Right Outside Linebacker (ROLB) Training – Part 1!
Right Outside Linebacker (ROLB)Training – Part 1! This 2-Part Series covers a complete off-season training week for this critical position! A great football team depends on a defensive play-maker who can disrupt the QB’s rhythm and timing. It’s no secret that most QBs are right-handed, which means the Right Outside Linebacker is in the best position to rush the QB. In this Series I will give you a detailed week of training, including nutrition and supplement tips. So if you’re looking to sack the QB at your next game, dive in and check out Part 1 and Part 2!
A Quick Recap – Right Outside Linebacker Training Week!
| Right Outside Linebacker Training Recap | Warmups | Linear Acceleration | Change of Direction | Position Drills | Lifting |
| Day 1 | X | Max LowerBody | |||
| Day 2 | X | Upper Body | |||
| Day 3 | X | X | |||
| Day 4 | X | X | |||
| Day 5 | Upper Body | ||||
| Day 6 | X | ||||
| Day 7 | Rest | Rest | Rest | Rest | Rest |
An Example Right Outside Linebacker Workout
Day 1: Max Lower Body Power & Force Production
Lower body power is crucial so the Right Outside Linebacker can get off the line quickly.
Nutrition Tips – Make sure you have eaten at least one meal before you begin your training program. Your meal should consist of lean protein and a combination of simple and complex carbohydrates for immediate and sustained energy. In general, for right outside linebackers, I suggest 1 to 1.5 grams of protein and 3-4 grams of carbs per pound of bodyweight.
Don’t forget to stay hydrated! While you can go with a sports drink, I suggest Kaged Hydration or 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.
Warm-Up & Activation
(15 Minutes)
Foam Rolling
3 minutes on quads, IT bands, and glutes.
90/90 Hip Switches (to improve active control, coordination, and range of motion in your hip joint)
2 sets x 8 reps per side
- Set Up – Sit on the floor and bend both your knees to a 90-degree angle. Your front thigh should be pointing straight ahead, and your back thigh pointing out to the side.
- Support – Place your hands on the floor behind you for balance and keep your chest upright.
- The Switch – Lift your knees off the ground, pivoting on your heels, and rotate your legs to the opposite side.
- Completion – Lower your legs to the floor until both shins are resting on the floor, mirroring the 90/90 position on the new side.
World’s Greatest Stretch (activates the hamstrings & glutes)
2 sets x 5 reps per side
- Start in a High Plank – Place your hands flat on the floor, directly under your shoulders, and engage your core.
- Step Forward into a Lunge – Step 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 remain straight behind you.
- Add 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. Follow your raised hand with your eyes and hold for a few seconds.
- Stretch Your Hamstring – Bring your right hand back to the floor. Shift your weight back and straighten your right leg, folding over it to stretch your right hamstring.
- Switch Sides – Return to the high plank position and repeat the sequence, stepping your left foot forward.
Band Lateral Walks (activates the glutes)
2 sets x 10 steps each way
- Band Placement – Place a loop resistance band either around your ankles, just below your knees, or around the balls of your feet (for the highest difficulty).
- Stance – Start with your feet hip-width apart so the band has a bit of tension.
- Athletic Position – Bend your knees and push your hips back into a partial squat (or quarter-squat) position. Keep your chest up, core braced, and back flat.
- The Walk – Shift your weight onto your right leg and step sideways to the left with your left foot. Follow by stepping your right foot inward, keeping about a shoulder-width distance between your feet to maintain tension.
- Reps – Take 10 steps in one direction, then reverse the movement, leading with the opposite leg to return to your starting position.
Pogo Jumps (ankle stiffness and elasticity)
2 sets x 20 seconds
- The Setup – Stand with your feet shoulder-width apart. Place your hands on your hips to keep your upper body stable.
- The Motion – Keep your knees and hips relatively stiff—avoid bending your knees too much. The goal is to act like a pogo stick.
- Foot Contact – Land softly on the balls of your feet and rebound immediately. Do not let your heels touch the ground.
- Mid-Air – Keep your toes pointed slightly up in the air so you can slap the front of your feet down for a powerful, rapid recoil on the next jump.
- Rhythm – Focus on a quick rhythm rather than maximum jump height
Right Outside Linebacker – Lifting
Lifting is position-specific, so if you aren’t training for the Right Outside Linebacker position, or aren’t used to football workouts, the routines may seem unbalanced. However, it is precisely designed to maximize the position!
I suggest using a pre-workout but it is optional. I would suggest Kaged Pre-Workout. I would mix in a serving of Karbolyn and I would use 2 scoops.
Once your training is over, drink a post-workout shake. This shake should consist of Hi-Tech Precision Protein and plenty of fast and slower digesting carbs.
