This is one of the core movements you need to include for
building a massive base for explosive speed and power. You
absolutely need powerful legs at the college level in order
to explode to the ball as a linebacker and play your position
to the fullest. Squats build up your quadriceps, hamstrings
and glute (butt) muscles which allow you to have a strong
base for any position.
This is the king mass building exercises for your back. It
actually works your entire body (legs, back, shoulders, arms)
but the main reason for adding this exercise into your routine
is for overall mass building and power. Heavy deadlifts will
benefit you in all aspects of your position as a linebacker.
This is a great exercise that increases your explosive pushing
power in your shoulders when you are taking on burly offensive
guards and other opponents on the field. It also really helps
with the power in your legs since you are pushing the weight
up with the help of your quadriceps as you explode upwards
and push the weight above your head.
This is the best mass building exercise for your chest and
is one of the greatest movements for all over pushing power.
It develops thickness in your chest, shoulders and triceps
to provide explosive power and strength on the field.
Speed Parachute Sprints
This is a great exercise to include to increase your speed,
quickness and explosiveness. You basically attach a parachute
on your back and you do sprints which can range from 40, 60,
80 and 100 yards in length. The parachute creates a great
deal of resistance as you run and it trains you to become
much faster on the field.
Weighted Sled Sprints
This consists of a sled with weight plates placed on top of
it. You can adjust the weights to meet your needs. You hold
onto the handles and then push the heavily weighted sled as
you sprint for a specified length which is usually around
20-40 yards. These become very difficult when you add a significant
amount of weight to the sled and they do a fantastic job building
explosive power in your legs. The great thing about weighted
sled sprints is that you are actually building muscle in your
legs as you do the sprints since there is a great deal of
resistance. This exercise is one of the best for increasing
your overall power, speed and quickness.