12-Week Off-Season Lineman Workout Program

May 13, 2013 | John Cissik

Must See Football Videos

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...
Must See
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 28,207,060
Patrick Willis' Homegrown Off-Season Workout
Views: 1,225,771
Roy Hibbert 540 lbs Deadlift
Views: 1,560,472

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 68,298
Kevin Love's Cone Hop Basketball Shooting Drill Views: 6,362
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 127,960
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,654
What Ryan Hall Eats for Breakfast
Views: 795,225
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,612
Greg Nixon's Hill Training Program
Views: 705,718
Roy Hibbert 540 lbs Deadlift
Views: 1,560,472

Load More
More Cool Stuff You'll Like

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Tobin Heath's Powerful Leg Workout

Add Surprise Sets for a Great Workout Finisher

Paul Rabil's Powerful Rotational Strength Workout

Build Strong Legs with the Leg Press Lockdown Workout

Build a Strong Upper Body With These Landmine Exercises

Build Bulletproof Chest Strength With This Unconventional Method

3 Reasons Why You Should Do Full-Body Workouts

2 Brutal 10-Minute Workouts That Deliver Serious Results

Todd Durkin's Complete Football Strength Training Program

The 4 Best and Worst Cable Machine Exercises

3 Tips to Blast Through Training Plateaus

Not Making Bench Press Gains? Try These Strategies

Abby Wambach's Strength and Speed Workout

4 Tips for Reducing Deadlift Back Pain

Abby Wambach's Soccer Power Workout

Jump Higher After a Month With These 3 Exercises

Kevin Love's In-Season Workout

3 Habits of Highly Successful Coaches

Get Faster to Pitch Harder

The Top 10 Mistakes Athletes Make in the Weight Room

Train Like a Pro: James Harden's Basketball Maintenance Workout

How You Can Olympic Lift With an Injury

Speed Drill of the Day: Reverse Lunges

How to Recover From a Soccer Game or Workout

Train Like a Pro: MLS Soccer Strength Program

Is It Too Soon for Olympic Lifts?

Use Sled Pushes to Increase Speed, Strength and Power

Use Wave Loading to Take Your Strength to the Next Level

How to Use the Pallof Press for an Iron Core

3 Keys to a Solid Squat Setup

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

3 Keys to Better Softball Workouts

Build Muscle With the 2-Second Pause Workout Program

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Train Like a Pro: Baseball Strength Workout Program

Build Athletic Strength with the Playground Sandbag Workout

Get Faster With This Weightlifting Technique

Increase Athletic Strength with Rotational Bodyweight Training

8-Exercise Advanced Chest and Back Workout

Speed Drill of the Day: Weighted Arm Swings

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

5 Quick Workout Fixes for Faster Muscle Growth