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January 16th, 2024

1/16/2024

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A good off-season workout for an offensive lineman should focus on building a well-rounded foundation that addresses their key athletic needs. Here are some key elements to consider:
Strength Training:
  • Compound exercises: Focus on exercises that engage multiple muscle groups at once, like squats, deadlifts, bench press, overhead press, rows, and cleans. These build overall strength and power crucial for pushing, pulling, and anchoring against defenders.
  • Olympic lifts: Power cleans, snatches, and jerks improve explosiveness and speed, beneficial for generating initial drive off the line of scrimmage.
  • Core strength: Don't neglect your core! Strong abs and lower back are essential for stability, power transfer, and injury prevention. Include exercises like planks, side planks, dead bugs, and hanging leg raises.
  • Accessory lifts: Include exercises that target specific muscle groups often challenged in blocking, like lunges, hip thrusts, shoulder raises, and neck curls.
Conditioning:
  • High-intensity interval training (HIIT): Sprints, hill sprints, agility drills, and shuttle runs improve explosiveness, stamina, and ability to react quickly.
  • Cardio: Regular cardio sessions at moderate intensity (jogging, swimming, biking) build overall endurance and recovery capacity.
Technique Drills:
  • Footwork drills: Footwork is crucial for agility, balance, and changing direction quickly. Ladder drills, cone drills, and mirror drills are great for improving footwork specific to blocking situations.
  • Pass sets: Practice pass protection techniques against a tackling dummy or partner, focusing on hand placement, body positioning, and sliding footwork.
  • Run blocking drills: Practice double teams, combo blocks, and zone blocking schemes, focusing on communication and coordinated movements with teammates.
General Advice:
  • Progressive overload: Gradually increase weight, reps, or sets over time to continually challenge your muscles and stimulate growth.
  • Proper form: Prioritize proper form over lifting heavy weights to avoid injury and maximize effectiveness.
  • Rest and recovery: Give your body adequate rest and recovery between workouts to avoid burnout and ensure optimal muscle growth.
  • Individualize: Tailor your workout to your specific strengths, weaknesses, and position on the line. Seek guidance from a coach or trainer for a personalized plan.
  • Nutrition: Proper nutrition is crucial for fueling your workouts and building muscle. Focus on a balanced diet with plenty of protein, complex carbohydrates, and healthy fats.
Remember, consistency is key! Sticking to a well-designed off-season workout program and putting in the hard work will set you apart and prepare you for a successful season on the field.​
I hope this information helps you create a fantastic off-season workout plan and dominate the upcoming season!
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Why Technique Training Makes Offensive Linemen Unstoppable

12/29/2023

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Offensive linemen: the unsung heroes of the gridiron, their battles won and lost in the trenches of the line of scrimmage. While strength and conditioning reign supreme in their off-season regimen, neglecting technique-specific training is a missed opportunity to forge truly dominant walls protecting the QB and paving the way for offensive fireworks. Here's why incorporating technique drills into their arsenal is a recipe for success:
1. Precision Beats Brute Force: Muscle alone can only take you so far. Mastering footwork, hand placement, and leverage allows linemen to maximize their physical attributes. A perfectly timed punch to a defender's chest with low pad level is far more effective than aimless bulldozing. Technique training refines those subtle movements, turning raw power into controlled dominance.
2. Adaptability is Key: No two defenders are alike. Blitzes, stunts, and twists keep linemen on their toes. Technique drills, from mirror drills to pass-rush simulations, train players to react instinctively to different pressure types. They learn to anchor against bull rushes, slide and mirror against speedsters, and adjust their blocking angles on the fly. This versatility makes them unpredictable and nearly impossible to beat.
3. Efficiency Saves Stamina: A technically sound lineman wastes less energy on wasted movement. Every step, every push, has a purpose. This conserves precious energy for the grueling battles throughout the game. They can sustain their performance longer, maintain their focus, and deliver consistent protection throughout the four quarters.
4. Muscle Memory for Muscle Mayhem: Repetition is the mother of skill. The off-season provides the perfect furnace to ingrain proper technique into muscle memory. By practicing specific blocking schemes and pass protection nuances countless times, linemen react instinctively on game day. That hesitation on the field when facing a new move? Technique training erases it, replacing it with smooth, instinctive reactions.
5. Confidence Comes From Competence: Knowing you can handle any defensive scheme with flawless technique breeds unwavering confidence. Linemen take the field with a swagger, knowing they've honed their craft in the off-season heat. This confidence translates to aggressive blocks, dominant stances, and an aura of impenetrability that demoralizes the opposition.
In conclusion, while strength and conditioning remain vital, dedicating a portion of the off-season to technique-specific training is the true path to offensive line dominance. It sculpts raw power into precise tools, builds versatility and stamina, and breeds unshakeable confidence. So, coaches, light the furnace of technique training, and watch your offensive linemen transform from hulking figures into unshakable fortresses, ready to pave the way for offensive glory.
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Blockers Family

12/12/2021

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Today we wrapped up our 2021 off-season training. This was a year like no other. With covid restrictions, we all adjusted and made sure to have as many training sessions as possible. We were able to help our Offensive Linemen to prepare for combines and college camps. 

We will be starting back up for the 2022 off-season training on January 2nd. If you are interested in becoming a member of the Blockers Family please reach out to us via email or on Twitter. 

You have 6 months to train and be prepared to showcase your skills. June 1st starts college camps. If you don't perfect your technique from now till the end of May. You will be exposed at the college camps you attend in June. 

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Offensive Line life

7/14/2019

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Offensive linemen are a special group of smart, skilled athletes. Many people believe that playing offensive line is all about being tough and physical. Although being mentally tough and physical are very important, you must be able to control your body in a power position using solid technique. 

Offensive line is one of the hardest positions in all of sports. You are required to be in a non natural human position at all times to complete your assignment. No one but your parents and closest friends know who you are on the field (unless you make a mistake). One of the best posts I saw on Instagram was the following. 

The day you chose to play offensive line was the day you chose to live in the shadow. You chose to be the first ones blamed and the last ones acknowledged. We give up the stars and the limelight for humility and wins. We are sculpted to be men of violence but yet be protectors. Anyone can run full speed but we are the men who stops his charge, we bring the pails and blue collars to work and we clock it in. We are the determining factor in a game. So when choosing this life, know it gets real in that A and B gap.

Everyone who has played on the offensive line knows this is a true statement.

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