Weight Training for Quarterbacks

Quarterbacks are often seen as the weakest player on the field. All they do is stand in the pocket until they get hit right? Wrong. In today's game of football, quarterbacks are becoming hulking beasts who can not only gun a 40 yard pass but can also become a run threat and shake off rushing linemen in the pocket. To be a force in the backfield you need to train differently than the quarterbacks of 20 or 30 years ago. You need speed, strength, change of direction and leg drive to extend the play and lead your team to victory.

Quarterbacks obviously put a lot of time into arm strength through middle school and high school football to build up a strong throwing arm. Only after that do most quarterbacks or strength coaches really begin to focus on leg drive and mobility in the pocket. Get a jump start on your competition by starting this type of training sooner, rather than later, and blow away the rest of the field.

Day 1
Push - Chest, Shoulders and Triceps
This is usually the main focus of young quarterbacks to build arm strength. Here we'll use some explosive exercises to shove off of attempted sacks and put more zip on the ball.
Explosive chest press 3x12 - press the bar up quickly and let it leave your hands for an inch or two, then let it come back down and quickly press again. Do each set as rapidly as possible.
Dumbbell overhead press 3x8
Dumbbell incline press 3x8
Overhead dumbbell extension 3x8 - grab one heavy dumbbell and hold it behind your head with both hands. Extend your arms to move the dumbbell over your head, then lower.
Skull crusher 3x8

Day 2
Pull - Back, Biceps and Forearms
Deadlift 4x8
Dumbbell row 3x12
Lat pulldown 3x8
Bicep curl 3x8
Reverse curl 3x8
Wrist curl 3x12
Grip supports 3x30 seconds - load up a barbell with more weight than you dead lift, or weight that you can only dead lift with straps. Hold the weight for 30 seconds at a time for 3 sets to build up grip supports that will help you hold onto the football.

Day 3
Legs - Glutes, Hamstrings, Quads and Calves
These exercises will help you with leg drive. This is important for many reasons to a quarterback. You need leg drive to pull out of the grip of a defender when he has your jersey and when running for the first down marker. You also need leg drive to push the pile on a quarterback sneak.
Split squat 3x8
Walking lunges 3x12
Hang clean 3x8
Stiff leg dead lift 3x8
Leg curls 3x12
Calf raises 3x15