Quarterback (QB) Training Week – Part 2!
Welcome to the Quarterback (QB) Training Week – Part 2! In Part 1, we looked at the first 3 days of off-season training and began Day 4. In Part 2, we’ll dive into the rest of Day 4 and look at the remaining 3 days. Plus, I included a special look at the QB’s In-Season Film Study at the end, so let’s get started!
A Quick Recap – Quarterback Off-Season Training Week
| Training Recap | Active RecoveryShoulder Health | Linear Speed | Footwork/PocketPresence | Volume Throwing | Lifting |
| Day 1 | X | Upper Body | |||
| Day 2 | X | Lower Body | |||
| Day 3 | X | Off | |||
| Day 4 | Scramble Drills | Upper Body | |||
| Day 5 | Arm CareWarmup/Recovery | 50-60 ThrowsGame Speed | Lower Body | ||
| Day 6 | Recovery | Film Study | |||
| Day 7 | Rest | Rest | Rest | Rest | Rest |
Day 4 (cont): – Quarterback Training Week – Lifting – Upper Body
Perform this workout after 1 hour of rest as needed. For the QB, I suggest another serving of EAA Pure and Karbolyn 30 minutes before. A pre-workout is optional. I would suggest Gorilla Mind Gorilla Mode and I suggest mixing in a serving of Karbolyn.
Once your training is over, drink your post-workout shake! This shake should consist of Hi-Tech Precision Protein and plenty of fast digesting carbs. As noted, aim for 30g of protein and 40-50g of carbs.
Seated Row Machine (Chest Supported)
20% 1RM x 15 reps
40% 1RM x 10 reps
50% 1 RM x 10 reps
3 working sets x 8 reps
Bench Press
20% 1RM x 15 reps
40% 1RM x 10 reps
50% 1 RM x 10 reps
3 working sets x 6 reps
Overhead Press
2 sets x 6 reps
Triset: Dumbbell Front Raises, Side Laterals, and Rear Laterals
2 tri-sets × 8 reps each exercise
Cable Pallof Press with Rotation
2 sets × 8 reps per side
- Set Up – Attach a handle to a cable machine at chest height.
- Your Stance – Stand perpendicular to the anchor. Step away to create tension. Assume an athletic stance with feet shoulder-width apart, knees slightly bent, and core tightly braced.
- Press Out – Hold the handle at your center of the chest. Press your arms straight out in front of you until your elbows are fully locked.
- Rotate – While keeping your arms fully extended and your lower body glued in place, slowly rotate your torso and shoulders away from the anchor point. Your hips should remain facing forward—the twist should come only from your mid-back (thoracic spine).
- Return – Rotate back to the center (with your arms still extended), then bring the handle back to your chest.
- This is very similar to a Cable Woodchopper.
Recovery
Electronic Stimulation on Deltoids
15 minutes
Compression Boots
30 minutes
Day 5: Heavy Volume Throwing & Lower Body Power
Nutrition Tips – Same as Day 1.
Supplement Tips – Same as day 1.
Your pre-training meals should be 75 grams higher in carbs and 30 grams higher in protein. You can get that from food and supplements.
During Training: Intra-workout, such as NutraBio Intra Blast with EFX Sports Karbolyn
Post-training: Have your post-workout shake (Hi-Tech Precision Protein) and plenty of fast digesting carbs (30g protein & 40-50g carbs).
Complete QB Arm Care Warm-Up
PCV Pipe Passthroughs
2 “sets” x 10 “reps”
Thoracic Windmills
2 “sets” x 8 “reps”
- Set Up – Lie on your side. Bend both hips and knees to a 90-degree angle. Use a cushion under your head to keep your neck aligned. Stack your hands straight out in front of your chest.
- The Movement – Take your top hand and slowly trace a massive half-circle along the floor above your head. Keep your arm straight. Let your head, neck, and upper back naturally rotate to follow your moving hand.
- The Peak – Continue sweeping until your chest opens completely toward the ceiling and your top shoulder blade approaches or rests on the floor.
- Return – Reverse the sweeping motion overhead to return to the starting stacked position. (1)
Push-Up to Downward Dog
2 “sets” x 8 “reps”
Band Forward Flies
2 “sets” x 19 “reps”
- Anchor the Band – Attach your resistance bands securely to a pole at roughly chest height.
- Setup – Grab an end (or handle) in each hand.
- Stance – Step a few feet away to create tension in the band. Stand tall with your feet shoulder-width apart, knees slightly bent, and your core engaged.
- Arm Position – Extend your arms straight out to your sides, parallel to the floor, with a very slight, soft bend in your elbows.
- The Fly Motion – Keeping your arms fully extended, exhale and smoothly sweep your arms forward in a wide arc until your hands touch or almost meet directly in front of your chest.
- Return & Repeat
Band Reverse Flies
2 “sets” x 10 reps
The same as Forward Flies except:
- Face the anchor point.
- Start with your arms in front of you, fully extended.
