Does anyone have a good workout for linemen?

Question

I play both lines in football during the season, I'm a freshman, and, for lack of a better word, I suck. I have little experience in weight rooms, so I am extremely weak for a lineman, and I am slow. Does anyone have a workout to improve my strength AND speed? I'm not asking for a miracle, just some help. Thanks in advance.

Answer 1

Here is a workout that my team’s linemen use in the off-season.
Linemen need to work on total body strength and short compact movements....as a lineman you want to be as quick off the ball as possible and be able to exert as much power as you can in you first move and continue that strength until the whistle. In this work out you want to focus on using quick movements to start the weight and then control it back to its starting point on each rep.
Day 1- Chest/Triceps
Flat Bench (warm-up) 3 sets 6-8 reps
Incline press 3 sets 6-8 reps
Dumbbell Fly 3 sets 6-8 reps
Pushdowns 3 sets 10 reps
Skull crushers 3 sets 10 reps
Reverse Grip Pushdowns 3 sets 10 reps

Day 2- Quads/Hamstrings/Calves
Squat or Leg Press 3 sets 10 reps
(alternate each week)
Leg Extensions 3 sets 10 reps
Leg Curls 3 sets 10 reps
Calf Raises 3 sets 10 reps

Day 3- Back/Biceps
Lat Pulldowns(wide) 3 sets 10 reps
Lat Pulldowns(close) 3 sets 10 reps
Seated Cable Rows 3 sets 10 reps
Hyperextensions 3 sets 10 reps
Straight Bar Curls 3 sets 10 reps
Dumbbell Curls 3 sets 10 reps

Day 4- Shoulder/Traps/Neck
Military Press 3 sets 10 reps
Side Lateral Raise 3 sets 10 reps
Front Raises 3 sets 10 reps
Shrugs 3 sets 10 reps
Neck Machine 3 sets 10 reps
(front/side/back)

3 Days of Cardio at Least 20 Minutes

Abs- 2 Days Each Week

Also check out www.nike.com/gridiron they can help you out a lot by building a personalized work-out plan to focus on what you want to get done.

Answer 2

for speed you should try doing some wind sprints which can help you in shaort plays which is in Football. Furthermore, you need to eat and get in the weight room. You can try some protein and carb shakes too to increase your mass and strength.

Answer 3

You should do alot of squats and bench presses. Also, just try to do push-ups while commericals come on when you're watching tv. Finally, go run outside or on a track. You'll get stronger and fitter.