Quarterback LessonS

Quarterback Lessons in McKinney

Quarterback coach in Mckinney teaches the quarterback how to lift weights. A lot of folks are getting into all of this whacky TB12 method, or Crossfit or other forms of weight lifting, and it is confusing and causing your muscles to grow and develop in ways that inhibiting how strong your arm can be. Listen to Quarterback Lessons in Mckinney. You have to lift in the most basic ways to get pure raw strength and power in your arms & legs. Take it from a Quarterback Coach in Dallas. The prototype quarterback body is a Brett Favre. Around 6'2 225 pounds, and thick like a cereal box. With strong forearms, strong hands, and even stronger legs. Plus a great developed chest like a rooster. You should only lift 4 days per week, and only run 4 days per week. Nothing less and nothing more. The weekends should be about recovery and relaxing. Also not to mention avoiding mental burnout, and the development of OCD that happens in almost all young quarterbacks. 


Mondays/Thursdays - Legs 

  • Take 8lb weights, hold them at your sides and twist your shoulders and hands out 
  • Take 8lb weights, hold them with your elbows bent at your belly button and wing them out to your sides (Loosen them shoulder sockets up)
  • 5 Sets of Squats x 10 reps (Warm Up Set, 145, 155, 210, 225) 
  • Leg Extensions (60 Reps x 25 to 35 pounds) 
  • Leg Curls (60 Reps x 25 to 35 pounds) 
  • Calve Raises (60 reps x 25 to 35 pounds) 
  • Shrugs (60 reps at 35-55 pounds)
  • Shoulder Raises (1 set of 30 at 10 lbs forward, 1 set to the side, 1 set of wings)
  • Forearm Curls (1 set per arm at 30 lbs forward and backward)
  • Abs (100 Sit Ups) 
  • Side By Sides (100 reps with 25 lbs on each side of your hip, bending side by side to your knee
  • Big Ass Glass of Milk


Tuesdays/Fridays - Upper Body 


  • Take 8lb weights and hold them at your sides and rotate your hands to loosen your shoulder sockets up
  • Take 8lb weights and hold them at your belly button and wing them out to your sides to loosen them shoulder sockets up
  • 5 Sets of Bench Press x 10 reps (Warm Up Set, 145, 155, 185, 210 or 225) 
  • 5 Sets of Incline Bench Press x 10 Reps (Repeat)
  • 5 Sets of Decline Bench Press x 10 Reps (Repeat) 
  • 4 Sets of Bicep Curls x 10 Reps (15lbs, 25lbs, 30lbs, 35lbs) 
  • 4 Sets of Tricep Curls x 10 Reps (Repeat)
  • 4 Sets of Bent Over Rows x 10 Reps (repeat)
  • 1 Set Per Forearm Curls x 30 (20-25lbs Front & Back) 
  • 100 Sit Ups 
  • Side By Sides (100 Reps with 25 lbs on each side of your hip, bending side by side to your knee) 


Side Activities 

Baseball Bat

  • Take a baseball bat and hold it at the very base of the handle. Sit on your bed or bench and just wave it side to side, and front to back. Blow your forearms out. 

Rubber Bands

  • Wear rubber bands on your hands and stretch them down to your finger tips. And flex your hand open 50x (do it 10, 20x throughout the day while at school) 

Forearm Gripper

  • Get an $8 forearm gripper and just grip it all day long


*** Your forearms should be the strongest part of the arm because most of the time its all you will have to throw with in the middle of the picket. It you can't throw a football like a dart at a dart board with just your finger tips and forearms. You are finished. 

HOW TO LIFT