- Pull the bands back.
90/90 Rotations
2 “sets” x 12 “reps”
Scapular Rows
2 “sets” x 15 “reps”
This is a standing version of the Seated Row exercise using a resistance band.
Deceleration Catches
2 “sets” x 8 “reps”
Deceleration refers to the mechanics required to safely and efficiently stop the body’s rotational momentum after a throw. The proper deceleration sequence prevents injury, protects the throwing arm of the QB, and acts as a mechanical “brake” that transfers ground force up the kinetic chain to maximize velocity and spin.
1. The Starting Position
- Stance – Drop down into a half-kneeling position. If you are a right-handed QB, your left knee is up (foot flat on the ground) and your right knee is down on the turf.
- Alignment – Keep your lead (left) knee pointed straight ahead toward your partner or wall. Keep your torso tall and your core braced.
- Arm Preparation – Raise your throwing arm into the high-cocked follow-through position (just past where you would normally release a football).
2. The Catch (The Absorption Phase)
- The “Feed” – Your partner tosses a light plyo-ball (usually 1 to 4 lbs) directly over your dominant throwing shoulder.
- The Interception – Catch the ball with your throwing hand right at your natural release point.
- The Deceleration Arc – Do not catch the ball rigidly. Instead, let the momentum of the ball force your arm to ride through its complete, natural follow-through arc.
- The Path – Your hand should follow an internal rotation and forearm pronation path, crossing down past your opposite (left) hip.
3. The Core and Hip Engagement
- Bracing – As your arm rides down to absorb the ball’s weight, aggressively rotate your thoracic spine (upper back) and trunk to the left.
- Stability – Do not let your front knee cave inward or shift. Your hips and front leg must remain perfectly locked to absorb the forces
Upward Acceleration Throws
2 “sets” x 8 “reps”
An “upward acceleration throw” is a throwing mechanic used to add loft, distance, and arc on deep passes. It allows the QB to launch the ball without pushing it from a flat, low arm angle. (2)
Execute an upward acceleration throw using the following steps:
- Load and Tilt – Load 70% of your body weight onto your back leg. When setting up to throw deep, set your shoulders at an upward, 45-degree angle relative to your target.
- The “Basketball Shot” – As you stride forward and begin your core and hip rotation, bring the ball backward into an “L” position behind your head. From this position, drive your elbow and hand upward and forward, mimicking the mechanics of shooting a free throw.
- Release and Follow Through – Release the football high to create the necessary trajectory. Your hand should form a “C” shape as you flick the wrist, letting the ball roll off your index finger to create a tight, downward spiral. Finish the throw by following through with your arm across your opposite hip
Field Work
50 -60 game-speed throws with pro wide receivers executing full route trees.
Post-Throwing Recovery Protocol
(15 Minutes)
This sequence reduces micro-trauma inflammation, restores lost internal rotation, and flushes metabolic waste immediately after a throwing session.
Sleeper Stretch
2 “sets” x 30 seconds per side
Lie on your throwing side with your shoulder at a 90-degree angle. Gently press your wrist toward the floor to restore posterior capsule mobility.
Rotator Cuff Eccentric Decompressions
2 x 12 reps.
Hold a light 5lb dumbbell. Raise it with your non-throwing hand, then slowly lower it over 5 seconds using your throwing arm.
Static Chest & Lat Lengthening
2 “sets” x 45 seconds
Place your hands high on a wall or door frame, sinking your chest down to release the latissimus dorsi and pectorals.
Cryotherapy Flush
(10 minutes)
Submerge your throwing arm in an ice bath up to the shoulder or apply a specialized compression wrap to constrict capillaries and limit swelling.
Posterior Power Lifting (3)
Perform this workout after 1-3 hours of rest as needed. I suggest another serving of EAA Pure and Karbolyn 30 minutes before. A pre-workout (Gorilla Mind Gorilla Mode) is optional but I highly recommend it. I would also mix in a serving of Karbolyn.
Once your training is over, drink a post-workout shake consisting of 30g of Hi-Tech Precision Protein and 40-50g of fast digesting carbs,
Trap Bar Deadlifts
20% 1RM x 15 reps
40% 1RM x 10 reps
50% 1 RM x 10 reps
4 sets x 5 reps
Barbell Hip Thrusts
3 sets x 8 reps
Reverse Lunges
3 sets x 8 reps
Single Leg Romanian Deadlift With Dumbbells
3 sets x 8 reps per leg
Performance Notes
When lifting, perform the concentric phase of your reps explosively but under control. Do not let momentum take over. Your tempo should be 2 seconds. During the eccentric phase, control the weight, take 4 seconds to perform this phase.
Day 6: Conditioning & Playbook Script Review
Conditioning
Gasser Sprints
6 “sets” x 110-yard strides (to build cardiovascular capacity).
Mental Training
60 minutes of film review studying updated league defensive tendencies. There is also an upcoming special section of QB In-Season Film Study!
