Ultimate Linebacker Training Program: 1.0

Purchase Plan

Total cost: $49.00

Ultimate Linebacker Training Program: 1.0

1 week

Purchase Plan

Total cost: $49.00

Ultimate Linebacker Training Program: 1.0

1 week

Ultimate Linebacker Training Program: 1.0

1 week

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6

Day 1: Power/Max Effort Lower body

Print this workout
Print entire plan

Notes for Week 1, Day 1

LB drills day 1

Workout Plan Includes:

Ask A Trainer

Workout Plan Logging

Advanced Workout Stats

Purchase Workout Plan

	Exercise	Sets	Distance	Time	Reps	Weight
	SMR - FOOT RELEASE	SMR - FOOT RELEASE 1 sets, 1 reps00:00:30	1		00:00:30	1	--:--	uRMAP(lower)
	SMR - CALVES RELEASE	SMR - CALVES RELEASE 1 sets, 00:00:30	1		00:00:30		--:--	uRMAP(lower)
Place foam roller under the mid-calf. Cross the opposite leg over the top of the other to increase pressure. Slowly roll calf area to find the most tender spot.
	SMR - GLUTES RELEASE	SMR - GLUTES RELEASE 1 sets, 00:00:30	1		00:00:30		--:--	uRMAP(lower)
	-- --	SMR - ADDUCTOR RELEASE 1 sets, 1 reps00:00:30	1		00:00:30	1	--:--	uRMAP(lower)
Lie face down and place one thigh, flexed and abducted, over the foam roller. Slowly roll the upper, inner thigh area to find the most tender spot.
	-- --	SMR LATS - RELEASE STRETCH 1 sets, 1 reps00:00:30	1		00:00:30	1	--:--	uRMAP(lower)
Lie on one side with the arm closest to the ground outstretched with thumb facing upwards. Place the foam roller under the arm in the axillary region. Slowly roll back and forth to find the tender spot.
	-- --	U48 Prayer-Cat-Camel 1 sets, 5 reps	1			5	--:--	uRMAP(lower)
	-- --	EXTENSION ROTATION - QUADRUPED 1 sets, 10 reps	1		--:--:--	10	--:--	uRMAP(lower)
Step 1: Position yourself on hands and knees. Place your right hand behind your head. Be sure your lower back is straight. Step 2: Next, rotate your upper back inward so that your right elbow is pointed toward your left knee. Rotate as far as is comfortable. Step 3: Pause, then raise your right elbow toward the ceiling by rotating your upper back and head to the right as far as possible. This completes one rep.
	-- --	ROCKING FROG 1 sets, 00:00:20	1		00:00:20		--:--	uRMAP(lower)
• Start on hands and knees • Bring knees out wide to the side, to the point where the insides of your trainers can lay flat on the floor • Lower yourself down onto your elbows. This is the start position • Rock the hips back towards the heels as far as you can go (this will likely stretch some delicate muscles so go easy to begin with) • Once the hips are as far back as possible, rock them forward to the start position
	-- --	BAND HACK - ANKLE/KNEE/HIP MOBILITY 1 sets, 1 reps	1			1	--:--	uRMAP(lower)
	-- --	PIGEON STRETCH 1 sets, 00:00:30	1		00:00:30		--:--	uRMAP(lower)
	-- --	GLUTE MARCH - ISO/CONCENTRIC 1 sets, 5 reps	1			5	--:--	uRMAP(lower)
- USE A TENNIS BALL TO EMPHASIS THE 90-DEGREE KNEE ANGLE OF TOP LEG - MAKE SURE TO CREATE SEPERATION BETWEEN LOWER BACK AND GROUND Tempo: hold 3 secs at top
	-- --	SNAP DOWN JUMP - MINI BAND RESISTED 1 sets, 8 reps, 00:05 rest	1			8	00:05	uRMAP(lower)
Maintain Resistance against Bands. Raise Up onto Toes and Snap down fast. Keep proper posture. Don't let Knees Cave. Benefits: - Stabilisez Hips and Torso - Improves Deceleration -Strengthen Core
	-- --	PLANK - 4 WAY ROLL CIRCUIT 2 sets, 00:00:30, 01:00 rest	2		00:00:30		01:00	CORE: 4 WAY
	-- --	DYNAMIC WARM UP + SPEED TECHNIQUES 1 sets, 0.01 mi , , 02:00 rest	1	15 yds			02:00	Power/Speed/Plyo
	-- --	PUSH UP TO SPRINT 6 sets, 0.01 mi , , 01:00 rest	6	15 yds			01:00	Power/Speed/Plyo
	-- --	BOX JUMP 6 sets, 5 reps, 01:00 rest	6			5	01:00	Power/Speed/Plyo
	-- --	MTN CLIMBER TO SPRINT START 4 sets, 10 reps, 01:30 rest	4			10	01:30	Power/Speed/Plyo
Intensity: medium weight
	-- --	Barbell RDL 4 sets, 10 reps	4			10	--:--	Power/Speed/Plyo
Intensity: light/medium
	-- --	BB GLUTE BRIDGE 3 sets, 10 reps, 01:00 rest	3			10	01:00	Power/Speed/Plyo
You’ll need to find yourself a flat bench, and lie horizontally on it supported by your upper back. Select a weight that allows you to perform six to eight reps with good form. Position the centre of the bar at your midriff level, with a squat pad or a towel between you and it. Slowly lower, and then initiate the pressing phase by driving through your heels. Extend vertically at the hips at the top portion of the lift.

