Behold: The Alabama Football Workout


I am firm believer that being physical fit is not only healthy, but it is a lifelong goal in which one can always find a specific aspect to focus on and improve at.  This is part of the reason I periodically change up my workout regime. The other reason is that if you do the same thing too often your muscles adapt and you no longer receive optimal benefits from your time put in.  When it comes to hitting the weights, I have tried and used a number of different programs that I have found to be effective.  Sometimes my lifting partners and I, whether they were my friends Keith, Robert, or Evan, would do different programs or create our regimes.  I have also browsed through websites like for ideas.  I have even purchased books such one on “The Juggernaut Method” which was based on Jim Wendler’s 5/3/1 program.  One program that I am back on now that I first used last summer has given me such great results both times that I felt the need to share it however.  I found that I gained strength, endurance, hit every muscle group, and got pushed through mental barriers on this program.

The program I am referring to is the conditioning program used by members of the U. of Alabama football team during the offseason.  How much of this program is actually identical to what they do, I do not know.  I can only go by what I have read in an article from  It is certainly not made for those who are faint of heart or do not want to put in sessions longer than 45 minutes in a gym.

The basic idea is that everything is supersets.  Remember, this is a CONDITIONING program.  Everything is geared towards exerting your energy but yet having the ability to go on and perform at a high level.  It is set up on a three day cycle (off days should be focused on cardio work such as sprinting).  Every lifting day hits all major muscle groups…hard.  The first few weeks will at times make you want to quit.  The supersets are bad enough, but the exercise simply called “complex one” is a test of mental strength.  Complex one consists of a set of 6 high pulls, 6 snatches, 6 squat-presses, and then all of that is followed up by a set of ten neck pushes.  That is just one out of four sets.  By the time I would get to set four I would be doused in sweat from head to toe.

As the weeks go on however the workout eases up in reps.  You will begin to do higher weights and less repetitions (not less sets however).  Part of the reason for starting at lower weights is that the rep count is higher.  A bigger reason though is that the focus is on form for your first few cycles.  If you cannot bench or clean 185 lbs properly, how can you possibly do a heavy weight correctly?  I like this idea, and the fact that the program forces experienced lifters to refocus and examine any bad habits they may have inadvertently developed over time.

The only drawback to this workout is that as it is a conditioning program it is very taxing on your body.  The first two weeks I was extremely exhausted, but that went away by my third week. With the exhaustion if you don’t eat right or sleep well, not only will you be tired but you could also find yourself sick, negating all of that progress you had just made. It also involves of complex power moves, so if your form is not correct you will be very susceptible to injury.

This link – Alabama Workout – will give you the exercise program, a diet program if you wish, and also videos on how to do all of the excercises as some of the excercises are not your basics that everyone in a gym does.  If you want to get stronger, bigger, and build endurance in a lifting program, I cannot recommend this enough.  Just make sure to change up afterwards if doing the entire fifteen week program, your body will need it.


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  1. #1 by Brandon True on January 15, 2013 - 3:00 am

    Where are the videos explaining some of the exercises because I can’t find them.

    • #2 by pbrennan86 on January 15, 2013 - 1:32 pm is a good source for the majority of the exercises. There a very few that I could not figure out as the article unfortunately did not provide explanation, so I did the best I could. Also, depending on your gym you may have to substitute in some modified versions of exercises (Ex: The gym I am at now does not have large boxes for step ups and I’m tall, so I had substituted lunges in for them.) If there are you have particular questions on I’ll gladly give info/feedback.

  2. #3 by Barbra on May 2, 2013 - 6:25 pm

    You actually make it seem really easy along with
    your presentation but I in finding this matter to be actually something that I feel
    I’d by no means understand. It sort of feels too complicated and very huge for me. I’m
    taking a look ahead on your subsequent publish, I’ll attempt to get the grasp of it!

  3. #4 by on June 27, 2013 - 4:43 pm

    We are a big football enthusiast from the UK, big ally of Gentleman
    Utd, like your site and also subscribed to the feed:

  4. #5 by Angela Butler on April 10, 2014 - 10:22 am

    Good site you’ve got here.. It’s difficult to find excellent writing like yours these
    days. I seriously appreciate people like you!
    Take care!!

  5. #6 by Michael H. McDuffie on June 8, 2014 - 8:28 pm

    It is not necessarily the exercises but the intensity with which they are worked. Over forty years ago a then nineteen year old Casey Viator weighing approximately two hundred and fifteen pounds went through a workout lasting less than thirty minutes [being pushed by Arthur Jones] which absolutely none of these so called athletes could hang with today. Working out exactly three times a week with no session lasting over thirty five minutes, Casey became the youngest man to ever win the Mr. America physique contest. Exercise is like digging a hole: First you’ve got to dig it, then you have to rest long enough for it to fill back in.

    Arthur explains it all in the so called Nautilus Training Principles but explaining it ain’t doing it. For a workout to be effective it has to be intense and brief. The reason Scott is so good is because he can get these guys to do more than they would ordinarily do. That makes a strength coach and THAT defines Scott Cochran and Alabama Football!

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