Weight Training for Linebackers

A linebacker, like any other position on the gridiron, requires sport specific weight training to become the best at his position. Here, we will only cover the weight lifting aspect of linebacker training, set up on a 5 day split to build strength and power. Using this weight lifting routine, you should see improvements in speed, vertical leap, explosive power through tackles and a better ability to get off blocks.

Day 1 - Posterior Chain Work
This day is to build up the explosive power in your p-chain to make you run faster, jump high, and explode through tackles. The muscles in your p-chain include the lower back, glutes, hamstrings and calves.
Cleans 5x3
Dead lift 5x5
Stiff leg dead lift 3x8
Hypers 3x8
Calf raises 3x20

Day 2 - Shoulders and Chest
Building up power in these muscles will help you to get off blocks and bull rush, along with shoving people around. Focus not on the weight, but moving the weight quickly and explosively. Imagine each time you perform a lift that you are hitting another player.
Push Press 5x5
Bench press 5x5
Dumbbell Snatch 5x5
Dumbbell lateral raise 3x8
Cuban rotations 3x10

Day 3 - Back and Pulls
These lifts will balance out the muscle you build in your chest and shoulders. By building up your traps, lats and middle back you will be better at pulling people around and wrapping up tackles.
Barbell rows 5x5
Seated rows 5x5
Pull ups 5x5
Dumbbell reverse fly 3x8
Shrugs 5x5

Day 4 - Quads, hip flexors and abs
This day is all about leg drive. Leg drive will make you faster and more explosive through tackles. Side lunges will help with deceleration and change of direction. Leg raises build strong hip flexors to help you pick up your legs faster when you run. As you should know, foot speed and leg drive are the key components in speed.
Back Squat 5x5
Walking lunges 3x8
Side lunges 3x8
Lying leg raises 3x20
Ab work with weight 3x8

Day 5 - Arms and Neck
Strong arms will assist you in all of your work as a linebacker. Strong triceps will boost your pushing movements and strong biceps will improve your pulls. Strong forearms are crucial to grip strength and neck work will help prevent neck injuries and keep you solid in tackling.
Skull crushers 3x8
Triceps extension 3x8
Bicep curls 3x8
Forearm work 3x8
Neck extensions, flexion and side flexion 3x15