STRONGMAN & PLYOMETRIC TRAINING for LINEMAN

Patrick McHenry MA, CSCS*D Ponderosa High School

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.

Bigger

What is the PERCEPTION of a linemen?

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

What are the keys to being a good linemen?

Powerful
push the other person off the line

Agile

Flexible

pull / pass protect rush / run down QB or running back move from three point stance drop into pass protection stance avoid being double teamed

Balanced

maintaining playing position with everything going on around you

Areas of Development
Strength:
Lower body to maintain pad level accelerate/ decelerate Upper body to punch Rotational Infighting

Hand Speed:

Footwork

1st & 2nd step Move lateral, backward, arch quick

Flexibility :
Hip / knee / ankle Allows for triple joint extension

Balance:
Shoulders back/ not leaning too for forward Head up, weight evenly distributed Right / left

How Do we Develop this?

Strongman Training
PLYOMETRICS Lifting Agility

Why are strongman & plyometrics effective?

Neurologically, the brain does not recognize individual muscles; It recognizes PATTERNS OF MOVEMENT.
TRAIN THE MOVEMENT NOT THE MUSCLE.
Gambetta

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

Factors effecting Power development

Training experience of athlete Time of year (pre season / off season etc.) Variation of exercises Other factors
multiple joint speed of movement

Why develop POWER

It appears strength, and especially speed of movement and explosiveness should be emphasized in training for football Barker et.al.1993 Power development is paramount to optimal neuromuscular function Kraemer
et.al 2000

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 possible OShea 1995

A powerful athlete has explosive strength, exceptional acceleration, and speed.

OShea 1995

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 potential
Stone, M.H. NSCA Sports Performance Enhancement Consortium

Lifting

Off Season Pre Season Multi joint Ground based

Strongman Training
Sandbags Tires Medicine balls Kettle bell lifts (db or sandbags) Other???

Sandbags
Link between strength and speed Develops POWER Can make heavier then medicine balls Release so you do not have deceleration concerns Any type of lifts can be done with them

Can be used on the field or in weight room Works on hand strength SAFE Different

Tires
Develop power Have to use correct form / technique Fun / different

Kettle bell lifts

Explosive Teaches correct form / technique Use same muscles as lifts but in a new and unique way Ground base / full range of motion

Develop power

Plyometics

Triple joint extension (ankle / knee / hip) Use upper body correctly

This is how the game is played: EXPLOSIVE Intensity: Low level vs. High level
8-10 reps Jump height Intensity 5 reps or less

Upper body
Develop power in lower body and transfer to upper body Forward or rotational

Lower body
Triple joint extension Not all jumps are plyometics

Limited To your Imagination

Ultimate GYM
Ptmach@aol.com