Hey, I'm kinda new here, so I guess I'll start with my "stats"

Ht- 5'7
Wt-150
40 yd.-5.2-5.3
Bench-170
Squat-325
Deadlift-370
Powerclean-205

Alright, well basically I'm asking if anyone knows how to improve my linebacker performance and just step it up a little. I play JV starting LB (Def. Captain).

I work out almost every day in atheletics and then afterwards I do either a plyometric workout or a specified muscle group. The problem with my weight lifting is that even though I work my chest out 1-2 times a week, my bench max is just sitting pretty at 170. Any advice on why it isnt building?

Also, I know this is the third thing for advice, but anyone know anything that will put a bit more "oomph" in my hits/tackles?

Sounds like you're doing well overall. Weight training and plyometrics are a great way to increase strength and power, and will give you that "oomph" you're looking for.

As far as bringing your bench up, just try varying the workouts. You said you've hit a plateau, so try some different exercises. For example, the incline. You can also change up the sets and reps. If you're doing 3x10, drop it to 3x8 and increase the weight. If you're doing something like that, drop it to 3x5 and increase the weight. If you're doing something like that, change it to 4x4 and increase the weight. You get the idea.

If you plateau at any point, just mix up what you're doing.

You could try doing weighted dips on one of your chest days instead of a bench press variation. For reps you could do something like this:

1x8
1x5
1x5 (put weight on for this set)
1x3-5 (put as much weight as you can on for this set but make sure that you can do at least 3 but no more than 5)

Try and increase the weight on your last set every week

On your second chest workout you could use about 70% of your one rep max and do 3 sets of max reps.

I'd do this for 4-5 weeks and then change it up again

Hey Garret;

I know how you feel, but it is ok the strength will come. i have several points for you so bear with me, i played 4 yrs in college @ mlb, olb, & ss. and was in the top ten strongest players on my team.

1. Bench press, doesnt really matter for your position to have an awesome one rep max what you want to do is back down the weight and work in sets of 12 to 15 until you can bench 170 x 15 then move forward. a lb who can bench 170 20 times is way stronger than a lb who can bench 300 once.
This will help with game stamina also.

2. I would work on my speed and weight, becuase that will be you better assett as you advance through your carreer. Start pulling a weight sled 35lbs
and dot drills, you can find both of these through the bigger faster stronger web site.

3. As far as oomph in your tackles start wearing a weight vest, start with 10lbs and work your way up to 20, wear it 8 to 10 hours a day, with a few breaks in between. If you can carry your self at 200 to 205 you will hit like a 230 lb linebacker. You will literally start punishing people when you meet in the hole, your teammates will start shying away from hitting you during 1 on 1 drills and they will move you to varsity to start working with the big guys.

I hope these help, they helped me and were passed on by a better lb then me.

Okay, so your logic is this: I want to Bench Press more so I should Bench Press more. That doesn't make any sense when you stop and think. You have hit a plateau on bench. Stop BENCHING!! You should stop for 3 weeks.

During your break, use some different workouts. fortismag.com/10201020.html this is a great workout to try. I did this exact same thing I am telling you because I wanted my bench to go up. I could barely get 10 reps at 185 before I took my break. Afterward I could do 225 10x. Check out fortismag.com. There are a bunch of different workout programs you can do.


By the way, your football coaches most likely have no idea how to train you. There is more to training than bench press, deadlift, squat, and clean.

Goodluck

Wow, you guys scare me, and I thought that I was in shape with my petty training...

It has been a while, but I was taught by a professional linebacker. My Coach played for the 49ers way back when.

Anyway, tackling is nothing but wrap up. Getting the punch is the key.

Increase upper leg and reactive hip strength. Jump squats. High reps, low weight.

Your chest doesn't help you tackle, just attracts Cheerleaders.

Increase forearm and triceps strength.

One key is to be able to suck the ball carrier in while knocking the wind out of him. You do this by having the ability to run at full speed with additional last minute reaction power in your thighs and hips to throw you forward into the carrier while wrapping him up and tightening your grip.

When you hit a body, it naturally tenses and exhales to protect itself. If when hitting, you wrap him tight, it takes a little out of him for the next play.

It takes practice to get this down, but after I got this, my tackles improved from the beginning of the game to the end and you start to notice the difference.

Hope this helps.