Mike...a combination of both is the best. Front squats work more anterior and require a greater level of balance and posture which is very important for throwing. And as you noted also work the arms, shoulders and core. Back squats work the posterior better, especially the glutes and hips. I like this for a QB being able to put his back foot in the ground and generate ground force from his foot through his hip like you do when you back squat. If I had to pick one I'd pick the back squat for more ground force production when a QB has to drop back stop and then transfer his weight forward. I can get the QB's core, shoulders, arms, balance and posture stronger by doing the QB Specific Drill Work I have designed while I am also developing the proper kinetic sequence for throwing.

@@brenner404 Thanks Coach!

How did you make out 5 years ago

You do not need to rest between sets. Just move at a calm pace to the next exercise. We want you to train like an athlete not a body builder. So, moving to the next set with enough time to simply set up and get the exercise ready is fine. Tuesday and Thursday you should do speed work and my QB Towel Drills for throwing mechanics development and QB specific strength. You can find them on here, KZfaq. Search Bill Renner QB Towel Drills.

Look at preformance lab of California I believe there called

Look at my videos on the towel drills on youtube that I use to teach mechanics and build throwing specific strength in the body and arm.

Yes. If you are a HS player, you can do this QB lifting workout in-season but only once a week on Tuesday is necessary. You can also do it on Saturday if your team lifts on that day or you can do it on your own. Those two workouts a week will help keep your arm in shape and body strong throughout the season.

@@brenner404 Hi coach, thank you so much for this workout! I'm just getting started at the qb position and I don't think I have the appropriate weight and muscle amount yet. I was wondering wether I should focus first on getting bigger and stronger or if I should just do this workout and focus on the specifics. Or should I maybe do both at the same time? Do you have any advice?

@@macz6356 You should always do skill work and lifting and speed work at the same time. If you just lift and get faster then when you go to do the skill work there will be a transition period trying to coordinate your new gains with the timing of the skill execution. I recommend you do the towel drills daily before you do the lifting or speed work. Then as you make the strength and speed gains they will seamlessly be incorporated into your skill, throwing.

In the offseason, depending on the month you should do this lifting 3 times a week and throw 2 times a week, generally do this in January and February. In March, April and May, reverse it and throw 3 times a week and lift two times a week. In-season, you should do the lifting 2 times a week on Saturday after your game and then again on Tuesday.

@@brenner404 Thank you for the answer. I didnt quite understand how I should be lifting. When should I do this qb specific workout and should I do strength workouts or combine both? I intent to follow the weekly plan from your website. It tells us to do this workout every other day. Could you maybe break down what a full week of lifting should look like for me personally?

Yes. I wrote a book on that topic....Go to www.amazon.com/books and type in this title How to Teach and Coach the Mental Components for Quarterback Throwing Accuracy: Football Throwing Accuracy Can Be Taught, Learned and Improved. Coach Bill Renner

@@brenner404 thanks I'll look it up

*play

@@leobanerjee1234 You can do this program 3 times a week, every other day and it will help you prepare for the volume of throwing you will do in pre-season.

This is an every other day workout program. But, yes, all these exercises are done in the order shown in one workout.

Tanner...yes these exercises are suitable for a 13-year old. As with any lifting make sure that each exercise is done with the correct movement without regard for the amount of weight he is lifting. Correct technique insures that the strength and flexibility gains will transfer to the sport specific movement and that injury can be prevented from improper lifting technique.

No. You need a day of rest in between lifting workouts. There is no need to to a hypertrophy workout. A hypertrophy workout, making your muscles bigger, has no benefit to enabling you to throw a football better or play quarterback better.

The arm speed for throwing accuracy and velocity comes from stable rotational hip speed. The strength of the lower body and the core are what allow the hips to stabilize and rotate at maximum speeds. Squats are essential in developing the quads, hips, lower back and core abdominal muscles for stabilization of the hips when throwing. In addition, a quarterback pushes off his back foot to generate ground force energy to start the weight transfer forward to throw. Pushing against the ground in the squat teaches the quarterback the same feeling of generating ground force energy to move the weight. Squats should be a component of a quarterback lifting program to increase lower body and core strength so the quarterback can rotate his hips at greater speeds and produce a faster arm speed.

Power starts from the legs.. Kinetic chain

Any exercise set and rep prescription can be beneficial. It depends on what your goal is as to how beneficial it is. In this case, 1 set of 10 repetitions is performed for each exercise because we are exercising the same muscle group with different exercises. So, when the entire training program is completed that muscle group has performed more than 1 set of 10 repetitions. It is a more efficient way of training for athletic skill development rather than the typical 3 sets of 10 repetitions which is for muscular development or hypertrophy. Quarterbacks need to train for skill not muscular hypertrophy.

thanks!

3 times a week every other day.

+Dee B. Yes, do all these lifts in the order presented each workout.

This looks like it would be a good in season program for overall health of the arm. I like the emphasis on exercises to help with decelerating the arm after release. This is huge with throwing a baseball as well. What do you recommend for increasing velocity?

