4-Week Lineman Training Program

If you're an offensive or defensive lineman, use this four-week workout from STACK Expert John Cissik to build strength, speed and power for the coming season.

Offensive Line

Most linemen focus on being big and strong, but being the biggest player on your team won't help you if you can't use your size on the field. This program is meant to make you stronger, faster and more explosive, helping you control the line of scrimmage.

Each day of the four-week program, you will perform the warm-up related to the type of training you will do that day (strength or speed), then you will perform the listed exercises.

Warm-Up (Strength Training Days)

Warm-Up (Speed Training/Plyo Days)

  • 5 minute jog
  • Pick 2 shin-splint prevention drills, perform for 20 yards, jog back to start
  • Pick 2 hamstring drills, perform for 20 yards (jog back to start)
  • Lunges - 20 yards, jog back to start
  • High-Knee Walks - 20 yards, jog back to start
  • High-Knee Skips - 20 yards, jog back to start
  • A-Walks - 20 yards, jog back to start

Week 1

Day 1

Day 2

  • Sprints - 5x5 yards
  • Resisted Sprints - 5x10 yards
  • Standing Long Jumps - 5x
  • Box Jumps - 5x

Day 3: Off

Day 4

Day 5

Weeks 2 and 3

Day 1

  • Back Squats - 5x6 @ 85%
  • Partial Deadlifts (bar at knee height) - 3x10
  • Romanian Deadlifts - 3x10
  • Bench Press - 5x6 @ 85%
  • Bent-Over Rows - 3x10
  • Military Press - 3x10

Day 2

  • Sprints - 5x5 yards
  • Resisted Sprints 5x10 yards
  • Standing Long Jumps - 5x
  • Box Jumps - 5x

Day 3: Off

Day 4

  • Clean Pull - 3x4 @ 85%
  • Pause Squats - 5x6 @ 75%
  • Good Mornings - 3x10
  • Dumbbell Bench Press - 3x15
  • One-Arm Dumbbell Rows 3x15 each arm
  • Dumbbell Shoulder Press - 3x15

Day 5

  • Sprints - 3x5 yards
  • Standing Long Jumps + Sprint - 5x (1 jump + 10-yard sprint)
  • Forward Medicine Ball Toss -10x
  • Hurdle Hops - 3x5 yards

Week 4

Day 1

  • Back Squats - 5x4 @ 90%
  • Partial Deadlifts (bar at knee height) - 3x8
  • Romanian Deadlifts -3x8
  • Bench Press -5x4 @ 90%
  • Bent-Over Rows -3x8
  • Military Press -3x8

Day 2

  • Clean Pull - 3x4 @ 90%
  • Pause Squats - 5x4 @ 80%
  • Good Mornings -3x8
  • Dumbbell Bench Press - 3x12
  • One-Arm Dumbbell Rows - 3x12 each arm
  • Dumbbell Shoulder Press - 3x12

Day 3: Off

Day 4

  • Clean Pull - 3x4 @ 90%
  • Pause Squats - 5x4 @ 80%
  • Good Mornings -3x8
  • Dumbbell Bench Press - 3x12
  • One-Arm Dumbbell Rows - 3x12 each arm
  • Dumbbell Shoulder Press - 3x12

Day 5

  • Sprints - 3x5 yards
  • Standing Long Jumps + Sprint - 5x (1 jump + 10-yard sprint)
  • Forward Medicine Ball Toss -10x
  • Hurdle Hops - 3x5 yards
Check out STACK's Football Summer Training Guide and the Complete Football Workout for more summer training ideas.

Photo: ukathletics.com


Photo Credit: Getty Images // Thinkstock

Topics: FOOTBALL | BENCH PRESS | FOOTBALL WORKOUTS | DEFENSIVE LINE | OFFENSIVE LINE | BOX JUMP | MILITARY | BENCH | CLEAN | PRESS | SPRINT | DUMBBELL BENCH PRESS | MEDICINE BALL