The quarterback was called the weakest of all of the players on the field, but the contemporary quarterback, like so many other athletes is not the same breed. The need to gain muscle, strength and power are more important today than ever and so coaches and players alike are embracing weight training programs to assist quarterbacks get larger and play much better.
However, lots of folks are worried about the impact that quarterback weight training programs can have on their overall operation, and it is especially true of the quarterback who relies on their throwing arm. Can weight training for quarterbacks reduce arm flexibility and make throwing harder?
Below are 3 training techniques that you ought to incorporate into your quarterback weight training regimen to see maximum gains which will not jeopardize your match play.
Power and Power
The trick to building strength and power and gaining muscle mass on your quarterback weight training plan will be to lift heavy on low volume (i.e. low rep amounts ). Ideally you should aim for approximately 4 sets of 6-8 reps per exercise, with a focus on lifting as heavy as you can.
This principle of”progressive overload” is the method bodybuilders use to pack on muscle very fast.
Be certain that you perform compound exercises such as Squats and Bench Press that will provide you better overall muscle strength and functionality, letting you throw farther and defy stronger opponents.
It’s also better to use free weights where possible, because these give you a greater range of movement and work the bigger stabilising muscles, which will increase the potency of your throwing arm, rather than hamper it.
Speed and Agility
Improving your speed and agility will make a enormous real difference difference to your game play. To do this you would like to concentrate on exercises bodyweight exercises while wearing some sort of weights – ankle weights, wrist weights and a weighted vest are excellent at adding additional levels of resistance to your exercises, without slowing you down too much.
Bodyweight exercises such as push-ups, chin-ups, squat jumps and burpees are excellent for the quarterback looking to enhance speed and agility.
The real key to getting more explosive is altering the tempo of your exercises. Your quarterback weight training plan should contain routines where you include a 1:3 ratio on your exercises.
By way of instance, in the bench press the area where you lower the bar towards your torso would be the”3″ portion of the exercise and must be slow, then the upward part of the workout ought to be volatile and this is the”1″ part. Effectively, the down must be 3 times more than the up.
To do this effectively you will have to use a weight that challenges you but isn’t as heavy as when you’re focused on building strength and muscle. This sort of training will enhance your 40yd time, and give you the excess turbo you will need to get around and dodge opponents.
By integrating a thorough stretching and flexibility program in your quarterback weight training regimen and focusing on operational exercises which have a wide assortment of movement, you can enhance your game, avoid injury, not be worried about bettering your operation, especially of your throwing arm.