Middle Linebacker Off-Season Training Week – Part 1!

Here’s my Middle Linebacker Off-Season Training Week – Part 1!  This is a special 2-Part Series that covers the training of a middle linebacker – a critical position because the MLB is “the quarterback of the defense”. A successful middle linebacker has to read the offense, call out plays, and execute! Success requires a blend of explosive hip power, lateral deceleration abilities, and dense lean muscle mass. This one week plan will help you become a physically dominant run-stuffer and effective pass-disrupter. So let’s get started with Part 1 and when you’re done, you can jump right into Part 2!

A Quick Recap – Middle Linebacker Off-Season Training Week

Middle Linebacker Training Recap	Linear Focus	Lateral Agility	Active RecoveryFilm Study	Change ofDirection	CNS Reset	Lifting
Day 1	X					Lower Body
Day 2		X				Upper Body
Day 3			X
Day 4				X		Lower Body
Day 5						Upper Body
Day 6					X
Day 7	Joint Prep	Joint Prep	Joint Prep	Joint Prep	Joint Prep	Joint Prep

An Example Off-Season Middle Linebacker Workout

Day 1: Max Velocity & Lower Body Power (Linear Focus)

Nutrition Tips – A middle linebacker should eat at least one meal before starting the training day. This meal (or meals) should consist of lean protein sources and a mix of simple and complex carbohydrates which provides immediate as well as extended energy. Generally speaking for a middle linebacker (and most football players), I recommend 1 to 1.5 grams of protein and 3-4 grams of carbs per pound of bodyweight. (1)

Hydration is a key point – start your day with 1-2 glasses of water, and stay hydrated during the day! While the middle linebacker could choose a sports drink, I suggest Liquid I.V. Hydration Multiplier.

Supplement Tips –  I recommend drinking 1 serving of EFX Sports Karbolyn mixed with 1 to 2 servings of NutraBio EEA Pure 30 minutes before beginning your training day. 

Warm-Up

(12 Minutes)

This warm-up optimizes hip mechanics and fires up the central nervous system. (2)

Linear High Knees

2 sets × 20 yards – To build explosive hip flexion, increase stride frequency, and improve acceleration.

1. Stance – Maintain a slight forward lean while keeping your hips back and your core engaged.
2. Knee Drive – Drive your knees aggressively upward until your thighs are parallel to the ground, bringing your ankles locked and your toes upward.
3. Arm Action – Drive your elbows back as if you are trying to push away an opponent on your back.
4. Foot Strike – Drive your foot straight down into the turf beneath your body using a swift, striking motion.

Lateral Band Walks

2 sets × 10 yards each way – Activates gluteus medius for lateral stability.

1. Band Placement – Put a loop resistance band either around your ankles, just below your knees, or around the balls of your feet (the most difficult).
2. Start with your feet hip-width apart so the band has tension.
3. Athletic Stance (for football) – Bend your knees and push your hips back into a quarter-squat position. Keep your chest up, your core braced, and your back flat.
4. The Walk – Step sideways to the left with your left foot. Follow with your right foot, keeping about a shoulder-width distance between your feet to maintain band tension.
5. Reps – Take 10 steps in one direction, then reverse the movement, leading with the opposite leg to return to your starting position.

A-Skips

2 sets × 15 yards – Coordinates arm drive with knee flexion.

Execution

1. Stand tall with your feet hip-width apart.
2. Drive – Skip forward by bringing your right knee up to hip height while also pumping your left arm up.
3. Contact – As your right leg reaches the top of the drive, quickly push the ball of your foot straight down to the ground directly beneath your hips.
4. Repeat – As you land, repeat the motion with your opposite leg and arm.
5. Keep your toes flexed up toward your shins and make sure the grounded foot is directly underneath your body.
6. This looks like you are skip-marching and bringing your knees up while pumping your arms in time to your legs. 

World’s Greatest Stretch

5 reps per side (Opens hips, thoracic spine, and groin).

Execution

1. Begin in a High Plank or Push-Up Position – Place your hands flat on the floor, directly under your shoulders, keep your arms straight, and engage your core.
2. Step Forward into a Lunge – Bring your right foot forward and plant it on the outside of your right hand. Your right knee should be bent at a 90-degree angle, and your left leg should be straight behind you.
3. The Twist – Keep your left hand flat on the floor under your shoulder. Reach your right arm straight up toward the ceiling, twisting your torso as you do so. Follow your raised hand with your eyes and hold this position for a few seconds.
4. Stretch Your Hamstring – Bring your right hand back to the floor. Shift your weight back and straighten your right leg, stretching your right hamstring. At this point, your body should be almost forming an upside down “V”. 
5. Switch Sides – Return to the high plank position and repeat the sequence with your left foot forward.