normal
superset
alternate
circuit

Workout Plan Summary

The Ultimate Linebacker Training Program 1.0 is designed for 13-19y athletes that desire to improve their overall performance as a linebacker. If you don't already know, the linebacker position is one of the most explosive, intense and physically demanding positions in the sport of football. A linebacker also has to be versatile and have cat like reaction skills. Because of their physicality; linebackers are also known as the ‘attack dogs on the field. In order to progress as a linebacker an athlete must focus on strength, speed, agility, change of direction, and mentality.

STRENGTH TRAINING:
Linebackers are required to take on blocks and quickly shed them off in order to make the tackle. They are also expected to be fast enough to cover running backs and slots whether in man or zone coverage. Much like the captain of the offense, the LB's job is to be the quarterback of the defense. In order to build overall strength; this program will incorporate various types of squats, dead lifts and compound movement.

SPEED TRAINING:
A successful football linebacker training program needs to focus on speed and agility drills by incorporating form, force production, max sprint repeat capacity and acceleration as well. Speed linebacker training program elements include short but highly explosive burst training. Such movements can be practiced with the help of box drills, train jumps, hurdles, high box jumps, and other similar exercises.

"Ultimate Linebacker Training Program"
- Agility/C.O.D
- Awareness
- Skill set/Movement
- Aggressiveness/Tenacity

Workout Plan Includes:

