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CAMP READY: OL/DL PERFORMANCE

Justin Zimmer

Football , Strength & Conditioning, Speed

Coaches

Justin Zimmer and Jon Heck

10-Week OL/DL Summer Strength & Conditioning Program

CAMP READY is a 10-week summer training program built specifically for offensive and defensive linemen preparing for fall camp. Designed by 7-year NFL veteran Justin Zimmer and strength coach Jon Heck, this program combines elite-level strength training, speed development, conditioning, mobility, and athletic performance work into one complete system.

What’s Included Strength Development Build real football strength through progressive lower body, upper body, and total-body training designed for trench athletes.

Speed & Explosiveness Acceleration work, sprint training, jumps, med ball throws, and movement development to improve on-field athleticism.

Conditioning Football-specific conditioning designed to improve work capacity, recovery, and camp readiness without unnecessary volume.

Mobility & Recovery Built-in mobility, warmups, and recovery work to help athletes move better, stay healthier, and handle increased workloads.

OL/DL Focused Training Every aspect of the program is designed around the needs of offensive and defensive linemen — bigger, stronger, faster athletes who need to move efficiently and perform repeatedly at high intensity.

Who It’s For -High school OL/DL -College OL/DL -Athletes preparing for camps or preseason -Linemen wanting structured summer training from coaches with NFL and collegiate experience

Built By Coaches With Real Experience Justin Zimmer — 7-year NFL veteran and founder of Linemen Labs

Jon Heck — Former UNC offensive lineman with 9 years of NFL and collegiate strength & conditioning experience, including the Panthers, Texans, UNC, and Troy University

Train with a plan. Show up to camp ready!

$75

Get CAMP READY: OL/DL PERFORMANCE

INCREASE STRENGTH & POWER

Build real football strength through progressive lifting, explosive training, and total-body development designed specifically for offensive and defensive linemen.

IMPROVE SPEED & ATHLETICISM

Develop acceleration, movement efficiency, and explosiveness with sprint work, jumps, med ball throws, and athletic performance training.

BETTER CONDITIONING FOR CAMP

Improve work capacity and recovery with football-specific conditioning built to prepare athletes for the demands of fall camp and the season.

REDUCE INJURY RISK

Built-in mobility, recovery, and movement work helps athletes move better, recover faster, and stay healthier throughout intense summer training.

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your training and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Training partner // Medicine ball // Free weight // Cones // Sled/resistance device // Box

Recommended

Resistance band // Cable system

Sample Week

Week 1 of 10-week program

Monday

ACCELERATION AND LOWER BODY

Prep

Accelaration warm up

THE VIDEO ARE NOT IN ORDER. Perform in the following order: A. Jog, shuffle, shuffle, backpedal 50 yards each B. Toe walks 5 each direction C. Heel Walks 5 each direction D. Heel to toe walks 20 yards E. Ankle circles 10 each F. Knee hugs 10 yards G. Shin cradles 10 yards H. Quad pull w/reach 10 yards I. Hamstring stretch 10 yards J. Lunge w/ rotation 10 yards Side lunge out back flip 10 yards K. Pogo's 5 each direction L. Shuffle 10 yards flip 10 yards M. High knee carioca 10 flip 10 N. A Skip 10 smooth 10 attack O. Power skip distance 20 yards P. SL jump diagonal 20 Q. SL jump lateral 10 flip 10 R. 4 starts 60-70-80-90 5 yards each

Wall march

3 x 5

Accel pogos

3 x 10

Broad Jump

4 x 2

1/2 kneeling sprint

4 x 1 @ 5

Accel decel

4 x 1 @ 10

Copenhagens (Short Lever)

2 x 20

Bird-Dog

2 x 10

Front Plank

2 x 30

Single Leg DB Calf Raise

2 x 15

Trap Bar Shrug Pull

3 x 5

Front Squat (Eccentric)

4 x 3 @ 70 %

Wide Grip RDL (Eccentric)

