Improve Your Football Conditioning with the Rip Trainer | STACK

Improve Your Football Conditioning with the Rip Trainer

March 10, 2013 | Pete Holman

Football is a "combat" sport. To be successful on the gridiron requires superior conditioning and durability. Specifically, football players need lateral agility, explosive hip power and core strength. And one of the best tools to develop these physical abilities is the TRX Rip Trainer. (Read STACK's review of the Rip Trainer.)

Training for football performance calls for much more than Squats, Deadlifts and Bench Presses. Strength and power development must be functional to carry over to the playing field.

The Rip Trainer continuously challenges the core because of its "unbalanced" load, forcing you to maintain a low and aggressive base of support during the exercises. This is key for battling opposing lineman, making a tackle or maintaining your balance.

Zach Miller - Seahawks

Seahawks TE Zach Miller works out on the Rip Trainer

The freedom of motion allowed by the Rip Training lets you meet challenges in the gym that simulate those you face on the field. Get "game ready" with the following high-intensity interval training (HIIT) workout, which builds agility, power, strength and endurance. (Try this Rip Trainer HIIT workout.)

Rip Trainer HIIT Football Workout

Perform this workout in circuit fashion two to three times per week. Do each exercise for 20 seconds with 10 seconds of rest between exercises and 60 seconds of rest once you complete the circuit on both sides. Repeat it two to three times.

Rip Lateral Shuffle Press


This exercise develops a low, wide base of support, lateral agility and pushing power. The Lateral Shuffle Press is an excellent drill for linemen, linebackers and fullbacks who have to rapidly get in position and block or shed blocks. Focus on your footwork and balance prior to moving with speed and intensity.

  • Stand facing away from the anchor with your feet in a wide squat stance
  • Shuffle laterally for six feet and stop abruptly with a "cut" step
  • Aggressively press the bar off your chest
  • Perform in the opposite direction
Rip Shuffle Press

Rip Pitchfork with Jump

The Rip Pitchfork builds explosive hip power, which will directly improve your sprinting, jumping and tackling. Hip power is a hallmark of elite football players and something scouts watch for. Get low for this exercise and explode up into the move. Make sure to control the landing by stacking your knees over your feet and properly decelerating the bar as it moves back toward the anchor.

  • Stand facing the anchor with your feet in a squat stance
  • Hold the bar just above shoulder height
  • Squat down while reaching your power hand (the one closest to the rip cord) toward the anchor
  • While driving the bar laterally, jump up into the start position
Rip Squat Row

Rip Stack to Samurai Strike

This exercise is designed to build core strength and explosive rotational power. The washboard stomach isn't just for show; developing your core will boost your power and protect your body from injury. While holding the isometric "Stack" position, make sure to maintain perfect posture with your head up and chest tall.

  • Stand sideways to the anchor point with your feet in a squat stance
  • Hold the bar in a perpendicular position off your torso for 3 seconds
  • Perform a striking motion by simultaneous pushing, pulling and rotating away from the anchor
  • Reset and repeat

Lateral Samurai Strike


Pete Holman
- Pete Holman is a physical therapist, certified strength and conditioning specialist and former U.S. National Taekwondo champion. As the Director of Rip Training at TRX,...
Pete Holman
- Pete Holman is a physical therapist, certified strength and conditioning specialist and former U.S. National Taekwondo champion. As the Director of Rip Training at TRX,...
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