BIGS WINTER GRIND
Gud Performance
FootballThe Ultimate Offseason Program for Linemen Who Want to Dominate
If you’re an offensive or defensive lineman, you know what it takes to battle in the trenches every single play. This 6-week Bigs Winter Grind isn’t just another cookie-cutter training PDF — it’s designed specifically for the guys who live for the grind and want to step into spring practice ready to impose their will on anyone across the line.
We built this program because we’ve been exactly where you are. We know you’ve got a narrow window this winter to make serious gains before spring ball kicks off. You can’t afford to waste time, and you definitely can’t afford to end up on the sidelines with injuries. That’s why we created a plan that hits hard but also takes care of your body, so you can push the limits without breaking down.
Why This Program? This program was crafted by two former Division 1 football players who have trained over 100 collegiate athletes, including top-tier linemen. We’ve taken the exact principles that got these athletes game-ready and tailored them for the unique needs of big men in the offseason. You’ll build raw power, improve your movement skills, and show up to spring ball as a dominant force.
Don’t waste your offseason on generic programs. Get the Bigs Winter Grind and start building the strength and explosiveness you need to dominate.
Prep
A
Football Lower Body Prep
Soft tissue work roll anything out for 5 mins Glute band walk 3x12 each Tibialis raise 3x25 banded good morning 3x12 couch stretch 3x15 sec each
B1
Deep Squat hold with deep breathing
B2
Pigeon Pulses
3 x 10
C
Front Squat
5 x 3
D1
2 DB RDL
4 x 7
D2
Front foot elevated Bulgarian split squat
4 x 6
E1
Cossack Squat
2 x 6
E2
Prone Banded hamstring Curl
2 x 25
E3
Weighted Plank
2 x 1:00
F
Hanging Leg Raises
3 x 10
Prep
A
Football upper body prep
Soft tissue work for 5 mins band pull apart 3x50 db external rotator cuff 3x8 each banded facepull 3x12
B1
Deficit Pushup
3 x 6
B2
Seated Cable Row
3 x 12
C
Bench Press
8, 8, 4, 4, MAX
D1
Iso Pullup Hold
4 x MAX
D2
Lat Pulldown
12, 12, 8, 8
E1
Push Ups
3 x 20
E2
Seated Cable Row
3 x 15
F1
DB Hammer Curl
3 x 15
F2
DB Skull Crushers
3 x 20
Plyometric and sprint day prep
A
A skip x15 yards Frankenstein walk x15 yards Straight leg skip x15 yards Farmers walk x15 yards quad pull n reach x15 yards cradle pull x15 yards lateral lunge x15 yards (flip at halfway) shuffle x15 yards x2 carioca x15 yards x2 SPRINT x15 yards x2
B
Pogo Hops
3 x 20
C1
Depth jump to broad jump
4 x 2
C2
SL DB RDL
4 x 3
D1
Barbell TKE's
3 x 15
D2
Squatty Plyo's
3 x 20
D3
Sissy Squat
3 x 8
E
Treadmill Sprint
8, 8, 4, 4, 4
F1
Lunge Jump Switches
2 x 6
F2
isometric med ball squeeze
2 x 15
Prep
A
Football Lower Body Prep
Soft tissue work roll anything out for 5 mins Glute band walk 3x12 each Tibialis raise 3x25 banded good morning 3x12 couch stretch 3x15 sec each
B1
Isometric Calf Hold
2 x 12
B2
Band resisted pogo hops
2 x 15
B3
Pogo Hops
2 x 15
C1
Trap Bar Deadlift
7 x 3
C2
Depth Drop
7 x 2
D1
Nordic Hamstring Curl
3 x 5
D2
DB Glute Bridge
3 x 7
D3
Cable Hip Flexor
3 x 8
E
Ab Wheel
1 x 20
F
Russian Twist
1 x 60
Prep
A
Football upper body prep
Soft tissue work for 5 mins band pull apart 3x50 db external rotator cuff 3x8 each banded facepull 3x12
B1
Overhead Med Ball Launch
3 x 5
B2
Incline Bench I's Y's T's
3 x 5
C1
Football Bar Bench Press
12, 8, 8, 6, 6
C2
Single Arm DB row
5 x 8
D1
Chest-Supported DB Row
4 x 12
D2
Barbell Shrug
3 x 20
E
Trap Bar Farmer Carry
4 x 30
F
Seated DB Shoulder Press
2 x 20
G1
Barbell Spider curl
3 x MAX
G2
Banded Tricep Pushdown
3 x MAX
G3
Diamond Push-Up
3 x MAX
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.
This offseason, focus on what matters for offensive and defensive linemen: raw strength, quickness, and power. This training plan is designed to push you in the areas that directly impact your play, giving you the tools to control the line of scrimmage and
Get BIGS WINTER GRIND
Nick Martino
Former D1 Nose Guard turned MMA fighter
Verified Athlete"BIGS Winter Grind is the best investment for high school or college football players. In under three weeks, Troy and Otto had me stronger and faster than ever. As former Division I FBS athletes, they know exactly how to train and what it takes to elevate your game to the next level."
Chase Shallow
Sacred Heart University Defensive Line
Verified Athlete"Big and strong enough that I’m “annoying” to move in the run game. Athletic enough to cook interior with speed in the pass game. Powerful enough that they fear my punch. All things said to me by D1 offensive linemen."
Josh Atwood
Umass Amherst Football center
Verified Athlete"Troy and Otto have done an amazing job keeping me in shape and helping prepare me in the off season for the last 2 years. Offensive lineman need to be tough and strong in the trenches and Troy and Otto understand that first hand."
Hayes Pearson-Woodruff
University Of New Haven Defensive Line
Verified Athlete"If you’re looking to take the next step as a linemen and level up your game, I highly recommend Bigs Winter Grind. They will get you a level ahead physically and mentally above your competition and allow you to dominate the field, and the weight room, turning heads of players and coaches."
