When training in the off-season you can’t just train like any athlete you need to follow specific linebacker workouts.  This means following a strict regimen that progresses you in every aspect of the position in the little off-season you have.  Linebackers are one of the most intense positions in football and today with all the new schemes they are coming in all different shapes and sizes.  We can say this though, as a linebacker you need to be strong as hell, fast as hell, and mean as hell.

Let’s break down the actual training that a linebacker will need to follow for the off-season…

Strength

What you need…

Linebackers strength is constantly being tested no matter what technique you play we need to take on lead blockers and shed them immediately.  This will take an extremely powerful lower body foundation, a stable core, and a powerful upper body.  This will allow you to take on blocks shed then make the play.

What to do…

Squats and deadlifts need to be a staple in your training, make sure to increase the sets and decrease the reps.  We want you pushing heavy weight and resting more in between to really tax your nervous system.  Also add power cleans, snatches, jerks, and heavy overhead/bench presses, this will develop explosive hips and give you the strength to toss runningbacks around

Speed

What you need…

Speed can be tricky for linebackers because many do not know how to train this.  The key movements in the game for a linebacker will be your lateral burst and your forward burst.  Rarely will you be running the 100 yard dash so why would you focus your linebacker drills on that?  Before worrying about your 40 time, you might want to make that play in the game.  Linebackers are ever evolving but it has stayed consistent that they need to be just as shifty and explosive as runningbacks.

What to do…


Focus on training very short, high intense sprint movements.  Some of my favorite drills are box drills where you are constantly cutting at full speed.  Another great one is to have a friend give commands either forward/reverse and side to side with a point of his finger.  This will allow you to read him and react, exactly what a linebackers job is.  For that initial explosive burst train jumps.  Set up a series of hurdles or stack boxes up and perform high box jumps, anything to train hip extension/flexion.

Placing your focus on these 2 staples in your training can increase your game tremendously.  It becomes a matter of, is your training design tailored into your particular needs in the game.  If you need a carefully devised linebacker workout routine check this out…. Total Xplosive Training