5 Lifts that EVERY Linebacker Needs to do

As a linebacker, I can tell that the biggest difference maker in level of play is not size or strength, but ferocity. The ability to intimidate your opponent is one of the most important jobs of a linebacker. While being big helps to be intimidating, these lifts will set your game to the next level.


You obviously still need to do bench press and squat but i’m going to assume you already knew that.

1. Dumbbell Flyes- Building a monster chest is the most intimidating thing that any human can do. But a chest will help with much more than just that. Strong pectoral muscles will help you to plug holes at the line of scrimmage and get off of blocks. It will also help you to force more fumbles because you are able to generate more pushing power.

2. Hang snatch/clean- This exercise might be the best thing to build explosion. This will help you to improve your coordination, grip-strength, and hard-hitting ability. Be sure that you come of the ground to work the most explosion possible.

3. Medicine Ball Workouts- I am going to be very broad with this one, but that is only because every medicine ball exercise works exactly what a vicious linebacker needs. It will train your ferocity by throwing it around, but also train explosion.

4. Rowing Machine- The rowing machine is a total body cardio exercise that will also train explosion. The cardio is very important to stay in shape and to maintain speed, and also to train your endurance for late game clutch moments.

5. Farm and Swing- This exercise will help to teach your body to sink your hips when you tackle. You should use a heavy kettle ball to simulate lifting a ball carrier off the ground, but be sure you can get in at least 8 reps.

If you implement these exercises into your workout then you are going to strike fear into the hearts of ball carriers everywhere.


Guest Post: Weights and basketball

do you honestly need to lift to be a NBA player or a good one? do you have to be a bigger dude to be in the NBA? can you not be able to lift at all but still make it to the NBA ?


players like Steve Nash  was not the strongest in the NBA and only could bench  about 152  he still made it and is considers a legend yeah he was not  really known for his spectacular dunks like some people but he is still a legend some. LeBron James  is the strongest current player with a bench max  is 225 and he can do 15 reps. the strongest historic player was wilt Chamberlain who could bench 500 pounds with a 55 vertical. so really if you wanna be known for moving people down in the paint or at all you need strength  if not u better be ready to shoot from the outside…i mean in less you can do both



Lower Body Workout

Lower Body: Tuesday, Thursday, Saturday

  • Squats: 3 sets, 10 repetitions. Use weight that gets difficult around the 7th rep
  • Leg Curls: 3 sets, 12 repetitions. This needs to get really hard towards the 2nd set. You should be just about dead by the end of it. Rest for a few minutes.
  • Leg Press: 3 sets, 15 repetitions. LOTS of weight. This exercise is a lot easier than leg curls.
  • Green Sally’s: 1 set. For those of you who don’t know what this is, you squat when the song says down, and you come back up when the song says up. Be sure you stay down until it says up because the song does it at different times. Here is the song           https://www.youtube.com/watch?v=6A2V9Bu80J4
  • jump rope: 3 minutes
  • Calve workout:3 sets, 25 reps. I don’t know the name of the exercise, but it is the typical calve workout. I use lots of weight on this too.

I repeat the whole workout one more time then take it easy for the rest of the day. I also begin and end all of my workouts with an abdominal workout.

My Workout

After lots of research and evaluation of exercises, I have constructed my personal workout that is best for my body. While it may not be the best for you, I highly suggest you try it. over the course of working out for four months my bench press max has gone up by 45 lbs and my squat max has gone up by 65 lbs. My workout can only be used to its full potential when you understand your body. It is also best if you work cardio into your workout so you can burn fat while gaining muscle. Be sure to stay hydrated and eat lots of protein. without further adieu, here is my workout.

Abdominals: Everyday

It is a scientific fact that your abs do not tear down, therefore, you can work them as much as you want without hurting your body. for my ab workout I do. . .

  • Bench Crunches: 3 sets, 15 repetitions
  • Hanging leg swings: 3 sets, 15 repetitions
  • Ab Wheel: 3 sets, 10 repetitions

I am a firm believer in abs working during every exercise you ever do, (Its true, watch for it while your working out) so I recommend you work them as much as possible. Here is a video that will show you how to do the exercises I told you about with a few extras.I did not make this video, I was just inspired by it, its awesome.     https://www.youtube.com/watch?v=RBh2m-YCkGw

Upper Body: Monday, Wednesday, and Friday

  • Bench Press: 3 sets, 10 repetitions. Use weight that gets difficult around the 7th repetition, but you are still able to complete the set. Rest for one to one and a half minutes after each set.
  • Push ups: 50 repetitions: I do these in sets of 25, but do however many sets you want as long as you are feeling challenged.
  • Dips: 3 sets, 20 repetitions
  • Curls: 3 sets of 10 repetitions. You can do these with a bar, dumbbells, or anything you want. I use a bar at 85 lbs.
  • Military press: 3 sets, 10 repetitions. Again you can use whatever you want to do these, but I use a bar.
  • Upright Rows: 3 sets, 10 repetitions. use weight that gets difficult around the 7th rep.
  • Dumbbell flies: 3 sets, 15 repetitions.
  • Pull ups: as much as possible.

I rest for 10 minutes then I repeat the whole workout. I also begin and end every workout with abs. feel free to adjust the workout depending on your phase of athletic awesomeness. I will be posting my lower body workout (no, you can’t skip leg day) very soon.