STRONGMAN & PLYOMETRIC TRAINING for LINEMAN Patrick McHenry MA, CSCS*D Ponderosa High School

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.

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

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 Balanced maintaining playing position with everything going on around you

Areas of Development Footwork Strength: Hand Speed: 1st & 2nd step Lower body to maintain pad level accelerate/ decelerate Upper body to punch Rotational Hand Speed: Infighting Footwork 1st & 2nd step Move lateral, backward, arch quick

Flexibility : Balance: Hip / knee / ankle Allows for triple joint extension Balance: Shoulders back/ not leaning too for forward Head up, weight evenly distributed Right / left

How Do we Develop this? Strongman Training PLYOMETRICS Lifting Agility

Why are strongman & plyometrics effective? Neurologically, the brain does not recognize individual muscles; It recognizes PATTERNS OF MOVEMENT. TRAIN THE MOVEMENT NOT THE MUSCLE. Gambetta

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

Factors effecting Power development Training experience of athlete Time of year (pre season / off season etc.) Variation of exercises Other factors multiple joint speed of movement

Why develop POWER “It appears strength, and especially speed of movement and explosiveness should be emphasized in training for football” Barker et.al.1993 “Power development is paramount to optimal neuromuscular function” Kraemer et.al 2000

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 possible” O’Shea 1995

“A powerful athlete has explosive strength, exceptional acceleration, and speed.” O’Shea 1995

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 potential Stone, M.H. NSCA Sports Performance Enhancement Consortium

Lifting Off Season Pre Season Multi joint Ground based

Strongman Training Sandbags Tires Medicine balls Kettle bell lifts (db or sandbags) Other???

Sandbags Link between strength and speed Develops POWER Can make heavier then medicine balls Release so you do not have deceleration concerns Any type of lifts can be done with them

Can be used on the field or in weight room Works on hand strength SAFE Different

Tires Develop power Have to use correct form / technique Fun / different

Kettle bell lifts Explosive Teaches correct form / technique Use same muscles as lifts but in a new and unique way Ground base / full range of motion

Plyometics Develop power This is how the game is played: EXPLOSIVE Triple joint extension (ankle / knee / hip) Use upper body correctly This is how the game is played: EXPLOSIVE Intensity: Low level vs. High level 8-10 reps 5 reps or less Jump height Intensity

Upper body Develop power in lower body and transfer to upper body Forward or rotational Lower body Triple joint extension Not all jumps are plyometics

Limited To your Imagination

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