Ask A Trainer

Workout Plan Logging

Advanced Workout Stats

Purchase Workout Plan

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	SMR - GLUTES RELEASE	SMR - GLUTES RELEASE 1 sets, 00:00:30	1		00:00:30	--		--:--	URMAP
	SMR - CALVES RELEASE	SMR - CALVES RELEASE 1 sets, 00:00:45	1		00:00:45			--:--	URMAP
Place foam roller under the mid-calf. Cross the opposite leg over the top of the other to increase pressure. Slowly roll calf area to find the most tender spot.
	SMR LATS - RELEASE STRETCH	SMR LATS - RELEASE STRETCH 1 sets, 1 reps00:00:30	1		00:00:30	1		--:--	URMAP
Lie on one side with the arm closest to the ground outstretched with thumb facing upwards. Place the foam roller under the arm in the axillary region. Slowly roll back and forth to find the tender spot.
	-- --	U48 Prayer-Cat-Camel 1 sets, 10 reps	1		--:--:--	10		--:--	URMAP
	-- --	IRON CROSS - BENT KNEE STRETCH 1 sets, 5 reps	1			5		--:--	URMAP
Tempo: 3-3-3
	-- --	SHOULDER CIRCLE - WALL 1 sets, 8 reps	1		--:--:--	8		--:--	URMAP
	-- --	MED BALL- AROUND THE WORLD SLAMS 1 sets, 5 reps	1			5		--:--	URMAP
	-- --	SAIYAN PUSH UP COMBO 1 sets, 1 reps00:01:00	1		00:01:00	1		--:--	URMAP
Hold 20 secs at 25% hold 20 secs at 75% Explosive or HR push-ups for 20secs 20 SEC HOLD AT BOTTOM (25%) 20 SEC HOLD AT TOP (75%) 20 SEC HR PUSH-UPS OR PLYO PUSH-UPS
	-- --	HOLD THE WORLD - ISO 2 sets, 00:01:00, 00:30 rest	2		00:01:00			00:30	CORE -- 2 rds
Seated on the ground. You will balance on glutes (feet off the ground, hands simulating or holding a weighted equipment) you will hold still (isometric) position for the duration given.
	-- --	4 WAY HAND PLANK 2 sets, 00:01:30	2		00:01:30			--:--	CORE -- 2 rds
Hold 30 secs each side
	-- --	POWER SHRUG - 60 DEGREE HINGE HEX BAR 3 sets, 8 reps, 01:00 rest	3			8		01:00	Upper Power/Strength -- 3 rds
	-- --	MB KNEELING CHEST PASS 3 sets, 10 reps, 01:00 rest	3		--:--:--	10	--	01:00	Upper Power/Strength -- 3 rds
	-- --	Y-T-W-L SHOULDER CIRCUIT 3 sets, 5 reps, 01:00 rest	3			5		01:00	Upper Power/Strength -- 3 rds
	-- --	Bench Press 5 sets, 5 reps, 02:00 rest	5			5		02:00	Upper Max Strength
set # 1 65% set #2 75% set #3 85%
	-- --	SAIYAN PULL UP 3 sets, 1 reps, 01:00 rest	3			1		01:00	Upper Max Strength
Hold for a duration w/ chin "OVER" the bar then hold Under then Neutral Tempo: 5-5-5 reps
	-- --	FACE PULLS 3 sets, 15 reps, 00:30 rest	3			15		00:30	Upper Max Strength
Tempo: 3-0-1
	-- --	SEATED DB SHOULDER PRESS 2 sets, 12 reps	2			12	--	--:--	Upper Max Strength
	-- --	Tricep Dip 2 sets, MAX reps00:01:00, 00:30 rest	2		00:01:00	MAX		00:30	Upper Max Strength
	-- --	CURLS- HAMMER 2 sets, MAX reps00:01:00	2		00:01:00	MAX		--:--	Upper Max Strength
	-- --	SPRINT - FOOT BUZZER 1 sets, 0.01 mi ,	1	15 yds	--:--:--	--		--:--	Linebacker Drills Day 2

normal
superset
alternate
circuit

Workout Plan Summary

"Ultimate Linebacker Training Program"
- Agility/C.O.D
- Awareness
- Skill set/Movement
- Aggressiveness/Tenacity

Recovery/Stretch (42920)

Print this workout
Print entire plan

Workout Plan Includes:

Ask A Trainer

Workout Plan Logging

Advanced Workout Stats

Purchase Workout Plan

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	ATHLETE RECOVERY STRETCH - 20 MIN	ATHLETE RECOVERY STRETCH - 20 MIN 1 sets, 00:20:00	1		00:20:00			--:--	Recovery
	HURDLE HOP TO SHUFFLE	HURDLE HOP TO SHUFFLE 1 sets, 1 reps	1			1	--	--:--	Linebacker Drills Day 3

normal
superset
alternate
circuit

Workout Plan Summary

"Ultimate Linebacker Training Program"
- Agility/C.O.D
- Awareness
- Skill set/Movement
- Aggressiveness/Tenacity

Repetition Effort Upper body

Print this workout
Print entire plan

Workout Plan Includes:

