BIG SKILL WINTER GRIND
Gud Performance
FootballThe Big Skill Winter Grind is designed for the hybrid athletes—linebackers, running backs, and tight ends—who need to dominate both sides of the ball. Whether you’re powering through tackles, making cuts in the open field, or holding your ground in the trenches, this 6-week program builds the strength, power, and mobility you need to excel.
We know the demands of being a big skill athlete because we’ve trained hundreds of collegiate players just like you. This program focuses on developing explosive power, functional strength, and joint health to keep your shoulders, hips, and knees strong and resilient. It’s all about preparing your body to move better, react faster, and handle the physical demands of your position.
This program is your blueprint for a dominant offseason. If you’re ready to get stronger, faster, and more durable without compromising your health, this program is built for you.
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 Squat to pins
3 x 6
B2
2 Step to Vertical Jump
3 x 2
C1
Back Squat
5 x 3
C2
SL DB RDL
5 x 4
D1
Barbell RDL
4 x 4
D2
Side Plank with Hip Adduction
4 x 10
E1
DB Step Up
3 x 4
E2
Lunge Jump Switches
3 x 4
E3
Lateral Bounds
3 x 4
F
Decline Sit-Ups
2 x 25
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
Stiff Arm Plate Plyos
3 x 5
B2
SA Rotator drop and catch
3 x 6
C1
Bench Press
5 x 3
C2
Clap Pushup
5 x 3
D1
Chest-Supported DB Row
4 x 8
D2
2 DB standing OHP
4 x 8
E1
1/2 kneeling landmine coil and press
3 x 5
E2
Eagle Row
3 x 8
F1
JM Press
3 x 12
F2
Barbell Spider curl
3 x 20
F3
Banded Tricep Pushdown
3 x MAX
Prep
A
Plyometric and sprint day prep
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
Single Leg 45 degree bounds with stick
3 x 5
C
Single Leg 45 degree continuous bounds
3 x 5
D
Single leg bound projection to 2 leg stick
3 x 2
E
Wall Sprints
3 x 15
F1
Band resisted lateral bounds
3 x 8
F2
Lateral Bounds
3 x 8
G
Treadmill Sprint
10, 10, 5, 5, 5
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
Power Skip for height
3 x 3
B2
Repeat Broad Jumps
3 x 3
C1
Lateral bound to hurdle hop
3 x 2
C2
Banded Yuri's
3 x 3
D1
Trap Bar Deadlift
8 x 3
D2
Max Effort Vertical Jump
8 x 1
E
Lateral Landmine Reverse lunge into knee drive
4 x 3
F1
Nordic Hamstring Curl
3 x 6
F2
Hamstring Tantrums
3 x 10
G1
Landmine Rotation
3 x 8
G2
Weighted Plank
3 x 1:00
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
Isometric Bench to pins
3 x 6
B2
Plyo Pushup
3 x 4
C1
Med Ball Kneeling chest pass launch
2 x 4
C2
2 DB Bench Press
2 x 5
D
Football Bar Bench Press
8 x 3
E1
Wide Grip Pull Ups
4 x 5
E2
2 DB lateral raise
4 x 12
F1
Miracle Gro's
3 x 8
F2
Seated Cable Row
3 x 12
G1
DB Hammer Curl
3 x 12
G2
Diamond Push-Up
3 x MAX
G3
Zottman Curls
3 x 15
Troy Shallow
Coach Troy has experience playing at all levels of football. 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, co-founder of Güd Performance, is a former Division I football player at Syracuse, pro rugby athlete, and brakeman for USA Bobsled. Starting as a walk-on, he earned a full scholarship in a Power 5 conference and became one of college football's top 50 freak athletes. Otto helps athletes build power, speed, and resilience, driven by the belief that hard work makes anything possible.
Gain the edge you need with a proven offseason training plan built for big-skill players. This program focuses on the specific demands of your position—power, agility, and durability—so you can excel where it matters most. Stop guessing, start improving, a
Get BIG SKILL WINTER GRIND
Cole Pascucci
Defensive End Georgetown Football
Verified Athlete"This program is more than a program, it’s a lifestyle. After three knee surgeries, Troy and Otto’s unlocked athletic potential I didn’t know I had. This program will teach you the value of hard work, with intentional exercises and expert coaching for real results."
Tim Hays
Boston College Football Linebacker
Verified Athlete"Over 8 years, I’ve trained at 5+ sports performance gyms and worked with many trainers. Troy and Otto stand out, with expertise as former elite athletes who tailor programs for peak athletic performance. Their passion, energy, and top-tier workouts create an environment that drives results."
Ryan Demayo
Bates College Football Running Back
Verified Athlete"Güd Performance stands out for its loyalty and commitment to every athlete. Troy and Otto go beyond football and lifting—they’re there 100%, on and off the field, always having your back. Their dedication creates the support system needed to succeed. If you want the best, get Güd."
