Hey,I’m a sophomore offensive linemen who dressed out for varsity games but never started. I’m 6’1 and 240 pounds. Bench 220 max, squat 360, clean 210, dead 375. I’m looking to get down to 230 by summer, and increase bench and squat mainly. Any tips can help, but if anybody’s got a log or schedule that’s great. Also need nutrition help, but whatever. Thanks
Does your team have a structured program in place for the offseason? If so, what does it look like? I can’t make too many suggestions without knowing what you are or are not currently involved in
Have you tried asking your coach yet? A couple of things to look forward to after you ask your coach.
- He should be able to give you a pretty solid plan
- You have now opened his eyes to how much you want this. When he looks at you after that he will know you want to start and you are working towards that.
Offensive lineman. Don’t worry about your weight really. Just eat plenty of healthy foods and plenty of protein. Get stronger in all your lifts, bench is important to lineman(that is one reason why they test it in the NFL combine). A good way to get stronger is 531.
Thanks for the replies- our team doesn’t have a structured workout for right now. Most of the team lifting gets done over the summer. I asked my position coach for a workout, and he said just do the basic bench and squat, but no specifics.
- Squats, trap bar deads, front squats, incline bench, overhead work, glute ham raise, core core core, neck work, traps, cleans, unilateral leg work
- Weighted carries
- short sprints like 10’s and 20’s, maybe explosive jumps
You definitely need to be strong but weight room strength doesn’t equal on field success
- Do your bench with hands at shoulder width or slightly closer together. That is where your hands should be on the line when blocking so try to build up that power. On deadlift day do powercleans with them. And throw in pushing sleds for conditioning. Keep your protein high, drink protein or bcaa’s pre and during workout. Drink protein post workout. When working out think about being explosive and powerfull. Visualize it. Start today.