Andy Alleman goes through a Strongman workout designed to reflect real movements and weight that will be pushed around on the field as an offensive lineman. He trains in spurts of six to eight seconds of high intensity strength exercises.
Dave Morgan: Today you saw Andy going through a strongman or unconventional training circuit. Basic goal was to increase work capacity and get him ready for mini camp. It's a continuous effort, sub maximus work load that prepares him both anaerobically and cardio
. Myself, I've labeled this kind of training, hybrid cardio. In other words it's a cardio vascular element mixed with resistance training, a very key thing when you're working for general physical preparedness.
Andy Alleman: Today we're working a lot of circuit type training where there's more continual movement to get your cardiovascular up. This time of year, a week out from camp now, and the past few weeks we've been working to build up my overall cardiovascular. Get used to continual movement and things like that with the mindset of a play will last anywhere from three to five seconds and then you'll get a 20 or 30 second break with a huddle. But with this it's a little more continual work so it makes that a little easier once you get to the football
Dave Morgan: Well basically as you saw in the circuit the tire flips are push, drive and lift. You've got the backwards sled pull, knee's stability, calf and ankle stability, quad
strength, backing up when your setting up for pass blocking. Log press is elbows in, neutral grip, hand fighting, good stance, being able to stay on balance when you're tired. The key there is it's not so heavy, the log is, but it's being able to do it when you're tired. Your legs are tired from doing the sled reverse pull and you're in a good position. So it's training him in his position.
Next you've got sledge hammer, that's rotary sagittal plane work where you're using power and you're slamming. It's really good for your grip, it's just a tough feeling. Next is the prowler push. Basically it's line specific. You can't get any closer than that. Drive, drive, drive. It's posterior chain, glutes
, hamstrings, calves, everything's driving. It's high anaerobic. You're going 25 yards, it last less than six to eight seconds and basically in football that's what it is. Every play's about six or eight seconds.As you look at the video you'll see there's a leg movement, there's an upper body movement. We're going upper body, lower body, so there's a full body workout. These are all compound full body workouts.
Andy Alleman: I don't know that I like that circuit to begin with but I know it's a necessary evil. A lot of them incorporate and try to use some things I'll utilize on the field with hip explosion, leg drive, grip. So a lot of things incorporate not only as a football player but specifically for my position. But as far as ones I don't like in particular, obviously having to pull the sled backwards. That really burns your legs, and the prowler, having to push and drive which is more kind of like what I would do on a position specific basis as an offensive lineman. I've trained with Dave over the past couple of years. He just does an excellent job, we communicate well, we have a great relationship, we've become good friends. Dave will incorporate a lot of stuff that I want to do specifically. He just does a really nice job of setting up workouts, get an hour or two in and get a good quality work out.
For more with Andy Alleman, chek out his Training Evolution