The Tight End Workout | STACK

Turn Yourself into a Great Tight End

June 13, 2012

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The modern-day tight end has to be a flexible player with excellent catching and run-blocking skills. Tight ends are not only difficult to find, they’re also tricky to train, making the position one of the most difficult to fill on football teams at every level.

Become the offensive force your team needs at tight end by building strength, improving wide receiver skills and working on blocking technique. Start by following this sample tight end training guide for both the weight room and the field.

The Tight End Workout

In the weight room, tight ends should work more like linemen than skill players. Use low reps and heavy weights to gain strength and power.

1. Bench Press
Include this muscle-building favorite in your tight end workout at least twice a week. Use a set of 8, 6, 4 and 2 reps followed by one with 6, 4, 4 and 2 reps.

2. Squat
Squat on the same day you Bench using sets of 6,4,4,2 and 5,4,3,2.

3. Power Clean
Some consider the Power Clean to be the most valuable football lift because of the range of motion it facilitates. Incorporate Cleans twice a week, using sets of 5,5,5,5 and 3,3,3,3,3

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4. Bent Over Row
Use lighter weights at first to master proper form. Try for 3 sets of 5.

5. Upright Row
This is a good pulling lift that helps build the strength needed for run blocking. Try for 3 sets of 5.

Tight End Field Training

As a tight end, you should be conditioning and running with other skill players. Tight ends are usually bigger than running backs and receivers, so don't fret if you are a step slower than these teammates. Just make sure your conditioning is at their level.

Build your conditioning by running Shuttles in increments as short as 40 yards and as long as 300 yards. As a tight end, you won’t run many deep routes, so focus your training on crisp routes like the drag, hitch, stick and out. Develop your receiving skills by working through some of STACK’s wide receiver drills.

Finally, if you’re not an excellent run blocker, you won’t see the field. Spend a lot of time in your workouts perfecting your run blocking technique. Pay close attention to footwork and pad placement in drills. Team up with the best offensive lineman on your team to learn his technique.

Cody McCain
- Cody McCain is the head football coach and physical education teacher at Pleasant Home High School in Andalusia, Alabama.
Cody McCain
- Cody McCain is the head football coach and physical education teacher at Pleasant Home High School in Andalusia, Alabama.