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)

• 5 minute jog
• Jump Rope – 20 times
• Bear Crawls – 10 yards
• Kettlebell Swings – 20 times
• Lunges – 10 yards
• Heavy Rope Slams – 20 time
• Inchworms – 10 yards
• Jog – 10 yard

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

• Back Squats – 5×8 @ 80%
• Partial Deadlifts (bar at knee height) – 3×10
• Romanian Deadlifts – 3×10
• Bench Press – 5×8 @ 80%
• Bent-Over Rows – 3×10
• Military Press – 3×10

Day 2

• Sprints – 5×5 yards
• Resisted Sprints – 5×10 yards
• Standing Long Jumps – 5x
• Box Jumps – 5x

Day 3: Off

Day 4

• Clean Pull – 3×6 @ 80%
• Pause Squats – 5×6 @ 70%
• Good Mornings – 3×10
• Dumbbell Bench Press – 3×15
• One-Arm Dumbbell Rows – 3×15 each arm
• Dumbbell Shoulder Press – 3×15

Day 5

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

Weeks 2 and 3

Day 1

• Back Squats – 5×6 @ 85%
• Partial Deadlifts (bar at knee height) – 3×10
• Romanian Deadlifts – 3×10
• Bench Press – 5×6 @ 85%
• Bent-Over Rows – 3×10
• Military Press – 3×10

Day 2

• Sprints – 5×5 yards
• Resisted Sprints 5×10 yards
• Standing Long Jumps – 5x
• Box Jumps – 5x

Day 3: Off

Day 4

• Clean Pull – 3×4 @ 85%
• Pause Squats – 5×6 @ 75%
• Good Mornings – 3×10
• Dumbbell Bench Press – 3×15
• One-Arm Dumbbell Rows 3×15 each arm
• Dumbbell Shoulder Press – 3×15

Day 5

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

Week 4

Day 1

• Back Squats – 5×4 @ 90%
• Partial Deadlifts (bar at knee height) – 3×8
• Romanian Deadlifts -3×8
• Bench Press -5×4 @ 90%
• Bent-Over Rows -3×8
• Military Press -3×8

Day 2

• Clean Pull – 3×4 @ 90%
• Pause Squats – 5×4 @ 80%
• Good Mornings -3×8
• Dumbbell Bench Press – 3×12
• One-Arm Dumbbell Rows – 3×12 each arm
• Dumbbell Shoulder Press – 3×12

Day 3: Off

Day 4

• Clean Pull – 3×4 @ 90%
• Pause Squats – 5×4 @ 80%
• Good Mornings -3×8
• Dumbbell Bench Press – 3×12
• One-Arm Dumbbell Rows – 3×12 each arm
• Dumbbell Shoulder Press – 3×12

Day 5

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

Photo: ukathletics.com