Velocity is developed by honing the throwing motion and then executing it at full speed in QB specific throwing drills prior to throwing against defenders. Look at these videos of the QB Towel Drills without the ball... Towel Drill 1 - Hips, Throw kzfaq.info/get/bejne/eZN8na-A0c7QpZ8.html Towel Drill 2 - Step, Hips, Throw kzfaq.info/get/bejne/jK2qhM-HqLmufJc.html Towel Drill 3 - Crossover Balance kzfaq.info/get/bejne/pK6aZ6mmqZ2uhI0.html Towel Drill 4 - Crossover Balance Hitch kzfaq.info/get/bejne/oLGnmbNqvdCZp40.html Then do the same footwork drills with the ball: QB Throwing Progression kzfaq.info/get/bejne/rZxdqatosqqWhYE.html

You getting ready for eighth grade too

Here is a link to a set of bands you can buy for less than $14.00 on amazon.com. I recommend you get a set so you can do this exercise but also for shoulder prehab work as well. If you don't have a band just skip that exercise to start with. Good luck with your training. Coach Renner www.amazon.com/Resistance-Bands-Exercise-Stretching-Instructional/dp/B00Y43J4VK/ref=pd_sim_200_2?ie=UTF8&dpID=51YF8eyS4XL&dpSrc=sims&preST=_AC_UL160_SR151%2C160_&refRID=1FYET74EDYHP7P193XW8

sure...what is your email?

This lifting program will help you strength your QB specific muscles which can help you throw farther and more accurate. However, to actually throw farther and accurate you need to have good mechanics. Watch this video I did on training QB mechanics and do this in addition to this lifting program. kzfaq.info/get/bejne/ldianquZtpqcqnU.html

If you do this MWF then throw on TTH or vice versa

Yes. The same muscle group, back, that is most important for throwing is worked with more than one lift. So, you are actually doing that area more than one set of 12 reps just with different exercises. Chose the right weights for each lift and you will see that one set of the program is plenty. Coach Renner

I'm 6,0 and 144 pounds and training for starting qb man

Well did you ever become shit

+DeAndre Hopkins Yes. The same muscle group, back, that is most important for throwing is worked with more than one lift. So, you are actually doing that area more than one set of 12 reps just with different exercises. Chose the right weights for each lift and you will see that one set of the program is plenty. Coach Renner

+Bill Renner why is the back the most important muscle when throwing? Surely the deltoids, chest and arms are the main muscles when throwing, as you are pushing ball away from your body, whereas back is for pulling motions.

Your arm will only accelerate as fast and as safely as your body can decelerate it. The decelerator muscles include the shoulder blades, the back of the shoulder joint and the triceps. The stronger these are the more arm speed you can generate and use. This program addresses the accelerators and the decelerators but with more reps for the decelerators since they are the key to being able to use the arm speed you can develop. Additionally, a Quarterback is pulling the ball away from his body with his throwing arm not pushing it. This pull away is the role of the upper back muscles which are the decelerators for throwing.

Bill Renner wow thanks for the explanation, that makes sense to me. Before this I was only focusing on chest and shoulder workouts. Great to get advice from a former NFL player!

Bill Renner what if you don’t have all the equipment can you just do what you can with the equipment provided

If you really intend to do them, you can send me your email and I can send you a word document with them listed that corresponds to the video. Here is my email: brenner404@aol.com

Bill, I´d also love to get that word document listing the excercises.

You can just You can just email me at brenner404@aol.com and I will send you a word document with it all written down on a list you can follow in the weight room.

I'm gonna send you and email too

I just send it to you.

+Trevor Lewis No. Do this program every other day 3 times a week. For example, Mon, Wed, Fri.

+Bill Renner ok every day cause I'm weak rn

Unless a quarterback can throw the football with consistent accuracy throughout the season without arm issues he will not be the quarterback. Regardless of whether he is considered a dual threat or not. No coach picks a quarterback who cannot throw. This workout is specific to developing and strengthening the specific muscles in the throwing motion. Most importantly the decelerators which are located in the back and in the back of the shoulder of the throwing arm. Why? Because your body will not let your arm accelerate faster than it can safely decelerate it. Also, adding muscle does not make you more explosive and faster. Becoming more explosive and faster is a product of doing speed work, plyometric drills and change of direction drills. Adding muscle in the right areas to become a better quarterback will only happen when a quarterback follows a lifting and training program that is specific to his skill set. That is the type of muscle a quarterback needs, even a "dual threat" because one aspect of the dual threat quarterback is being able to throw accurately.

Phil...you missed the point of the workout...it is QB specific...QB's need a different program than the other position players...which too often is not the case for them on their HS, College, or Pro teams...they cannot do the same workout as the RB, WR, OL, DL, DB and LB...they require exercises that develop rotational power and shoulder stability....also, this program does work the important body parts for that development more than once...it is done with different exercises instead of doing multiple sets at the same time with a rest period in between like a body builder or a workout for hypertrophy would be done...the concept is to train them as an athlete moving from set to set with minimal rest in between like they will function when they play...that is why there are different exercises that work the same body part incorporated into the workout but at different stages in the workout....and QB's don't need good looking bodies, they need to throw well over an extended period or time...without a drop off in performance or arm/shoulder/elbow injuries