strongman training for linemen
TRANSCRIPT
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STRONGMAN
&
PLYOMETRIC
TRAINING
forLINEMAN
Patrick McHenryMA, CSCS*D
Ponderosa High School
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What is the ULTIMATE job of
a Linemen?
ALLOWS OTHERS TO DO THEIR
JOB!
Protection
1st line of defense
Many more aspects to their job.
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What is the PERCEPTION of
a linemen?Bigger
sometimes overweight /obese
patch kids in little league
Not as athletic
cannot catch ball
not as fast as the others
do not have good footwork
COULD NOT BE FARTHER
FROM THE TRUTH
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What are the keys to being a
good linemen?Powerful
push the other person off the line
Agile
pull / pass protect
rush / run down QB or running back
Flexible
move from three point stance
drop into pass protection stance
avoid being double teamed
Balancedmaintaining playing position with everything going on
around you
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Areas of Development
Strength:Lower body to maintain pad levelaccelerate/ decelerate
Upper body to punch
RotationalHand Speed:
Infighting
Footwork1st & 2nd step
Move lateral, backward, arch
quick
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Flexibility :Hip / knee / ankle
Allows for triple joint extension
Balance:Shoulders back/ not leaning too for forward
Head up, weight evenly distributed
Right / left
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How Do we Develop this?
Strongman Training
PLYOMETRICS
LiftingAgility
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Neurologically, the brain does notrecognize individual muscles; It
recognizes PATTERNS OFMOVEMENT.
TRAIN THE MOVEMENT NOT THEMUSCLE.
Gambetta
Why are strongman &
plyometrics effective?
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Variation of Exercises
The more exercises performed the
greater variety and stimulus to the
system. Torcolacci 1993
One way to alternate the program is to
do a different exercise to develop the
same muscle Yessis 1981
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Factors effecting Power
development
Training experience of athlete
Time of year(pre season / off season etc.)
Variation of exercisesOther factors
multiple joint
speed of movement
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Why develop POWER
It appears strength, and
especially speed of movement
and explosiveness should be
emphasized in training forfootball Barker et.al.1993
Power development is
paramount to optimalneuromuscular function Kraemeret.al 2000
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POWER
Defined:
The rate at which work is
performed Komi 2003
Power is the capacity to do a
given amount of work as rapidly
as possibleOShea 1995
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A powerful athlete has explosive
strength, exceptional
acceleration, and speed.OShea 1995
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Do not allow your athletes to
develop poor technique.
Smaller gains in that exercise
Less transfer to other performance
activities (i.e. Specificity)
Increased likelihood that the
athlete will never develop good
technique
Increase injury potentialStone, M.H. NSCA Sports Performance Enhancement
Consortium
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Lifting
Off Season
Pre Season
Multi joint
Ground based
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Strongman Training
Sandbags
Tires
Medicine ballsKettle bell lifts (db or sandbags)
Other???
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Sandbags
Link between strength and speed
Develops POWER
Can make heavier then medicineballs
Release so you do not have
deceleration concerns
Any type of lifts can be done with
them
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Can be used on the field or in
weight room
Works on hand strength
SAFE
Different
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Tires
Develop power
Have to use correct form /
technique
Fun / different
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Kettle bell lifts
Explosive
Teaches correct form / technique
Use same muscles as lifts but in anew and unique way
Ground base / full range of motion
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PlyometicsDevelop power
Triple joint extension (ankle / knee / hip)
Use upper body correctly
This is how the game is played:
EXPLOSIVE
Intensity:
Low level vs. High level8-10 reps 5 reps or less
Jump height
Intensity
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Upper bodyDevelop power in lower body and transfer to
upper bodyForward or rotational
Lower body
Triple joint extensionNot all jumps are plyometics
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Limited To your Imagination
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Ultimate
GYM