3 x 4

Leg Curl

3 x 15

Tuesday

COD AND UPPER BODY

Prep

COD warm up

Skater stop

2 x 3

Skater push out

2 x 3

Pro agility

2 x 1

Octagon drill

1 x 1

Tempos

2 x 5 @ 100

Ground Shoulder Warmup

2 x 10

Band Shoulder Warmup

2 x 10

Scapula Pushup + Downward Dog

2 x 10

Paloff Hold

2 x 20

Strict Press (Eccentric)

4 x 3 @ 70 %

Eccentric Pullup

3 x 4

Single Arm DB Incline Press (Eccentric)

3 x 4

Single Arm DB Row (Eccentric)

3 x 6

Tricep Pushdown

3 x 15

DB Front Raise

3 x 15

DB Curl

3 x 15

Farmer Hold

3 x 60

Wednesday

RECOVERY AND MOBILITY

BIKE/ELLIPTICAL/BRISK WALK

1 x 30:00

Recovery

Mobility circuit

Ankle circles 10ea Ankle rockers 10ea Ankle pumps 10ea Quad to hip flexor 30-45 both (1.5 min total) Hamstring stretch 30 seconds 90/90 foot lift 10 reps each 90/90 rotations 10ea 90/90 shin box 10ea Groin rockers 10ea Airplane 10ea Lat stretch 30 seconds ea Pec stretch 30 seconds ea Worlds greatest stretch 10ea Deep squat rockers 10ea side or 1 min total Overhead squat 10 reps

Thursday

MAX VELOCITY AND LOWER BODY

Prep

Max speed warm up

VIDEOS ARE NOT IN ORDER. Perform in the following order: A. Jog, shuffle, suffle, backpedal 50 yards each B. Toe walks 5 each direction C. Heel Walks 5 each direction D. Heel to toe walks 20 yards E. Ankle circles 10 each F. Knee hugs 10 yards G. Shin cradles 10 yards H. Quad pull w/reach 10 yards I. Hamstring Airplanes 10 yards J. Lunge w/ reach 10 yards K. Shuffle 10 yards flip 10 yards I. High knee carioca 10 flip 10 M. A Skip 10 smooth 10 attack N. B skip 10 smooth 10 attack N. Power skip height 20 yards O. SL jump diagonal 20 P. SL jump lateral 10 flip 10 Q. Primetime low to high 20 yard build J. Reverse run 20 yards K. Build up to 80% 2x20 yards

Single leg pogos

2 x 1 @ 20

Straight leg low to high bounds

2 x 1 @ 20

Dribble bleed

2 x 1 @ 50

Build ups

3 x 1 @ 30

10 Fly 20 lead

3 x 1

Glute Bridge Iso

2 x 20

Side Plank

2 x 20

Dead Bug

2 x 10

Squatting Calf Raise

2 x 10

Eccentric Zercher

3 x 3

DB Rear Foot Elevated Split Squat (Eccentric)

3 x 3

Eccentric Nordic

3 x 3

Leg Extension

3 x 15

Standing Ab Rotation

3 x 10

Friday

CONDITIONING AND UPPER BODY

Prep

Conditioning warm up

VIDEOS ARE NOT IN ORDER: Perform in the following order: A. Jog, shuffle, suffle, backpedal 50 yards each B. Toe walks 5 each direction C. Heel Walks 5 each direction D. Heel to toe walks 20 yards E. Ankle circles 10 each F. Knee hugs 10 yards G. Shin cradles 10 yards H. Quad pull w/reach 10 yards I. Hamstring sweeps 10 yards J. Low Walks 10 yards K. Low lateral walks 10 yards L. Shuffle 10 yards flip 10 yards M. High knee carioca 10 flip 10 N. SL jump diagonal 20 yards O. SL jump lateral 10 flip 10 yards P. 5 yard cod 30 sec continuous

Bear crawl hold to run

1 x 8

Kneeling Plate Chop

2 x 10

Band Shoulder Warmup

2 x 10

Shoulder Taps

2 x 6

Bench Press (Eccentric)

4 x 3 @ 70 %

Chest Supported Row (Eccentric)

3 x 6