Lineout lifting strength and jumping speed workout

This program combines both lineout lifting and lineout jumping components - its designed specifically for lineout jumpers who ALSO lift in lineouts. Its important to have both of these skills. Do this program and you'll develop both while also getting your cardio fitness up.

Lifting in Lineouts
Let's not mince words, lifting in lineouts sucks. When you get it right, you're supposed to get it right and when you mess up everyone knows it and yells at you. The only person who gets an even worse deal at lineout time is the Hooker, more on that another day. Lifting is about more than pure strength, its about functional strength, speed, extension and staying power. In developing a strong lifting position, its crucial to improve all these aspects of your lift. Before we get to the program itself, we're going to examine the specifics of the lineout lift and how the small variations in this gym workout will help make you a better lineout lifter.

Jumping in Lineouts
Jumping in lineouts looks like the easy part of the progression, and in many ways it is. The one critical thing for jumpers to get right is body position. A human is a difficult thing to lift at the best of times. But a limp, floppy or unbalanced human is just about the most awkward object you can try to get above your head. Your main job as a lineout jumper is to get into a body position that makes you easy to lift into the air and hold. Here's how we suggest you go about developing jumping position strength.

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