12-Week Defensive and Offensive Line Workout Program | STACK
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12-Week Off-Season Lineman Workout Program

May 13, 2013 | John Cissik

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Defensive and offensive linemen need to be big, strong and powerful. For them to develop these physical attributes, off-season workouts are absolutely essential. This is the only time of the year when they can make noticeable improvements in their strength and power. (Watch Patrick Willis train.)

Linemen: You only have 12 weeks to achieve your training goals. So your off-season workout program needs to be structured to progressively challenge your body and give you the tools you will need for success when August rolls around.

The following defensive and offensive lineman workout program is broken down by month—May, June and July. It includes five days of training each week to develop strength, speed, quickness, and conditioning. It will build your foundation of strength and prevent overtraining, because recovery is factored in. At the conclusion of the twelve weeks, you will be stronger, faster and more explosive, and have the conditioning needed for two-a-days.

May Lineman Workouts

Monday

Tuesday

  • Push Jerk - 3x3 @ 60-70%
  • Bench Press - 3x12-15 @ 60-70%
  • Floor Press - 3x12-15 @ 60-70% max Bench Press
  • Bent-Over Rows - 3x12-15
  • Standing Military Press - 3x12-15

Wednesday

Perform in a circuit fashion with no rest between exercises. Perform each exercise for 30 seconds, then sprint 10 yards before the next exercise. Rest for two minutes between circuits. Repeat three times.

  • Bear Crawls
  • Lunges
  • Inchworms
  • Push-Ups
  • Burpees
  • Planks

Thursday

Friday

  • Push Jerk - 3x3 @ 70-80%
  • Incline Press - 3x12-15
  • Dips - 3x12-15
  • Single-Arm Dumbbell Rows - 3x12-15 each side
  • Superset: Biceps Curls + Triceps Extensions - 3x12-15 each exercise

June Lineman Workouts

Monday

  • Power Clean - 3x3 @ 70-80% max
  • Back Squats - 3x8-12 @ 70-80% max
  • Split Squats - 3x8-12 each leg
  • Good Mornings - 3x8-12
  • Reverse Hyperextensions - 3x8-12
  • Technique Drills - 10-15 minutes
  • Sprints - 5x5 yards
  • Bounds - 3x10 yards
  • "M" Drill - 1x3
  • Mini-Hurdle Hops - 3x5 yards

Tuesday

  • Push Jerk - 3x3 @ 70-80%
  • Pause Bench Press - 3x6-10 @ 60-70% max Bench Press
  • Close-Grip Bench Press - 3x6-10 @ 50-60% max Bench press
  • Pull-Ups - 3x8-12
  • Seated Military Press - 3x8-12

Wednesday

Perform in a circuit fashion with no rest between exercises. Perform each exercise for 30 seconds, then sprint 10 yards before the next exercise. Rest for two minutes between circuits. Repeat three times.

  • Bear Crawls
  • Kettlebell Swings
  • Lunges
  • Rope Slams
  • Inchworms
  • Rope woodchoppers
  • Burpees
  • Kettlebell Cleans (right hand)
  • Planks
  • Kettlebell Cleans (left hand)

Thursday

  • Clean Pulls - 3x6 @ 80-90% max Power Clean
  • Pause Back Squats - 3x6-10 @ 60-70% max Back Squat
  • Rack Deadlifts - 3x8-12
  • Glute Ham Raises - 3x12-15
  • 
Technique Drills - 10-15 minutes
  • Resisted Sprints - 5x5 yards
  • Sprints - 3x20 yards
  • "L" Drill - 1x5
  • High Knees Jumps - 1x5 (clasp knees and stick landing)

Friday

  • Push Jerk - 3x2 @ 80-90%
  • Bench Press - 3x6-10 @ 80-90%
  • Weighted Push-Ups - 3x6-10
  • Single-Arm Dumbbell Rows - 3x12-15 each side
  • Superset: Biceps Curls + Triceps Extensions - 3x12-15 each exercise

July Lineman Workouts

Monday

  • Power Clean - 3x1-2 @ 80-90%
  • Back Squats - 3x6-10 @ 80-90%
  • Step-Ups - 3x6-10 each leg (6 inch box)
  • Seated Goodmornings - 3x6-10
  • Back Raises - 3x8-12
  • Technique Drills - 10-15 minutes
  • Sprints - 5x5 yards
  • Bounds - 3x20 yards
  • "M" Drill - 1x3
  • Hurdle Hops - 3x10 yards

Tuesday

  • Push Jerk - 3x1-2 @ 80-90%
  • Eccentric Bench Press - 3x4-8 @ 60-70%
  • Board Bench Press - 3x4-8 @ 80-90% max Bench Press
  • Bent-Over Rows - 3x4-8
  • Seated Dumbbell Shoulder Press - 3x4-8

Wednesday

Perform in a circuit fashion with no rest between exercises. Perform each exercise for 30 seconds, then sprint 10 yards before the next exercise. Rest for two minutes between circuits. Repeat three times.

  • Bear Crawls
  • Kettlebell Swings
  • Crunches
  • Lunges
  • Rope Slams
  • Plank
  • Inchworms
  • Rope Woodchoppers
  • Side Plank (right side)
  • Burpees
  • Kettlebell Cleans (right hand)
  • Side Plank (left side)
  • Rope Twists
  • Kettlebell Cleans (left hand)
  • Superman

Thursday

  • Clean Pulls - 3x6 @ 90-100% max Power Clean
  • Eccentric Back Squats - 3x6-10 @ 60-70% max Back Squat
  • Rack Deadlifts - 3x4-8
  • Glute Ham Raises - 3x12-15
  • Technique Drills - 10-15 minutes
  • Resisted Sprints - 5x5 yards
  • Sprints - 3x20 yards
  • "L" Drill - 1x5
  • Box Jumps - 1x5 (jump to box)

Friday

  • Push Jerk - 3x1-2 @ 90-100%
  • Bench Press - 3x2-4 @ 85-95%
  • Dips - 3x4-8
  • Single-Arm Dumbbell Rows - 3x12-15 each side
  • Superset: Biceps Curls + Triceps Extensions - 3x12-15 each exercise
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
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