SKILL WINTER GRIND
Gud Performance
FootballThe Skill's Winter Grind is built for wide receivers, defensive backs, and explosive athletes who thrive on speed, precision, and power. Whether you're beating defenders, breaking up passes, or making game-changing plays, this 6-week program is designed to help you dominate every moment.
With years of experience training elite skill players, we know what it takes to excel at your position. This program targets explosive acceleration, sharp agility, and total body strength, while improving joint stability to keep your knees, hips, and ankles strong and injury-resistant.
If you’re serious about getting faster, stronger, and more agile while staying durable, this is your roadmap to an impactful offseason. Stay sharp, stay fast, and stay ahead of the competition.
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
SL Ankle ISO Into bar
3 x 8
B2
SL Box Jump
3 x 2
C1
Box Squat
5 x 4
C2
Depth drop to broad jump
5 x 2
D1
Front foot elevated Bulgarian split squat
3 x 5
D2
SL Calf Raise
3 x 6
E
1 1/4 Barbell RDL
4 x 3
F1
Band resisted pogo hops
3 x 20
F2
Pogo Hops
3 x 20
G1
Hanging Leg Raises
3 x 12
G2
Band Distracted Deadbugs
3 x 20
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
Lateral Plate Plyos
3 x 4
B2
Isometric Bench to pins
3 x 7
C1
2 DB Bench Press
5 x 6
C2
Wide Grip Cable Rows
12, 12, 7, 7, 7
D1
Trap Bar Shrug
4 x 12
D2
1 DB suitcase carry
4 x 20
D3
TRX Facepull
4 x 12
E
Push Ups
1 x 100
F
Homers
Prep
A
Dynamic warmup
quad pull n reach x15 yards cradle pull x15 yards lateral lunge x15 yards (flip at halfway) Farmers walk x15 yards Frankenstein walk x15 yards Worlds greatest stretch x15 yards repeat broad jumps x15 yards x2 A skip x15 yards B skip x15 yards C skip x15 yards Straight leg skip x15 yards shuffle x15 yards x2 carioca x15 yards x2 falling start x15 x2 kneeling sprint x15 x2 each SPRINT x15 yards x2
B
Power Skip for height
1 x 15
C
Single Leg 45 degree continuous bounds
2 x 15
D
Single leg bound projection to 2 leg stick
2 x 2
E
Speed Zones
1 x 4
F
Position specific drills
1 x 10:00
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
B
Foot Exercises
C1
Power Skip for height
3 x 3
C2
Lunge Jump Switches
3 x 4
C3
SL DB Glute Bridge
3 x 6
D1
Hatfield Bulgarian Split Squat
6 x 3
D2
Treadmill Sprint
6 x 6
E1
Nordic Hamstring Curl
4 x 6
E2
Prone Banded hamstring Curl
4 x 8
F1
Landmine Cossack Squat
2 x 8
F2
Seated Güd Mornings
2 x 6
G1
Russian Twist
2 x 30
G2
Ab Wheel
2 x 12
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
Incline Bench I's Y's T's
3 x 5
B2
Kb or DB waiter walks
3 x 10
C1
Chaos Pushup
3 x 5
C2
Supine Med Ball Vertical Toss
3 x 5
D1
Football Bar Bench Press
5 x 5
D2
Chin-Up
5 x 6
E1
Supinated Grip Lat Pulldown
3 x 15
E2
2 DB lateral raise
3 x 12
F1
band resisted pushup
3 x MAX
F2
Seated Clean
3 x 12
G1
Zottman Curls
3 x 12
G2
Banded Tricep Pushdown
3 x MAX
G3
Barbell Spider curl
3 x 15
Otto Zaccardo
Coach Otto is a former Division I football player, pro rugby athlete, and USA bobsledder. 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. With a relentless work ethic and attention to detail, Coach Otto delivers unmatched experience and intensity to training athletes.
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.
Nobody has the ability to change the momentum of a football game like DB's and WR's do. Whether it be a big time interception, a CATCH, or a massive punt return, the skill positions do it all. Improve your ability to create separation, make game changing p
Get SKILL WINTER GRIND
Collin Murphy
Denison University Safety
Verified Athlete"Güd Performance surpasses every other training service. Troy and Otto truly know what it takes to get to the next level. They have the experience and knowledge to help any athlete reach their goals. Güd performance is a family, and once you start on a Güd program, you join the HUGE Güd Community."
Nolan O'Brien
Trinity College Wide Receiver
Verified Athlete"I had never been so confident going into a season then I was after a full summer of training with Güd performance. The attention to detail, competition, and effective workouts for what you want to accomplish makes playing on the field a lot easier. Get on this program if you want to be great."
