QB'S WINTER GRIND
Gud Performance
FootballQB Offseason Program: The Ultimate Training Plan for Field Generals
As a quarterback, you need more than just arm strength — you need precision, speed, and total body power. The 6-Week QB Winter Grind is designed specifically for QBs who want to elevate their game, refine their mechanics, and show up to spring ball as true field generals. This isn’t just another generic training plan; it’s built for QBs who demand excellence from themselves every day.
We created this program because we know you have a short window this winter to make real gains before spring practices ramp up. You need to be strong, mobile, and durable, with sharp footwork and explosive throwing power. That’s why we built a plan that combines strength training, mobility work, and targeted speed and agility drills tailored to the unique needs of quarterbacks.
A1
ATG split squat
3 x 6
A2
Single Leg Band Resisted Pogo Hops
3 x 15
A3
Counter Movement Medball Shotput
3 x 3
B1
Front Squat
6, 6, 4, 4, 4
B2
Quadruped Shoulder Touches
5 x 8
C1
1 1/4 Barbell RDL
3 x 5
C2
Max Effort Vertical Jump
3 x 3
D1
Seated Barbell Güd Morning
3 x 6
D2
Double Bounce Goblet Squat
3 x 8
E1
Ab Wheel
3 x 15
E2
Leg Raises
3 x 10
E3
Plank
3 x 00:30
A1
Incline Bench I's Y's T's
3 x 5
A2
Clap Pushup
3 x 6
A3
Split Stance Rotational med ball slam
3 x 4
B1
Football Bar Bench Press
6, 6, 4, 4, 4
B2
Supine Med Ball Vertical Toss
5 x 5
C1
Chest-Supported DB Row
3 x 12
C2
2 DB lateral raise
3 x 10
D1
Landmine Coil and Press
3 x 6
D2
Chaos Pushup
3 x 5
D3
Barbell Row
3 x 10
E1
Barbell Bicep Curl
3 x 15
E2
Banded Tricep Pushdown
3 x 25
E3
Forearm Flappers
3 x 20
A1
Banded Hip Flexor Iso
3 x 10
A2
Seated Box Jump
3 x 3
A3
Isometric Split Squat into Pins
3 x 7
B1
Barbell Reverse Lunge
5, 5, 5, 3, 3
B2
Lunge Jump Switches
3 x 3
C1
Depth drop to broad jump
3 x 3
C2
Weighted Depth Drop
3 x 4
D1
SL Lateral/Medial Hurdle Hops
3 x 10
D2
Prone Banded hamstring Curl
3 x 25
E1
Full Sit Ups
3 x 12
E2
KB Russian Twist
3 x 30
A1
Repeat Med Ball Chest Pass
3 x 6
A2
Banded Full-Range Overhead Press
3 x 8
A3
DB Pullover
3 x 8
B1
SA Alternating DB Bench
6 x 6
B2
Alternating DB Row
6 x 6
C1
1/2 kneeling landmine coil and press
3 x 6
C2
SA Rotator drop and catch
3 x 6
D1
Seated KB Rotational OH Press
3 x 8
D2
Eagle Row
3 x 6
E1
Zottman Curls
3 x 12
E2
Banded Tricep Pushdown
3 x MAX
E3
Barbell Forearm Curls
3 x 30
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 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.
As the field general, a quarterback must be sharp, strong, and prepared for every moment. This offseason training plan is built to enhance your physical strength, throwing power, and mental focus, giving you the tools to command the game, lead your team, a
Get QB'S WINTER GRIND
Sean Landry
Hobart College QB
Verified Athlete"Güd Performance has been the best training I’ve received. Troy and Otto took me from limited playing time to the next level with tailored workouts and a strong culture of competition. Güd Performance made me stronger, faster, and mentally prepared to dominate every time I stepped on the field."
Gavin McCusker
Merrimack College Quarterback
Verified Athlete"Troy and Otto’s program is essential for QBs. In just weeks, I saw improvements in shoulder strength and key throwing muscles—core, hips, and base. Their training enhances the power and precision quarterbacks need to excel. I highly recommend it to any QB aiming to dominate on the field!"
