Workout Routines

The Appalachian State Football Workout

How do these players withstand the rigors of D1 football? This workout is part of it.

by
App State Workout
Courtesy of App. State
Courtesy of App. State
Duration 75 min
Exercises 13
Equipment Yes

Think you’ve got what it takes to play Division I football? Find out with this pre-season workout for Appalachian State players. 

Even if you don't quite have the skill or conditioning to strap on the pads and hit the field for a D-I college football game, you may at least be able to pass the physical. Here, courtesy of Appalachian State strength and conditioning coach Mike Sirignano, we have the absolutely grueling regimen he puts his players through.

Perform it after a dynamic workout. The whole thing should take about 75 minutes.

The Mountaineer Power Workout

Exercise 1

Single-Leg Hip Raise with Foot on Bench You'll need: Bench How to
Single-Leg Hip Raise with Foot on Bench thumbnail
1 sets
8* reps
-- rest
*per leg

Exercise 2

Up-Down Plank How to
Up-Down Plank thumbnail
1 sets
18 reps
-- rest

Exercise 3

Band Pull-Apart
Band Pull-Apart thumbnail
1 sets
8 reps
-- rest

Exercise 4

Barbell Power Clean You'll need: Barbell How to
Barbell Power Clean thumbnail
5 sets
3* reps
-- rest
*Do the first set with 65% of 1RM, 75% for the second, and 80% for the third through fifth.

Exercise 5

Kneeling Hip Flexor Stretch You'll need: No Equipment How to
Kneeling Hip Flexor Stretch thumbnail
4 sets
6* reps
-- rest
*per leg

Exercise 6

Power Clean Into Front Squat You'll need: Barbell How to
Power Clean thumbnail
4 sets
2* reps
-- rest
*Do each set with 80% of 1RM.

Exercise 7

General Plank You'll need: No Equipment How to
General Plank thumbnail
3 sets
20 sec. reps
-- rest

Exercise 8

Bulgarian Split Squat
Bulgarian Split Squat thumbnail
4 sets
6* reps
-- rest
*per leg

Exercise 9

Single-Arm Neutral-Grip Dumbbell Row You'll need: Dumbbells How to
Single-Arm Neutral-Grip Dumbbell Row thumbnail
4 sets
8* reps
-- rest
*per arm

Exercise 10A

Single-Leg Romanian Deadlift
The 6-Minute Lower-Body Assault Workout thumbnail
3 sets
6* reps
-- rest
*per leg; Superset with overhead press

Exercise 10B

Overhead Barbell Press You'll need: Barbell How to
Overhead Barbell Press thumbnail
3 sets
15 reps
-- rest
Superset with single-leg RDL

Exercise 11A

Reverse-Grip Barbell Biceps Curl You'll need: Barbell How to
Reverse-Grip Barbell Biceps Curl thumbnail
3 sets
10 reps
-- rest
Superset with glute-ham raise

Exercise 11B

Glute-Ham Raise
Glute-Ham Raise thumbnail
3 sets
6 reps
-- rest
Superset with reverse barbell curl

Exercise 12

Crunch You'll need: No Equipment How to
Crunch thumbnail
1 sets
200 reps
-- rest

Exercise 13

Dumbbell Reverse Wrist Curl You'll need: Dumbbells, Bench How to
Dumbbell Reverse Wrist Curl thumbnail
3 sets
12 reps
-- rest
Comments