Hang Clean
20% 1RM x 15 reps
40% 1RM x 10 reps
50% 1 RM x 10 reps
5 sets × 2 reps (go with 80–85% 1RM)
Barbell Back Squat
4 sets × 4 reps (85% 1RM)
Romanian Deadlifts (RDLs)
3 sets × 8 reps
Heavy Sled Pushes
4 sets × 25 yards (use twice your body weight)
Band-Resisted Deadbugs
3 sets × 12 reps per side
How do I do a Deadbug?
- Wrap a resistance band around an anchor point behind you, close to the ground.
- Lie on your back, far enough away from the anchor so when you grab the band handles in each hand, there’s some tension.
- Hold onto the band with your arms extended straight up toward the ceiling, wrists in line with your shoulders.
- Lift your legs with your knees bent at 90 degrees.
- Slowly, pull the resistance band with your hands down just above the ground.
- Then raise your arms back up with control.
Day 2: Upper Body Max Strength & Violent Punch
Not only does a Right Outside Linebacker need to get off the line fast, he needs to get past the offensive lineman.
Nutrition Tips – Same as Day 1.
Supplement Tips – Same as day 1.
Warm-Up & Activation
(12 Minutes)
Foam Rolling
3 minutes on upper back and lats.
Band Pull Aparts
2 sets × 20 reps (horizontal and diagonal)
Scapular Push-Ups (serratus anterior activation)
2 sets x 15 reps
- Set your position – Get into a normal pushup position with your hands directly under your shoulders and your core engaged. Your body should form a straight line from your head to your heels.
- Squeeze – Keeping your arms completely straight, slowly pinch your shoulder blades together. Your chest will lower slightly toward the floor as they come together.
- Push – Press firmly into the floor with your hands to push your chest away from the ground as high as possible, actively spreading your shoulder blades apart.
- Repeat – Continue alternating between pinching and spreading your shoulder blades for 10 reps.
Dumbbell Arm Circles
2 sets × 10 reps forward and backward (use lighter weights)
Medicine Ball Overhead Wall Slams
2 sets × 8 reps
- Starting Position – Stand facing a sturdy concrete or brick wall, about 3 to 4 feet away. Plant your feet shoulder-width apart.
- The Load – Hold the medicine ball securely with both hands and raise it straight up overhead, extending your arms fully. Do not arch your lower back; keep your core tight.
- The Slam – Aggressively snap your arms forward and down, hinging at the hips and utilizing your core to drive the throw. Aim the ball at a specific target on the wall roughly 2 to 3 feet off the ground.
- The Follow-Through – Whip the ball with as much force as possible, ending with your arms extended forward and your glutes tight. Catch the ball on the rebound, reset, and repeat.
Right Outside Linebacker – Lifting
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
5 sets × 3 reps (85% 1RM)
Seated Overhead Press
3 sets × 8 reps
Weighted Pull-Ups
4 sets × 6 reps (use a weight vest or belt)
Seated Row Machine (Chest-Supported)
3 sets × 8 reps
Standing Medicine Ball Partner Chest Pass
4 sets × 6 reps (throw as violently as possible)
Day 3: Speed Mechanics & Linear Acceleration
Speed is key in most football positions – and the Right Outside Linebacker position is no exception!
Nutrition Tips – Same as Day 1.
Supplement Tips – Same as day 1.
Warm-Up & Track Preparation
(15 Minutes)
Dynamic Jog
200 meters light stride.
Walking Knee Hug to Target Extension
2 sets × 10 yards
- Start Position – Stand tall with your feet hip-width apart, keeping your core braced and chest elevated.
- Knee Hug – Take a step forward, pull one knee up to your chest, and grasp it with both hands. Squeeze it tightly for a brief second while keeping the standing leg perfectly straight.
- Target Extension – Release your knee, and extend that same leg straight out in front of you with your heel on the ground and toes pointing to the sky.
- Stretch – Hinge slightly at your hips and reach forward to feel a stretch down the back of your leg and in your calf.
- Repeat – Step forward out of the stretch, and repeat the entire sequence on the opposite leg as you walk forward.
Wall Drill (Single Exchange)
3 sets × 5 quick switches per leg (teaches proper acceleration posture).
Falling Starts
4 reps × 10 yards
Lean forward until you fall, then explode into a sprint.
Speed & Field Drills
Flying 20s
4 reps.
Accelerate for 20 yards, hold max velocity for 20 yards, decelerate for 20 yards. Rest 3 minutes between reps.
Resisted Sprints
5 sets × 15 yards.
Use a sled or bungees with 10% weight resistance.
Mobility Focus
20 minutes of deep tissue rolling and static hamstring/hip flexor holds.
Summary
This ends Part 1 of my Right Outside Linebacker (ROLB)Training Week 2-Part Series! In this article, we covered the first 3 days of training, plus nutrition and supplement tips. In Part 2, we will look at the remaining 4 days in the training week of a Right Outside Linebacker. Let’s go check it out!