Ask A Trainer

Workout Plan Logging

Advanced Workout Stats

Purchase Workout Plan

	Exercise	Sets
	SMR - GLUTES RELEASE	--
	SMR - CALVES RELEASE	--
Place foam roller under the mid-calf. Cross the opposite leg over the top of the other to increase pressure. Slowly roll calf area to find the most tender spot.
	SMR LATS - RELEASE STRETCH	--
Lie on one side with the arm closest to the ground outstretched with thumb facing upwards. Place the foam roller under the arm in the axillary region. Slowly roll back and forth to find the tender spot.
	-- --	--
	-- --	--
Tempo: 3-3-3
	-- --	--
	-- --	--
	-- --	--
Seated on the ground. You will balance on glutes (feet off the ground, hands simulating or holding a weighted equipment) you will hold still (isometric) position for the duration given.
	-- --	--
Hold 30 secs each side
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
Tempo: 5-x-x
	-- --	--
Pause for 3 seconds at the bottom of the lift Tempo: 1-3-1 Intensity: 6/10
	-- --	--
Tempo: 3-0-1
	-- --	--
	-- --	--
	-- --	--
- Hold over 5 secs - Hold bottom 5 secs - Perform 5 reps Tempo: 5-5-5 reps
	-- --	--
	-- --	--

normal
superset
alternate
circuit

Workout Plan Summary

"Ultimate Linebacker Training Program"
- Agility/C.O.D
- Awareness
- Skill set/Movement
- Aggressiveness/Tenacity

Power/Max Effort Lower body

Print this workout
Print entire plan

Workout Plan Includes:

Ask A Trainer

Workout Plan Logging

Advanced Workout Stats

Purchase Workout Plan

	Exercise	Sets
	SMR - FOOT RELEASE	--
	SMR - CALVES RELEASE	--
Place foam roller under the mid-calf. Cross the opposite leg over the top of the other to increase pressure. Slowly roll calf area to find the most tender spot.
	SMR - GLUTES RELEASE	--
	-- --	--
Lie face down and place one thigh, flexed and abducted, over the foam roller. Slowly roll the upper, inner thigh area to find the most tender spot.
	-- --	--
Lie on one side with the arm closest to the ground outstretched with thumb facing upwards. Place the foam roller under the arm in the axillary region. Slowly roll back and forth to find the tender spot.
	-- --	--
	-- --	--
Step 1: Position yourself on hands and knees. Place your right hand behind your head. Be sure your lower back is straight. Step 2: Next, rotate your upper back inward so that your right elbow is pointed toward your left knee. Rotate as far as is comfortable. Step 3: Pause, then raise your right elbow toward the ceiling by rotating your upper back and head to the right as far as possible. This completes one rep.
	-- --	--
• Start on hands and knees • Bring knees out wide to the side, to the point where the insides of your trainers can lay flat on the floor • Lower yourself down onto your elbows. This is the start position • Rock the hips back towards the heels as far as you can go (this will likely stretch some delicate muscles so go easy to begin with) • Once the hips are as far back as possible, rock them forward to the start position
	-- --	--
	-- --	--
	-- --	--
- USE A TENNIS BALL TO EMPHASIS THE 90-DEGREE KNEE ANGLE OF TOP LEG - MAKE SURE TO CREATE SEPERATION BETWEEN LOWER BACK AND GROUND Tempo: hold 3 secs at top
	-- --	--
Maintain Resistance against Bands. Raise Up onto Toes and Snap down fast. Keep proper posture. Don't let Knees Cave. Benefits: - Stabilisez Hips and Torso - Improves Deceleration -Strengthen Core
	-- --	--
	-- --	--
	-- --	--
	-- --	--
Intensity: medium weight
	-- --	--
	-- --	--
1) Light to Moderate load 2) Fast from load Position 3) Tempo is fast/reactive from Quarter Squat Position
	-- --	--
Percentage of HEX BAR DEADLIFT 1-Rep Max: Set 1: 75%, Set 2: 80%, Set 3: 82%, Set 4: 82%, Set 5: 85%
	-- --	--

normal
superset
alternate
circuit

Workout Plan Summary

"Ultimate Linebacker Training Program"
- Agility/C.O.D
- Awareness
- Skill set/Movement
- Aggressiveness/Tenacity

