How to Build Strength for High School Football Linemen
Linemen don’t train like skill guys — and they shouldn’t.
They’re not running 40 yards downfield or covering receivers in space. They’re exploding into contact every snap, absorbing and delivering force, and winning with leverage and positioning. That means their strength program needs to be built differently.
Too often, linemen get lumped into the same training templates as everyone else. Or worse, they follow a bodybuilder-style split that looks good on paper but does nothing to build real field strength.
If you’re a lineman — or you’re coaching them — the goal is clear:
Build an athlete who’s powerful, durable, and violent at the point of attack. That starts with prioritizing explosive power and foundational strength that transfers to the field.
Key Strength Qualities for Linemen
Let’s break down the traits that matter most.
1. Explosive Power
The first step is everything. If a lineman can’t get off the ball quickly and strike with force, they lose. Power cleans, med ball throws, and sled pushes help build that explosive start.
2. Max Strength
Linemen don’t need to win a powerlifting meet, but they do need to move heavy loads. That strength shows up in anchoring, driving defenders, and holding their ground under pressure.
3. Upper Back & Shoulders
Most linemen programs overemphasize pressing and neglect pulling. Big mistake. Strong upper backs support posture, help absorb contact, and make hand fighting more effective.
4. Core & Trunk Stability
A weak midsection means power leaks. Linemen need a strong, braced trunk to hold position, generate force, and stay balanced when things get chaotic in the trenches.
5. Repeat Power Output
One play doesn’t win the game. Linemen need to repeat violent efforts across 4 quarters. That means conditioning should be short burst, high-effort, and built into the training plan — not just tacked on at the end.
Must-Have Lifts for Linemen
The best linemen I’ve trained were explosive first, strong second. That’s why Olympic and power-focused movements are the top priority in the weight room.
Olympic & Power Work (Top Priority)
These lifts train the rapid force production linemen need every snap.
- Power Clean – Builds full-body power and reinforces triple extension.
- Hang Clean / Clean Pulls – Easier to teach variations that still hit peak velocity.
- Snatch Pulls – Develop upper back power without requiring full overhead mobility.
- Sled Pushes – Reinforce horizontal force production in a lineman-specific pattern.
- Med Ball Throws – Train rotation, extension, and violent hip drive with minimal fatigue.
These should be placed early in the lift — when athletes are freshest and focus is high.
Lower Body Strength
These movements build the foundation to hold ground, drive through contact, and stay balanced.
- Back Squat or Trap Bar Deadlift – Your go-to for max strength. Choose what fits the athlete best.
- Front Squat – A great secondary option if the athlete has the mobility and rack position.
- Bulgarian Split Squat – Unilateral strength with built-in trunk and hip control.
- RDLs / Good Mornings – Posterior chain builders that also teach hamstring tension.
Upper Body Strength & Pressing
Strong pressing matters, but not at the expense of shoulder health or movement balance.
- Barbell Bench Press – A staple, but keep volume controlled.
- Dumbbell Incline Press – Builds pressing power and trains stability.
- Weighted Dips – Excellent for building triceps and chest, if shoulder health allows.
- Overhead Press – Can be barbell or dumbbell depending on athlete structure.
Upper Body Pulling & Back
Most athletes need more pulling — especially linemen.
- Chin-Ups / Inverted Rows – Foundational movements that build real upper body strength.
- Barbell or Dumbbell Rows – Reinforce posture and back thickness.
- Chest-Supported Rows – Great for hypertrophy without spinal loading.
- Face Pulls / Band Pull-Aparts – Simple tools to hammer rear delts and keep shoulders healthy.
Core / Trunk Strength
This isn’t about crunches. It’s about bracing under load and resisting movement.
- Weighted Carries – Farmers, front rack, or Zercher. Simple and brutally effective.
- Paloff Press / Anti-Rotation Work – Build stability in all planes.
- Dead Bugs / Bird Dogs – Reinforce control and breathing.
