Arch Manning is, no doubt, one of the most recognizable college athletes in the country.
As the Texas football quarterback enters his junior season, expectations couldn’t be higher. He finished last season with 26 touchdown passes, seven interceptions and a 61.4% completion rate
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This success has given him a name, image and likeness (NIL) valuation of nearly $2.5 million, according to On3. Some of his sponsorship deals include Vuori, Warby Parker and Red Bull.
Part of Red Bull’s partnerships with collegiate and pro athletes includes the “Train like a Pro” project. A short quiz determines which athlete you’re most compatible with when it comes to workout style
Red Bull then provides a gym or at-home routine. Others Red Bull athletes include former Texas volleyball player Madisen Skinner and Olympic skier Eileen Gu
I took the quiz and, coincidentally, was paired with Manning. His workout is “perfect for anyone who wants to build power, stay solid under pressure and perform at their best.”
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So I gave the workout a shot.
Full disclosure, I’ve played sports my whole life — including basketball and Ultimate Frisbee in college — both of which require explosivity and power. I’m also a certified personal trainer
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If you’re not sure what a specific exercise entails, a quick Google search will provide the gist and proper form.
The Warm Up
Part of what makes Manning such a threat on the field is how he uses his legs. A 67-yard touchdown run during Texas’ 56-7 win over UTSA in 2024, had Manning topping out at 20.7 miles per hour
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So his workout emphasizes warming up the legs and hips. The half kneeling rotation and hip circles opened my lower body — you’ll get a deeper stretch with each rep. I added some additional glute activation (banded hip bridges, clam shells and monster walks)
Manning’s stability work felt familiar — it’s normal to feel the muscles start twitching the more you do them.
As forupper body and core, it was plank shoulder taps
. The key is a wide stance with hips parallel to the ground to minimize any rocking back and forth.
The Power Portion
Therotational throw — an explosive, medicine ball toss at a wall — aims to stabilize the core by sending energy from the floor to your hips. It looks lowkey at first, but powering up to throw a heavy ball with 100% energy is tiring.
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Next up, one of my favorites: Squat jumps.I added a 15-pound dumbbell for a greater challenge.
The Main Block
Goblet squats, bird dogs and push-ups are all exercises I regularly incorporate into my personal workouts and client training sessions.
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To make it a bit harder, I either added a pulse or made each rep longer with increased time under tension. Single-leg Romanian deadliftsare my favorite, especially if I have a bosu ball handy for more of a balance challenge.
I rarely do pallof presses, and I felt my core activate as I rotated. The key is to keep your torso upright and straight as you pull the band.
My Takeaway
As a former athlete and current trainer, I’m probably an outlier, but I’d give it a6.5
out of 10in terms of difficulty for the average person
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It’s easy to see how the “power” portion works in Manning’s favor when he slings a pass down field or when he needs to break free. Of course, the best way to build that power is to strengthen the legs with a fair amount of squads and deadlifts.
Nearly every coach I’ve had has a “practice how you play” philosophy, and you can see how Manning’s effort in the weight room translates to the field.
