UEL Phoenix Summer Training Program

Offensive Lineman
As an offensive lineman, you are the be all and end all of this team. Without you,
we will lose every time. You are the kings of this team and we need you to be;
Super Strong, Explosive, Quick over at least 5 yards, Very technical, strength you
build must transfer to the field and you must be an animal. This program if you
put the time in, will get you where you need to be for this team!
Max Effort Upper Day (1) increase weight amount each session;
A) Barbell Bench Press: Work up to a max of 5 sets of 3-5 reps.
B) Pull-ups: 5 sets of failure OR Bent Over Rows (Barbell OR Dumbbell) 4 sets
of 6
C) Incline Dumbbell Press: 3-5 sets of 5-10 Reps
D) Single arm cable row: 3-5 sets of 5-10 reps, fast pull, and slow release.
E) Plyometric Push-ups 3 sets of 5-10 reps
Speed/Conditioning Day (2):
Football Warm Up:
Forward Lunges 2 sets of 15 yards,
Side lunges 2 sets of 15 yards (one set right, one left),
Hamstring walks 2 sets of 15 yards,
High kicks 2 sets of 15 yards,
Heel flicks 2 sets of 15 yards,
High knees 2 sets of 15 yards,
Open the gate (groin) 2 sets of 15 yards,
Close the gate 2 sets of 15 yards,
Sprint 15 yards 50% once,
Sprint 15 yards 75% once,
Sprint 15 yards 100% once.
Position Sprints 10 sets of 5-10 yards, walking back to start position is your rest.
Lateral Sprints 10 sets of 5-10 yards, walking back to start position is your rest.
Three Cone Drill 5 sets, 10 yards between each cone
Static Cool down.
Upper Explosion Day (4) increase weight amount each session;
A)
B)
C)
D)
E)

Barbell Shoulder Press: Work up to 5 sets of 3-5 reps

Rear Delt Raises: 3-5 sets of 5-10 reps
Dips: 5 Sets of Failure
Shrugs (Barbell OR Dumbell OR Trap Bar) 3-5 Sets of 5-10 reps
Dumbbell Curls Superset with Tricep Extensions 3 sets of 8-12 reps

Max Effort Lower Day (5) increase weight amount each session;
A)
B)
C)
D)
E)

Barbell Back Squats: Work up to a max of 5 sets of 3-5 reps.

Side Lunges (Barbell or Dumbbell): 3-5 sets of 5-10 reps
Deadlifts: 3-5 sets of 5-10 reps
Bulgarian Split Squats: 3 sets of 6-12 reps
Kettlebell Swings OR Bent Over Cable Pull Throughs 3-5 sets of 20 reps