Pittsburgh Steelers defensive end Brian Arnfelt paid a visit to his high school alma mater this week. The former Ponies football standout was home in Minnesota visiting family and friends and decided to stop by Stillwater Area High School and talk with our players.

Arnfelt, who was an All-State defensive lineman for the Ponies in 2007, said playing football hasn't come easy for him. “I didn't start every game on the sophomore team and I wasn't able to play a full football game my junior year. But I was fully dedicated to the weight room and things kept getting better. My senior year I was able to start both ways.”

Ponies defensive line coach Bryan Keister spoke about his former player's ability and work ethic. "Brian is a humble young man,” Keister said. “Brian has some natural talent, but he made himself into a professional football player in the weight room."

Arnfelt went on to play at Northwestern. At first he was doubtful that he would make it through freshman year. "I was a 0 star recruit,” Arnfelt said. “I didn't do well on my conditioning test. I was slow and out of shape. At 6-3, 235 I was smaller and weaker." But he said each day he got a little better and again, his work ethic and dedication to the weight room paid off.

Arnfelt made gains over the first three years he was at Northwestern. He earned his way into a starting position but then suffered a broken foot. Arnfelt rushed back from the injury, which in the end kept him out for most of the season. Arnfelt worked his way back in time for the Meineke Car Care Bowl of Texas against Texas A&M where he started and played throughout in a 33-22 loss to the Aggies.

By his senior year, Arnfelt was 6-5, 305 in great shape due to his dedication in the weight room. He would start the entire year, served as team captain and earn several individual accolades including Academic All Almerica, and help his team to their best record in almost two decades (10-3). To top it off, they won the Gator Bowl on New Year's Day, beating Mississippi State 34-20. The win snapped Northwestern's bowl victory drought dating back to 1948. Arnfelt graduated a double major and had much of his masters degree completed (which he has since finished).

After the bowl game, Arnfelt impressed at the Northwestern Pro Day where measured 6-5, 302. He ran a 4.81 in the 40, did 38 reps of 225 on the bench (tied with SMU’s Margus Hunt for the highest number recorded at the NFL combine), and felt that he excelled in the position specific drills. Yet, no one gave him much attention. "I had to talk a guy into being my agent,” Arnfelt quipped. He was disappointed when his name wasn't called during the NFL draft but was relieved and excited when he was picked up by the Pittsburgh Steelers.

Arnfelt made it clear that he was fortunate to have size and some athleticism. However, what got him to All State in high school, a centerpiece of the Wildcat defense in college, and onto the Steelers roster was what he called "the real season" - the weight room. What earned him Mr. Weight Room is what got him where he is today. "Conditioning is huge," Arnfelt said. "I'm currently in the best shape of my life."

Arnfelt was thoroughly impressed with the newly-refurbished SAHS weight room and how many players were in there ready to work out. "There are so many guys in here working out!” Arnfelt exclaimed. “And this weight room is unreal. There is a lot of opportunity here."

Arnfelt enjoyed visiting his old stomping grounds at SAHS. "It was great to be back to spend time with these guys and some of my coaches. I had a great experience as a student-athlete and feel lucky to be able to share some thoughts and experiences."

Arnfelt is taking a couple of weeks off to let his body rest and recover after a grueling season playing mostly on the Steelers practice squad. He'll return to Pittsburgh, where he'll prepare for off season workouts and training. He is under contract for the 2014-2015 season.