Recovery
Light foam rolling, hydration monitoring, and full passive rest.
Day 7: Complete Rest
All Day
Zero physical workload. Focus on high sleep quality, steady hydration, and mental reset.
General Nutrition Tips
As a QB, you should be consuming 1 to 1.5 grams of protein per pound of body weight. I also suggest 3 to 4 grams of carbs per pound of body weight. Finally, healthy fats should be around .5 grams per pound of bodyweight.
Supplement Tips
Beyond the supplements already suggested, I also suggest adding AllMax Nutrition Creatine to your regimen for ATP energy as well as strength and power. Don’t forget to stop by illpumpyouup.com for all your supplement needs!
Summary
This ends the Quarterback Training Week Series! In Part 1, we covered the first 3 days of training, and started Day 4, and included nutrition and supplement tips. Then in Part 2, we looked at the rest of Day 4 and the remaining 3 training days in the week of a QB. All that’s left to do is to keep preparing for your best season yet – go for it!
Extra Feature – In Season Film Study
Even though this is an off-season training week article Series, one of the absolute necessities of being a successful QB is film study. Therefore, I included this as an Extra Feature.
An elite pro-level in-season film study session transforms basic footage into actionable answers on game day. An NFL QB does not just “watch” tape. Instead, the QB looks for structural flaws, personnel tells, and defensive coordinators’ schematic habits.
Here is the weekly framework a pro QB might use to dissect film, followed by the specific checklists used during a session.
The In-Season Film Study Weekly Schedule
| Day | Tape Assignment | Primary Objective |
| Monday | Previous Game & Opponent Base | Correct personal mistakes; identify opponent’s base front and coverage. |
| Tuesday | Opponent 1st & 2nd Down | Chart run/pass tendencies, favorite blitz looks on standard downs. |
| Wednesday | 3rd Down & Exotic Blitzes | Study money-down coverages (man vs. zone) and blitz protection triggers. |
| Thursday | Red Zone & 2-Minute Drill | Analyze tight-window coverages, goal-line packages, and end-of-half habits. |
| Friday | Personnel Tells & Matchups | Find the weakest defender; hunt for physical “tells” (safety depth, corner leverage). |
| Saturday | Final Call-Sheet Visualization | Match the coach’s scripted plays to the exact defensive looks watched all week. |
The 4-Step Film Breakdown Checklist
When a QB brings up a play on their tablet or computer, they look at four distinct aspects:
1. Pre-Snap Shell and Safety Alignment
- The Question: Is it a 1-high safety or a 2-high safety look?
- What it reveals:
- 1-High (Middle Field Closed): Usually signals Cover 1 (man) or Cover 3 (zone).
- 2-High (Middle Field Open): Usually signals Cover 2, Cover 4 (Quarters), or Cover 6.
- Watch the depth of the safeties. If a safety is creeping down toward the line of scrimmage pre-snap, expect an inverted Cover 3 or a safety blitz.
2. Defensive Line Front and Box Count
- The Question: How many defenders are in the “box” (within 5 yards of the offensive line)?
- What it reveals: An 8-man box means a run-heavy look or an impending blitz, leaving wide receivers in single coverage. A 6-man box means the defense is dropping more players into pass windows.
- Front Identification: Is it an odd front (3 down linemen, 4 linebackers) or an even front (4 down linemen, 3 linebackers)? This tells the quarterback how to direct the offensive line’s protection slide.
3. Cornerback Leverage and Cushion
- The Question: How far off the receiver is the cornerback, and where are their eyes?
- What it reveals:
- Inside Leverage: The corner is forcing the receiver outside, often utilizing sideline help or a safety over the top.
- Outside Leverage: The corner is protecting the sideline, often squeezing the route toward inside linebacker help.
- Eyes in the Backfield: If the corner is playing off-coverage and staring at the quarterback, it is a zone. If their eyes are locked solely on the receiver’s hips, it is man-to-man.
4. Post-Snap Movement (The “Lie Detector”)
- The Question: What changes the exact millisecond the ball is snapped?
- What it reveals: Defenses love to disguise looks. A pre-snap 2-high safety look might instantly rotate post-snap into a 1-high Cover 3. The QB must train their eyes to watch the rotation player (usually a safety or nickel cornerback) to immediately identify the true coverage.
Hunting for “Tells” (Player Specifics)
A pro QB exploits human habits. When studying individual personnel, look for these specific tells:
- The Blitzing Linebacker: Does a specific linebacker tighten his laces, fix his gloves, or sit lower in his stance right before he blitzes?
- The Tired Cornerback: Does a cornerback heavily lean on his knees or lag behind in transition during the 4th quarter or long drives?
- The Trailing Safety: On play-action fakes, does the free safety biting on the run fake open up a deep post route behind him?
Summary of Film Study
Pro-level film study removes the element of surprise. By Game Day, the QBshould already know what coverage the defense is running simply by looking at the alignment of the safeties and the leverage of the cornerbacks before the ball is even snapped. Cool, right!