2 Off-Season Explosive Workouts (designed for linemen)

dbish77 · 11-13-2005, 05:38 PM

Here are two programs that I enjoy thoroughly...

Monday:
Squat 3x5
Hang Snatch 5x3
Overhead Squat 3x3
-core work

Tuesday:
SPP
GPP

Wednesday:
Bench 2x5, 2x3, 1x1
Good Mornings 3x5
Bentover Rows 5x5
-core work

Thursday:
Running-linear speed emphasis

Friday:
Clean and Jerk 5x3
Front Squat 3x5
RDL 3x4
-core work

Saturday:
Running-conditioning emphasis

Sunday:
OFF

---and---

Monday:
-AM:
Clean and Jerk: 5x3
Snatch: 5x3
-PM:
Running: Linear speed emphasis

Tuesday:
Bench: 2x5, 3x3
Squat: 3x5
Bentover Rows: 5x5

Wednesday:
Running: Change of direction emphasis

Thursday:
Same as Monday

Friday:
Same as Tuesday

Saturday:
Running: Conditioning emphasis

Sunday:
Off/Recovery Tech.

Enjoy!!!

**Peaked_18** · 11-13-2005, 05:39 PM

Thanks.

dbish77 · 11-13-2005, 05:47 PM

Quote:

Originally Posted by Peaked_18

Thanks.

Any comments/critiques?

**Peaked_18** · 11-13-2005, 06:03 PM

Did you use these?

No agility work in the first one?

dbish77 · 11-13-2005, 06:06 PM

Quote:

Originally Posted by Peaked_18

Did you use these?

No agility work in the first one?

Used the first one...planning on using the second one this offseason too.

The SPP and GPP would include the agility work.

**Peaked_18** · 11-13-2005, 06:07 PM

Quote:

Originally Posted by dbish77

Used the first one...planning on using the second one this offseason too.

The SPP and GPP would include the agility work.

Okay. Have you used dragging sleds for GPP?

dbish77 · 11-13-2005, 06:10 PM

Quote:

Originally Posted by Peaked_18

Okay. Have you used dragging sleds for GPP?

No, but I've used tire tubes. Same deal, just wrap the tire tube around waist or shoulders and have someone hold the ends behind you while you run and provide resistance.

**Peaked_18** · 11-13-2005, 06:17 PM

Quote:

Originally Posted by dbish77

No, but I've used tire tubes. Same deal, just wrap the tire tube around waist or shoulders and have someone hold the ends behind you while you run and provide resistance.

Cool.

What did you do for SPP?

dbish77 · 11-13-2005, 06:21 PM

Quote:

Originally Posted by Peaked_18

Cool.

What did you do for SPP?

I'm an offensive lineman, so I did exercises out of my stance. I don't remember exactly, but it would be something like this:

-5 pass-pro kicksteps each direction
-5 pass-pro slides each direction
-5 explosive starts
-5 shuffle slides, 5 yards left, stop, 5 yards right

I would also do proagilities, short shuttles, and long shuttles.

**Peaked_18** · 11-13-2005, 06:29 PM

Sounds good.

**bigDman** · 11-13-2005, 06:34 PM

i might try one of these ofseason just tweak it upp a bit

thanks db

dbish77 · 11-13-2005, 06:37 PM

Quote:

Originally Posted by bigDman

i might try one of these ofseason just tweak it upp a bit

thanks db

Yup. Hopefully I'll contribute a little more here in the future...

. The second on is loosely based off of the famous Nebraska program. I have high hopes for it, some of my "clients" (term used very loosely) seem to like it so far.

**Peaked_18** · 11-13-2005, 06:38 PM

Quote:

Originally Posted by dbish77

Yup. Hopefully I'll contribute a little more here in the future...

. The second on is loosely based off of the famous Nebraska program. I have high hopes for it, some of my "clients" (term used very loosely) seem to like it so far.

Good old Husker Power.

I used to train with some of the guys at UNL in the gym. Very nice and hardcore place.

dbish77 · 11-13-2005, 06:42 PM

Quote:

Originally Posted by Peaked_18

Good old Husker Power.

I used to train with some of the guys at UNL in the gym. Very nice and hardcore place.

Sweet. I wish we had a better s&c program here...it's REALLY bad. I have to sneak around to get a good workout in. They think I'm way weaker than I am...but it's okay.

**Peaked_18** · 11-13-2005, 06:45 PM

Quote:

Originally Posted by dbish77

Sweet. I wish we had a better s&c program here...it's REALLY bad. I have to sneak around to get a good workout in. They think I'm way weaker than I am...but it's okay.

Yeah.

Another place I trained at was at Milan Puskar Stadium here in Morgantown, really nice place to train. Very pretty look out onto the field as well, good strength program as well.

11-13-2005, 05:38 PM	#1
dbish77 Pro Stature Join Date: Jul 2005 Posts: 110 Recipes: 0 Rep Power: 4	2 Off-Season Explosive Workouts (designed for linemen) Here are two programs that I enjoy thoroughly... Monday: Squat 3x5 Hang Snatch 5x3 Overhead Squat 3x3 -core work Tuesday: SPP GPP Wednesday: Bench 2x5, 2x3, 1x1 Good Mornings 3x5 Bentover Rows 5x5 -core work Thursday: Running-linear speed emphasis Friday: Clean and Jerk 5x3 Front Squat 3x5 RDL 3x4 -core work Saturday: Running-conditioning emphasis Sunday: OFF ---and--- Monday: -AM: Clean and Jerk: 5x3 Snatch: 5x3 -PM: Running: Linear speed emphasis Tuesday: Bench: 2x5, 3x3 Squat: 3x5 Bentover Rows: 5x5 Wednesday: Running: Change of direction emphasis Thursday: Same as Monday Friday: Same as Tuesday Saturday: Running: Conditioning emphasis Sunday: Off/Recovery Tech. Enjoy!!!

11-13-2005, 06:34 PM	#11
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	i might try one of these ofseason just tweak it upp a bit thanks db __________________ COME CHECK OUT MY JOURNAL

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11-13-2005, 05:39 PM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Thanks.

11-13-2005, 06:03 PM	#4
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Did you use these? No agility work in the first one?

11-13-2005, 06:29 PM	#10
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Sounds good.