- Heavy Band Resisted Sit-Ups – If you want to train trunk flexion, make it count.
Sample Weekly Split (4-Day Template)
Your training split should reflect your priorities: develop power first, then reinforce it with strength.
Day 1 – Power + Upper Body Pull
- Olympic Movement – Power Clean or Hang Clean
- Upper Pull – Weighted Chin-Ups or Barbell Rows
- Med Ball Throws – Overhead or rotational
- Sled Pushes or Broad Jumps
- Core Work – Carries or anti-rotation
Day 2 – Strength: Squat + Upper Body Push
- Main Lift – Back Squat or Trap Bar Deadlift
- Upper Push – Barbell or DB Bench Press
- Supplemental Lower – Bulgarian Split Squat or RDL
- Secondary Push – Dips or Overhead Press
- Core Work – Band sit-ups or heavy carries
Day 3 – Power + Upper Body Pull
- Olympic Movement – Snatch Pulls or Clean Pulls
- Upper Pull – Inverted Rows or DB Rows
- Sled Push or Sprint Work
- Med Ball Throws – Focus on hip rotation
- Core Work – Bird Dogs or Paloff Press
Day 4 – Strength: Squat + Upper Body Push
- Main Lift – Front Squat or Back Squat
- Upper Push – DB Incline or Overhead Press
- Supplemental Lower – Good Mornings or Step-Ups
- Secondary Push – Close-Grip Bench or Dips
- Core Work – Weighted carries or trunk isometrics
Common Mistakes to Avoid
Too many linemen waste valuable training time doing things that don’t move the needle. Here’s what to watch for:
1. Skipping Olympic Lifts or Treating Them Like Accessories
Power work isn’t optional. It sets the tone for explosiveness and carries over to everything that happens on the field. Don’t rush through it or push it to the end of a workout.
2. Training Like a Powerlifter or Bodybuilder
Maxing out every week and chasing a bigger bench doesn’t guarantee better performance. Linemen need strength, but it has to be usable — not just numbers on a bar.
3. Neglecting Posterior Chain and Upper Back Work
Glutes, hamstrings, traps, and lats are lineman muscles. Most programs undertrain them. These areas build power, posture, and collision durability.
4. Ignoring Trunk Development
You can’t transfer power through a soft midsection. Skipping carries and anti-rotation work is a huge mistake — trunk strength is a difference-maker at the line of scrimmage.
5. Overcomplicating the Program
You don’t need 20 different exercises per lift. Focus on quality movement, progressive overload, and consistent execution over time.
How I Modify for Offseason vs In-Season
Your strength program has to change with the demands of the season. Here’s how I break it down:
Offseason
- Priority: Build strength, size, and power
- Volume: Moderate to high
- Conditioning: Structured and progressive
- Olympic Lifts: Progressed from technique to heavy pulls and cleans
- Accessory Work: More volume for weak points, upper back, and trunk
Preseason
- Priority: Maintain strength, sharpen explosiveness
- Volume: Lower, intensity stays high
- Olympic Lifts: Heavier singles and doubles, more bar speed work
- Conditioning: Mimics sport demands (short rest, high effort)
In-Season
- Priority: Maintain power, avoid soreness, keep athletes fresh
- Volume: Low
- Olympic Lifts: Lighter, fast reps (bar speed > load)
- Main Lifts: 2–3 sets of 3–5 reps at moderate loads
- Accessory Work: Limited to what keeps the athlete balanced and healthy
You’re not trying to PR during the season — you’re trying to stay strong, stay healthy, and perform every Friday night.
Final Advice for Coaches and Athletes
If you want to dominate the line of scrimmage, your training has to reflect that.
Don’t overcomplicate it. Don’t get caught chasing numbers that don’t translate. Focus on being powerful, mobile, and resilient.
The best linemen I’ve coached weren’t the ones who lifted the most — they were the ones who moved well, struck with intent, and stayed consistent in the weight room all year long.
Train with purpose. Stick to the plan. And build strength that actually shows up on game day.
