Football: BIGS SYSTEM
AO Performance
FootballThis training system is geared toward the offensive and defensive lineman from the high school to the professional level! The system includes 5 days a week programming with a middle day each week focusing on mobility and recovery. The training each day of the week has a central focus that derives from both lower and upper body strength, power, and dynamic effort. Alongside the weight room emphasis are 3 days post-lift speed and agility trainings in order to increase speed, quickness, and overall sprint technique. There is a technical focus day as well with specific drills for both offensive and defensive lineman to complete to keep their skills fresh and consistent leading up to the season. This system has helped produce athletes from the 8th grade level all the way through their high school careers where athletes have received multiple Division I offers!!!!! Take your athleticism to the next level and prepare your mind and body for the next level of football!!
A
Warm Up 2
B1
Power Clean
3 x 3 @ 70 lb
B2
Box Jump+Depth Drop
3 x 3
B3
Copenhagen Plank
3 x 0:20
C1
Tempo Front Squat
3 x 5
C2
Assisted Pull Up
3 x MAX
C3
DB Deadbug
3 x 10
D1
Split Squat
3 x 6
D2
KB Gorilla Rows
3 x 10
D3
Med Ball Sit Up
1 x 40
E
Tempo Run
10 x 53
A
Dynamic Warm UP+BB
B
Split Jerk
4 x 2
C1
Bench Press
8, 4, 2, MAX @ 60, 70, 80, 65 lb
C2
TRX Row
3 x 15
C3
KB RDL
3 x 8
D1
Dual Arnold Z Press
3 x 8
D2
4 way neck holds
3 x 0:15
D3
Bird Dog
3 x 10
E
10 Yard Sprint
10 x 1
A1
Banded Posterior Hip Mobilization
A2
Banded Anterior hip mobilization
B1
Hip Mobility CARS
B2
HURDLE MOBILITY WORK
2 x 2
C1
Shoulder CARS
3 x 20
C2
Bretzel
3 x 10
A
Warm Up #3
B1
DB Snatch
3 x 3
B2
Split Squat Jump
3 x 5
C1
Goblet Squat
2 x 12
C2
Reverse Hyperextension
3 x 10
D1
ISO Calf Raise
2 x 0:20
D2
90/90 hip stretch
E
LINEMAN: SEGMENT DRILLS
4 x 10
F
DEFENSIVE LINEMAN SEGMENT DRILLS
6 x 2
Prep
A
Dynamic Linear Warm UP
Line Hops x10 EA, double/single ft variations, frontal, saggital Athletic position drill: X5 ea, snap down, toes to snap down, snap down+vertical(x3), split stance, snap down+broad jump(x3) 10yds EA: Reaching quad Staggered RDL With arm circles Hamstring kick Lateral lunge Foward lunge w/rotation Hip cradle Reverse lunge/w OH reach Inchworm
B
Hang Power Snatch
3 x 3
C1
30 Degree Incline DB Bench Press
3 x 6
C2
Strike Pad Blocks
3 x 5
D1
Physioball Leg Curl
3 x 0:10 @ 10
D2
DB Bulgarian Split Squat
3 x 6
E1
1/2 Kneeling PVC T SPINE Rotations
3 x 10
E2
KB Russian Twist
3 x 30
E3
Banded Tricep Extension
3 x 20
F
8 Vector Medball Hops
G
5-10-5 Pro Agility
5 x 15
H
10YD Flying Sprint
@ 10
Adam Osborn
17 year veteran strength and conditioning coach. CSCS RSCC, USAW1. I've been a strength conditioning coach from the division, one power five football level all the way down to the high school and middle school level where I have helped to generate numerous athletes to the next level of college football and helped develop them into strong young men!
Although this training is online and delivered through videos and explanations, it is a division one style program good for any high school, football lineman and college lineman, looking to improve their overall performance
Get Football: BIGS SYSTEM
Kannon Smith
USC FOOTBALL 2026 Commit
Verified Athlete"I started working with Adam when I was in eighth grade. I was 6 foot 285 pounds. I am now a to be senior at 64 290 pounds. He immediately taught me the proper technique on every exercise in the weight room as well as sprint technique on the field in order to get faster!"
Reis Russell
4 Star ESPN 300 2027 LINEMAN
Verified Athlete"Adam Started training me in the 8th grade. I gained 25lbs during my freshman year and was a starter from then to present day! Learning the. basics from him has helped me develop and reach my goals as a top Lineman in 2027!"
Jake Maikkali
Stanford/Oklahoma Offensive Tackle
Verified Athlete"Coach Adam helped me learn how to move better not only in the weight room, but with on-field speed work and mobility. I have come back to work with him during my breaks during the year to get adequate training and advice as I continue my college career and NFL dreams!"