Field Speed & Plyometrics

Ankle Pogo Jumps

3 sets × 10 reps – Builds elastic ankle stiffness for sudden change of direction. (3)

Execution

1. The Setup – Stand with your feet shoulder-width apart and put your hands on your hips. This will help keep your upper body stable.
2. The Motion – Keep your hips and knees reasonably stiff—in other words, avoid bending your knees too much. Jump up and down like a pogo stick.
3. Foot Contact – Land softly on the balls of your feet and rebound immediately. Do not let your heels touch the ground.
4. Mid-Air – Keep your toes pointed slightly up in the air so you can bring the front of your feet down for a powerful, rapid recoil on the next jump.
5. Rhythm – It’s about a quick rhythm, not maximum jump height.

Single-Leg Box Jumps

3 sets × 4 reps per leg – Builds explosive power, unilateral strength, and ankle stability—crucial for the middle linebacker to jump for interceptions, and change direction.

1. The Setup – Stand about one foot-length away from a stable plyometric box and balance on one leg. Keep the non-working leg bent behind you. 
2. Load – Swing your arms backward while slightly dipping into a quarter-squat on your standing leg. Brace your core and keep your chest up. 
3. Explode – Forcefully drive your arms forward and upward while extending your hip, knee, and ankle – launching off your planted foot. Drive your free knee upward to help generate momentum. 
4. Land – Land softly on the box with the working leg, keeping the knee slightly bent to absorb the impact. Ensure your knee stays directly over your toes (avoid letting it cave inward). 
5. Stabilize – Hold the landing position for 1 or 2 seconds, then step down safely (do not jump backward off the box). 
6. Reps – Perform all your reps on one leg before switching to the other leg.

Flying 20s

1 “set” of 4 “reps”

Accelerate for 20 yards, hold max velocity for 20 yards, then decelerate for 20 yards. Rest 3 minutes between “reps”.

Lifting  – Middle Linebacker Training Week

I advise the use of a pre-workout but it is optional. For a middle linebacker and all football players, I recommend Kaged Pre-Workout because it has BCAAs, a “Strength & Power Matrix” and, at one scoop, moderate caffeine. I would mix in a serving of Karbolyn (feel free to use 2 scoops). 

Once your workout is over, drink a post-workout shake consisting of Hi-Tech Precision Protein mixed with fast and slow digesting carbs.

Hang Clean

20% 1RM x 15 reps

40% 1RM x 10 reps

50% 1 RM x 10 reps

4 sets × 3 reps at 78-83% 1RM – Builds full-body power, improves speed, and teaches hip extension required for tackling. (4)

Barbell Back Squat

4 sets × 5 reps at 82% 1RM – Develops the raw strength foundation a middle linebacker needs for driving through blockers.

Barbell Romanian Deadlifts (RDL)

3 sets × 8 reps – Strengthens hamstrings and glutes for structural balance.

Hanging Leg Raises

3 sets × 12 reps – Develops core strength to protect the lower back.

Day 2 – Lateral Agility & Upper Body Push/Pull

Nutrition Tips – Same as Day 1. 

Supplement Tips – Same as Day 1. 

Agility & Deceleration Mechanics

Pro Agility Shuttle (20-Yard Shuttle)

1 “set” x 5 “reps” – Focuses on lowering the center of gravity and redirection.

Equipment and Placement: 3 cones and 15 yards of total space. Set three cones in a straight line 5 yards apart from each other. 

1. Starting Stance – Straddle the center cone in the athletic stance used for Lateral Band Walks. Drop your hand to the ground on the side you plan to move first.
2. First 5 Yards – Explosively push off and sprint 5 yards to the first outside cone. Touch the ground at or past the cone with your hand.
3. The 10-Yard Turn – Drive off your outside foot, flip your hips, and sprint all the way to the opposite outside cone. Touch the ground with your hand.
4. The Finish – Sprint back through the starting center cone to stop the timer.

3-Cone Drill (L-Drill)

1 “set” x 4 “reps” – Trains sharp, tight cornering around the loops while keeping hips square.

