Weight training for quarterbacks: 3 training methods for quarterbacks

The quarterback used to be known as the weakest of all players on the field, but the modern quarterback, like many other athletes, is of a different breed. The need to build muscle, strength and power is more important now than ever, which is why players and coaches alike are embracing weight training programs to help quarterbacks grow and play better.

However, many people 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 his throwing arm. Can weight training for quarterbacks reduce arm flexibility and make throwing more difficult?

Below are 3 training methods that you should incorporate into your quarterback weight training routine to see maximum gains that won’t compromise your game.

Strength and power

The key to building strength and power and gaining muscle mass in your quarterback weight training program is lifting heavy weights with a low volume (i.e. low numbers of repetitions). Ideally, you should aim for around 4 sets of 6 to 8 reps per exercise, with a focus on lifting as heavy as possible.

This principle of “progressive overload” is the technique used by bodybuilders to build muscle very quickly.

Make sure to perform compound exercises like squats and bench presses that will give you better overall muscle strength and functionality, allowing you to throw farther and resist stronger opponents.

It’s also best to use free weights whenever possible, as these give you a better range of motion and work the smaller stabilizer muscles, increasing the effectiveness of your throwing arm, rather than hindering it.

Speed ​​and agility

Improving your speed and agility will make a big difference in the real world to your game. To do this, you need to focus on bodyweight exercises while using some type of weights – ankle weights, wrist weights, and a weight vest are great for adding additional levels of resistance to your exercises, without slowing you down too much.

Bodyweight exercises like push-ups, pull-ups, squat jumps, and burpees are ideal for the quarterback looking to improve speed and agility.

Explosiveness

The key to becoming more explosive is to change the pace of your exercises. Your quarterback weight training program should include routines where you incorporate a 1: 3 ratio into your exercises.

For example, in the bench press, the part where you lower the bar to your chest is the “3” part of the exercise and should be slow, then the upper part of the exercise should be explosive and this is the “1” part. Indeed, the down should be 3 times as long as the down.

To do this effectively, you will need to use a weight that challenges you but is not as heavy as when you are concentrating on building muscle and strength. This type of training will improve your 40-yard time and give you the extra boost you need to move and dodge opponents.