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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.

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  • 75 min

  • 13

  • Yes

App State Workout
Courtesy of App. State
App State Workout
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.

Appalachian State Football Team

The Muscle Behind App State Football

How the Mountaineers train to keep up with the rigors of D-I football.

Read article

Routine

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The Mountaineer Power Workout

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench
Sets
1
Reps
8*
Rest
--
*per leg
Exercise 2 of 13

Up-Down Plank

Equipment
Sets
1
Reps
18
Rest
--
Exercise 3 of 13

Band Pull-Apart

Equipment
Sets
1
Reps
8
Rest
--
Exercise 4 of 13

Barbell Power Clean

Equipment
Barbell
Sets
5
Reps
3*
Rest
--
*Do the first set with 65% of 1RM, 75% for the second, and 80% for the third through fifth.
Equipment
No Equipment
Sets
4
Reps
6*
Rest
--
*per leg
Exercise 7 of 13

General Plank

Equipment
No Equipment
Sets
3
Reps
20 sec.
Rest
--
Exercise 8 of 13

Bulgarian Split Squat

Equipment
Sets
4
Reps
6*
Rest
--
*per leg
Equipment
Dumbbells
Sets
4
Reps
8*
Rest
--
*per arm
Exercise 11 of 13

Overhead Barbell Press

Equipment
Barbell
Sets
3
Reps
15
Rest
--
Superset with single-leg RDL
Equipment
Barbell
Sets
3
Reps
10
Rest
--
Superset with glute-ham raise
Exercise 13 of 13

Glute-Ham Raise

Equipment
Sets
3
Reps
6
Rest
--
Superset with reverse barbell curl
Exercise 14 of 13

Crunch

Equipment
No Equipment
Sets
1
Reps
200
Rest
--
Equipment
Bench, Dumbbells
Sets
3
Reps
12
Rest
--
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