The Lineman’s Evolution

Phase II: Laying It On

By Steven Helmicki

For www.EliteFTS.com

“The last part of progress is always easier than the next. Determination must be continually manufactured and tested.”

This is a four-week phase and is based on the assumption that you have healthy joints and aren’t rehabilitating any injuries. At first inspection, some of the back volume may seem excessive, but many of our athletes graduated from core/stability/therapy style training programs and have never trained their backs in a serious manner. It is a fact that I can’t live with on principle. Every athlete and human being for that matter should have a strong back. I show them a picture of what my spinal erectors looked like, and they get their asses to work until they cry for mercy.

Daily warm up: ten minutes jump rope or bike; pullovers straight arm and bent arm, one set each X 20 reps; three shoulder pre-hab exercises; band adductor and abductor, one set X 20 reps

Day one

Low box jumps

Vest plus 60 lb dumbbells X six reps

30 seconds rest

Vest plus 40 lb dumbbells X six reps

30 seconds rest

Vest plus 20 lb dumbbells X six reps

30 seconds rest

Vest only X six reps

Four minutes rest/water

Below parallel pin squat, up to maximum

Speed deadlifts, 50 percent

Dead stop doubles X 13 sets, 30 seconds rest

Bent over power speed rows, 13 sets X three reps, 30 seconds rest

Chins with weight vest, ten sets X two reps, 20 seconds rest

Hammer curls, ten sets X five reps, 45 seconds rest

Decline sit-ups, five sets X five reps, 150-lb dumbbell, one minute rest

Neck work

Day two

Body weight low box jumps, three sets X five reps, 45 seconds rest

Below parallel pin squats, 40 percent, speed weight X 12 sets X three reps (rest pause), 45 seconds rest

Close grip military pin press up to max single

Clean grip high pulls, 30 percent max, 13 sets X three reps, 20 seconds rest

Landmine twists, 13 sets X five reps, 45 seconds rest

Kettlebell swings, 13 sets X five reps, 30 seconds rest

Day three

Yoke weight walk

Week one 150 percent body weight X eight trips X ten yards, 15 seconds rest

Week two 175 percent body weight X six trips X ten yards, 15 seconds rest

Week three 200 percent body weight X six trips X ten yards, 30 seconds rest

Week four: 225 percent body weight X six trips X ten yards, 45 seconds rest

Manta ray hise shrugs, 11 sets X five reps progressively loaded, 45 seconds rest

Dumbbell power cleans

30s X five; 40s X five; 50s X five; 60s X five; 70s X five; 80s X five; 90s X five; 100s X one

Incline dumbbell biceps curl, five sets X five reps, 45 seconds rest

Kettlebell swings, 15 sets X six reps, one minute rest

Day four

Combine max 225 rep training

Bench press

235 plus two minis and light band around back X max reps

235 plus two minis around back X max reps

235 plus one mini around back X max reps

235 X max reps

95 lbs, wide grip maximum repetition

Pin static hold for time

335 lbs X max time

235 lbs X max time

Push-up holds

20 seconds top

20 seconds middle

20 seconds bottom

Average band push-downs, 100 reps

Land mine one arm rows, 13 sets X three reps, 30 seconds rest (speed)

Neck work

On two off days, 20 minutes of back and core work is performed. The third off day is comprised of active rest.

Steven Helmicki trains professional football players with Demeris Johnson (former NFL wide-out for the Miami Dolphins and the Buffalo Bills). Visit www.StevenHelmicki.com or www.PerfectingYourPerformance.com for more information on the path to explosive power.

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.