In-Season Training Program
Gud Performance
Football , Baseball , Lacrosse, Basketball, Hockey, Soccer, WrestlingDominate your season with the Güd Performance In-Season ATHLETE program. This in-season workout plan is designed to keep you strong, explosive, and injury-free when it matters most. Lifting weights during the season isn’t just important—it’s essential. Strength training maintains the power and durability you’ve built in the off-season, prevents performance declines, and helps protect against injury by reinforcing muscles, tendons, and joints. This program blends cutting-edge techniques to help you stay at your peak without overtraining or risking fatigue.
Why Choose In-Season ATHLETE? Reduced risk of injury at the Forefront: Minimize the risk of overuse and acute injuries with isometric exercises for joint stability and eccentric training to build muscle control under tension.
Game-Ready Strength: Consistent, targeted lifting ensures you stay powerful and resilient through the grind of competition. Balanced Recovery: Incorporates mobility, active recovery, and rest to keep you energized and ready to perform.
Program Features: Isometric & Eccentric Focus: Boost durability and control while safeguarding muscles and joints.
Explosive Power Training: Maintain sharpness and agility without overloading your system.
Sport-Specific Adaptability: Drills and exercises tailored to the demands of your sport and position.
Comprehensive Recovery Protocols: Mobility work and recovery sessions to reduce soreness and improve performance.
Whether you’re sprinting down the field, cutting on the court, or dominating the pitch, All-Sport Fusion ensures you’re strong, prepared, and unstoppable. Train smart. Play hard. Stay in the game.
Prep
A
Lower Body Prep
3 rounds - Lateral glute band walk x12 each - Clamshells x12 each - Banded Güd Mornings x12 - Quadruped Bear Holds x10 touches each
B1
Isometric Lunge Hold
4 x 12
B2
Isometric Deep Squat Hold
4 x 8
C
Front Squat
3, 3, 2, 2, 2
D1
Weighted Depth Drop
4 x 3
D2
B stance DB RDL
2 x 8
E
Banded Paloff Press Hold
3 x 15
Prep
A
Upper body prep
3 rounds - Band pull apart x50 - DB external rotator cuff x12 each - Banded Facepull x12 - 2 DB lateral raise x12
B1
Pushup Depth Drop
3 x 5
B2
Single Arm DB row
3 x 8
C1
Trap Bar Clean Shrug
5 x 2
C2
DB Overhead Push Press
5 x 3
D
Speed Bench
6 x 3
E1
Seated Cable Row
4 x 12
E2
DB Skull Crushers
4 x 15
Full Body Prep
A
3 Rounds - Lateral Glute Band Walk x12 both ways - Band Pull apart x50 - Db external rotator x12 each arm - Banded Güd Morning x12
B1
Incline Bench I's Y's T's
3 x 5
B2
Chest-Supported DB Row
3 x 8
C1
DB Bench Press
4 x 12
C2
Incline Bench Rear Delt Swings
4 x 20
D
Box Squat
7 x 2
E1
ATG split squat
3 x 5
E2
Patrick Step Up's
3 x 6
F
DB Side Bend
2 x 20
Troy Shallow
Coach Troy has experience playing at all levels of football, primarily on the defensive line. His dedicated approach to strength and conditioning when he was a player, and now as a coach, provides a unique insight into what is truly important when training in the offseason and prepping for a big season ahead.
Otto Zaccardo
Coach Otto is a former Division I football player who earned a full-ride scholarship at Syracuse University, through a relentless pursuit of excellence. Coach Otto is no stranger to HARD training, as he coached himself to run a 4.34 in the 40-yard dash. Coaches combination of relentless pursuit of excellence, and impeccable attention to detail is why this program is everything you need.
Where you want to be, that place you dreamed about, all comes down to if you are playing or not. Did you get hurt because you weren't prepared and now you can't play the rest of the season? Don't let that be the case, every athlete needs to be training in
Get In-Season Training Program
