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The Appalachian State Football Workout

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

75 min
13
Yes

Courtesy of App. State

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.

Routine

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The Mountaineer Power Workout

Exercise

Equipment

Sets

Reps

Rest

Exercise 1 of 13

Single-Leg Hip Raise with Foot on Bench

Equipment

Bench

Sets

Reps

Rest

Play How to

*per leg

Exercise 2 of 13

Up-Down Plank

Equipment

Sets

Reps

Rest

Exercise 3 of 13

Band Pull-Apart

Equipment

Sets

Reps

Rest

Exercise 4 of 13

Barbell Power Clean

Equipment

Barbell

Sets

Reps

Rest

*Do the first set with 65% of 1RM, 75% for the second, and 80% for the third through fifth.

Exercise 5 of 13

Kneeling Hip Flexor Stretch

Equipment

No Equipment

Sets

Reps

Rest

Play How to

*per leg

Exercise 6 of 13

Power Clean Into Front Squat

Equipment

Barbell

Sets

Reps

Rest

How to

*Do each set with 80% of 1RM.

Exercise 7 of 13

General Plank

Equipment

No Equipment

Sets

Reps

20 sec.

Rest

Play How to

Exercise 8 of 13

Bulgarian Split Squat

Equipment

Sets

Reps

Rest

*per leg

Exercise 9 of 13

Single-Arm Neutral-Grip Dumbbell Row

Equipment

Dumbbells

Sets

Reps

Rest

Play How to

*per arm

Exercise 10 of 13

Single-Leg Romanian Deadlift

Equipment

Sets

Reps

Rest

How to

*per leg; Superset with overhead press

Exercise 11 of 13

Overhead Barbell Press

Equipment

Barbell

Sets

Reps

Rest

Play How to

Superset with single-leg RDL

Exercise 12 of 13

Reverse-Grip Barbell Biceps Curl

Equipment

Barbell

Sets

Reps

Rest

Play How to

Superset with glute-ham raise

Exercise 13 of 13

Glute-Ham Raise

Equipment

Sets

Reps

Rest

Superset with reverse barbell curl

Exercise 14 of 13

Bodyweight Crunch

Equipment

No Equipment

Sets

Reps

200

Rest

Play How to

Exercise 15 of 13

Dumbbell Reverse Wrist Curl

Equipment

Bench, Dumbbells

Sets

Reps

Rest

Play How to

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Abs

Arms

Legs

Back

Shoulders

Chest

Full-Body

Topics:

Written by M&F Editors; Workout by Mike Sirignano, App State Strength & Conditioning Coach

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