushes and pulls in the conditioning program. We also execute our strength routines with strict rest intervals. All segments of the workout are assigned a specific time for completion determined by the rep and set number, tempo and rest interval of the exercises in the segment. This keeps the athletes on task and promotes conditioning. Lastly, we employ strength and power exercise circuits often combined with runs. This promotes an interval conditioning effect, prepares the athlete to work against resistance (football shape) and has the added benefit of reducing some of the wear and tear on knees, hips, and ankles associated with making big guys condition only with running. Introducing competition by keeping time/score helps to improve the quality of effort and build mental toughness.
Example # 1
250-500 meter row (max effort).
Battling (heavy) ropes - 20 reps of various movements plus 5 burpees with rope.
Wall balls - 10-15 reps.
150-yard shuttle (25 yard legs).
3-5 rounds
Example # 2 (also makes a nice warm up when done for 1-2 rounds)
Jumping jacks x 30 or AMRAP 30-60 seconds
Skier jacks x 30 or AMRAP 30-60 seconds
Burpees x 30 or AMRAP 30-60 seconds
Mountain climbers x 30 or AMRAP 30-60 seconds
3-5 Rounds
Example # 3
250-500 meter row (max effort)
Power clean (no more than 50% max) 5 reps
DB or KB squat to push press 5 reps (20-35 lb. in each hand)
Battling (heavy) ropes with 20 reps of various movements
Box jump ups x 5
3-5 Rounds
Finish with 300-yard run (around football field)
Circuits are limited only by imagination. One caution is to watch total volume especially in exercises that require working against body weight. What is good for a smaller athlete may be way too much volume for a 300 lb. lineman.
Conclusion
Linemen are a special breed and require special consideration in their strength and conditioning program. Offensive linemen need the strength of a power lifter, the power of an Olympic lifter and the grace and body control of a ballerina. Whats more, they need to repeat these characteristics 70+ times a game. Championships are won in practice. Offensive linemen are built in the off-season. Get to work!
About the Author: Dan Dalrymple has been the strength and conditioning coach for the New Orleans Saints since 2006. He was previously the strength and conditioning coach at Miami (OH) for 17 years. Dalrymple was Samson Equipments NFL Strength and Conditioning Coach of the Year for 2009 and is one of only two coaches in the NFL to be certified by the Collegiate Strength and Conditioning Coaches Association as a Master Strength and Conditioning Coach. He recently completed a three-set series of DVDs on Developing Offensive and Defensive Linemen and Post-Season Training that is now available at AFMvideos.com.