Flush Circuit/Position Skills

Print this workout
Print entire plan

Workout Plan Includes:

Ask A Trainer

Workout Plan Logging

Advanced Workout Stats

Purchase Workout Plan

	Exercise	Sets
	SMR - FOOT RELEASE	--
	SMR - CALVES RELEASE	--
Place foam roller under the mid-calf. Cross the opposite leg over the top of the other to increase pressure. Slowly roll calf area to find the most tender spot.
	SMR TFL - TENSOR FASCIA LATEA RELEASE	--
Lie on one side with the foam roller just in front of the hip. Cross the top leg over the lower leg, placing that foot on the floor. Slowly roll from the hip joint down toward the knee to find the tender spot.
	-- --	--
	-- --	--
Lie face down and place one thigh, flexed and abducted, over the foam roller. Slowly roll the upper, inner thigh area to find the most tender spot.
	-- --	--
Lie on the floor with the foam roller behind the upper back. Cross arms to opposite shoulders. Raise hips off the floor and slowly roll back and forth to find the tender spot.
	-- --	--
Step 1: Position yourself on hands and knees. Place your right hand behind your head. Be sure your lower back is straight. Step 2: Next, rotate your upper back inward so that your right elbow is pointed toward your left knee. Rotate as far as is comfortable. Step 3: Pause, then raise your right elbow toward the ceiling by rotating your upper back and head to the right as far as possible. This completes one rep.
	-- --	--
	-- --	--
• Start on hands and knees • Bring knees out wide to the side, to the point where the insides of your trainers can lay flat on the floor • Lower yourself down onto your elbows. This is the start position • Rock the hips back towards the heels as far as you can go (this will likely stretch some delicate muscles so go easy to begin with) • Once the hips are as far back as possible, rock them forward to the start position
	-- --	--
Grab Knee or calf with both hands. Roll over on back as far as possible then transition into a V-sit and then reach with hands through middle as far as possible.
	-- --	--
	-- --	--
	-- --	--
	-- --	--
Hold 30 secs - plank jacks 30 secs
	-- --	--
	-- --	--
30 secs - plank 30 secs - plank dips Side Plank (isometric exercise which works stabilization. Hold for duration prescribed.
	-- --	--
	-- --	--
	-- --	--
	-- --	--

normal
superset
alternate
circuit

Workout Plan Summary

"Ultimate Linebacker Training Program"
- Agility/C.O.D
- Awareness
- Skill set/Movement
- Aggressiveness/Tenacity

Workout Goals

Purchase Plan

Total cost: $49.00

About U48

U48 PERFORMANCE
U48 PERFORMANCE

Log your U48 PERFORMANCE workouts from anywhere with the U48Performance logging app! View your logged workouts, see upcoming scheduled workouts, and book appointments inside the app. Track your progress and get the most out of your U48Performance workouts! U48’s Mission is to provide our clients with extensive knowledge and resources in order to help them attain their ULTIMATE goal. U48 specializes in all areas of Sports Performance including: strength, speed, endurance, agility, mobility, position skills, interval training, weight loss management, functional strength and conditioning. Our Ultimate goal is athletic advancement: Stronger…Faster…Smarter!! We prepare athletes for the Next Level! U48 is composed of a highly professional staff of trainers, fitness experts, coaches, and former professional athletes.

Ultimate Linebacker Training Program: 1.0

1 week

Ultimate Linebacker Training Program: 1.0

1 week

Ultimate Linebacker Training Program: 1.0

1 week

Workout Plan Navigation

Day 1: Power/Max Effort Lower body

Notes for Week 1, Day 1

Workout Plan Includes:

Workout Plan Summary

Power/Max Effort Upperbody

Workout Plan Includes:

Workout Plan Summary

Recovery/Stretch (42920)

Workout Plan Includes:

Workout Plan Summary

Repetition Effort Upper body

Workout Plan Includes:

Workout Plan Summary

Power/Max Effort Lower body

Workout Plan Includes:

Workout Plan Summary

Flush Circuit/Position Skills

Workout Plan Includes:

Workout Plan Summary

Workout Goals

About U48

Workout Goals