Cone Setup

1. Place Cone 1 – This is your starting point.
2. Place Cone 2 exactly 5 yards straight ahead of Cone 1.
3. Place Cone 3 exactly 5 yards to the right of Cone 2. This should form a right angle or “L” shape. 
4. The Start – Assume a 3-point football stance at Cone 1. 
5. Sprint to Cone 2 and touch the base of Cone 2 with your hand. Turn and sprint back to Cone 1, touching the base.
6. The Weave – Sprint back to Cone 2, round the outside of it, and figure-eight around the inside of Cone 3.
7. The Finish – Loop back around the outside of Cone 2 and sprint past Cone 1 to finish the drill.

W-Drill

1 “set” x 4 “reps” – Simulates middle linebacker zone drops.

1. Place 5 cones in a zig-zag “W” shape.
2. Space the cones 5 yards apart both horizontally and vertically.
3. Start at Cone 1 (the bottom left of the W).
4. Start in an athletic stance. Push off your front foot and backpedal 5 yards. 
5. Immediately plant your feet and drive forward at a 45-degree angle to Cone 2.
6. Backpedal 5 yards, plant your feet and explode at a 45 degree angle to Cone. 3
7. You’re outlining a “W”. 

Lifting  – Middle Linebacker Training Week!

Supplement Tips – Same as Day 1. 

Barbell Bench Press

20% 1RM x 15 reps

40% 1RM x 10 reps

50% 1 RM x 10 reps

4 sets × 6 reps at 80% 1RM – Builds upper body strength so a middle linebacker can push and shed blockers. (5)

Dumbbell Incline Press

3 sets × 10 reps – Builds chest, shoulder, and clavicle volume to absorb impact.

Barbell Bent-Over Rows

4 sets × 8 reps – Balances heavy pressing with explosive pulling strength. Make sure your torso is at a slight angle. Maintain constant tension and pull to the stomach. 

Lat Pulldowns (heavy)

4 sets × 6 reps – Builds lat, biceps, and forearm strength for wrapping up ball carriers.

Medicine Ball Rotational Throws

3 sets × 8 reps per side – Transfers rotational power from hips to hands.

1. The Setup – Stand sideways to a concrete wall with your feet slightly wider than shoulder-width apart in an athletic stance, keeping a soft bend in your knees.
2. Load Your Back Hip – Hold a medicine ball with both hands near the hip that’s farthest from the wall. Shift your body weight onto your back leg and slightly rotate your torso away from the wall to build tension. 
3. Drive From The Ground – Push aggressively off your back foot and explosively pivot your back leg inward, just like swinging a golf club or a baseball bat. 
4. Rotate and Release – Transfer your weight from the back leg to your front leg. Open your hips forcefully toward the wall, letting your torso follow, and push-throw the ball hard against the wall. 
5. Catch and Reset – Catch the ball on the rebound, absorb the force by returning to your starting position, reset completely, and begin the next rep.

Performance Notes

When lifting, the middle linebacker should perform the concentric phase of their reps explosively. Do not rush your reps or let momentum do the work. I advise lifting this way regardless, but your goal is to build explosive strength and power. In the eccentric phase, lower the weight slowly and under control, which I also always advise. This builds strength and promotes muscle mass. 

Summary

That’s it for Part 1 of my Middle Linebacker Off-Season Training Week Series! In this article, we looked at the first 2 days of all aspects of training, and I included performance tips, nutritional guidelines and supplement tips. In Part 2, we will look at the remaining 5 days of training, so let’s get going!

References:

1. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. doi.org
2. Cambridge, E. D., Sidorkewicz, N., Ikeda, D. M., & McGill, S. M. (2012). Progressive rehabilitation for the gluteus medius: choice of exercises, progression and an example training program. Journal of Human Kinetics, 33, 15–22. doi.org
3. Maloney, S. J., Richards, J., Nixon, D. G., Harvey, L. J., & Fletcher, I. M. (2017). Do ankle stiffness and maturation status influence change of direction performance? Journal of Strength and Conditioning Research, 31(7), 1855–1861. doi.org
4. Haff, G. G., & Nimphius, S. (2012). Training principles for power. Strength and Conditioning Journal, 34(6), 2–12. doi.org
5. Roach, R. R., Lucey, T. J., & Emerson, C. (2018). Relationship between upper body strength metrics and blocking performance traits in elite American football players. Journal of Strength and Conditioning Research, 32(9), 2411–2418.