The quarterback used to be known as the weakest of all the players on the field, but the modern quarterback, like so many other athletes is a different breed. The need to build muscle, strength and power are more important now than ever and so players and coaches alike are adopting weight training programs to help quarterbacks get bigger and play better.
However, many folks are concerned about the effect that quarterback weight training programs can have on their overall performance, and this is particularly true of the quarterback who relies on their throwing arm. Can weight training for quarterbacks reduce arm flexibility and make throwing more difficult?
Below are 3 training methods that you should incorporate in to your quarterback weight training routine to see maximum gains that won’t jeopardize your game play.
Strength and Power
The key to building strength and power and gaining muscle mass in your quarterback weight training program is to lift heavy on low volume (i.e. low rep numbers). Ideally you should aim for around 4 sets of 6-8 reps per exercise, with a focus on lifting as heavy as possible.
This principle of “progressive overload” is the technique bodybuilders use to pack on muscle really quickly.
Make sure you perform compound exercises like Squats and Bench Press which will give you better overall muscular strength and functionality, allowing you to throw further and withstand stronger opponents.
It is also better to use free weights where ever possible, since these give you a better range of motion and work the smaller stabilising muscles, which will add to the effectiveness of your throwing arm, rather than hamper it.
Speed and Agility
Improving your speed and agility will make a huge real-world difference to your game play. To do this you want to focus on exercises bodyweight exercises while wearing some kind of weights – ankle weights, wrist weights and a weighted vest are excellent at adding extra levels of resistance to your exercises, without slowing you down too much.
Bodyweight exercises like push-ups, chin-ups, squat jumps and burpees are ideal for the quarterback looking to improve speed and agility.
The key to becoming more explosive is changing the tempo of your exercises. Your quarterback weight training program should include routines where you incorporate a 1:3 ratio in your exercises.
For example, in the bench press the part where you lower the bar towards your chest is the “3” part of the exercise and should be slow, then the up part of the exercise should be explosive and this is the “1” part. Effectively, the down should be 3 times longer than the up.
To do this effectively you’ll need to use a weight that challenges you but is not as heavy as when you are focused on building muscle and strength. This type of training will improve your 40yd time, and give you the extra turbo you need to get around and dodge opponents.