If you're going to be a running back, you have to realize that you will likely be at a size disadvantage compared to the linemen who are intent on bringing you down. The average NFL running back is 5' 11" tall and weighs 215 pounds. Most defensive linemen are over 6 feet tall and weight between 250 and 300 pounds.
So, when training as a running back, you have to focus on speed, strength and power. This will help you explode through the line, protect the ball and get clear into the secondary.
Below is a workout that will turn you into an explosive back. It incorporates complex training, plyometrics, bodyweight exercises and strength exercises. Do this workout for 4 to 6 weeks during the off-season and reap the benefits.
Superset: Bench Press - 3x3 @ 90-95% max + Plyo Push-Ups - 3x6-8
Superset: Barbell Shrugs - 3x3 @ 90-95% max + Trap Bar Pulls - 3x6-8
Superset: Dumbbell Shoulder Press - 3x3 @ 90-95% max + Barbell Clean and Press - 3x6
Superset: Bench Press (from floor) - 3x5 + Explosive Med Ball Press - 3x10
Superset: Weighted Pull-Ups - 3x3 @ 90-95% max + Explosive Pull-Ups - 3x6-8
Deadlifts - 3x3 @ 90-95% max
Superset: Weighted Dips - 3x3 @ 90-95% max + Explosive Dips - 3x6-8
Barbell Shoulder Press - 3x5
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