Football: BIGS SYSTEM
AO Performance
FootballThis training system is geared toward the offensive and defensive lineman from the high school to the professional level! The system includes 5 days a week programming with a middle day each week focusing on mobility and recovery. The training each day of the week has a central focus that derives from both lower and upper body strength, power, and dynamic effort. Alongside the weightroom emphasis are 3 days post-lift speed and agility trainings in order to increase speed, quickness, and overall sprint technique. There is a technical focus day as well with specific drills for both offensive and defensive lineman to complete to keep their skills fresh and consistent leading up to the season. This system has helped produce athletes from the 8th grade level all the way through their high school careers where athletes have received multiple Division I offers!!!!! Take your athleticism to the next level and prepare your mind and body for the next level of football!!
A
Warm Up 2
B1
Power Clean
3 x 3 @ 70 lb
B2
Box Jump+Depth Drop
3 x 3
B3
Copenhagen Plank
3 x 0:20
C1
Tempo Front Squat
3 x 5
C2
Assisted Pull Up
3 x MAX
C3
DB Deadbug
3 x 10
D1
Split Squat
3 x 6
D2
KB Gorilla Rows
3 x 10
D3
Med Ball Sit Up
1 x 40
E
Tempo Run
10 x 53
A
Dynamic Warm UP+BB
B
Split Jerk
4 x 2
C1
Bench Press
8, 4, 2, MAX @ 60, 70, 80, 65 lb
C2
TRX Row
3 x 15
C3
KB RDL
3 x 8
D1
Dual Arnold Z Press
3 x 8
D2
4 way neck holds
3 x 0:15
D3
Bird Dog
3 x 10
E
10 Yard Sprint
10 x 1
A1
Banded Posterior Hip Mobilization
A2
Banded Anterior hip mobilization
B1
Hip Mobility CARS
B2
HURDLE MOBILITY WORK
2 x 2
C1
Shoulder CARS
3 x 20
C2
Bretzel
3 x 10
A
Warm Up #3
B1
DB Snatch
3 x 3
B2
Split Squat Jump
3 x 5
C1
Goblet Squat
2 x 12
C2
Reverse Hyperextension
3 x 10
D1
ISO Calf Raise
2 x 0:20
D2
90/90 hip stretch
E
LINEMAN: SEGMENT DRILLS
4 x 10
F
DEFENSIVE LINEMAN SEGMENT DRILLS
6 x 2
Prep
A
Dynamic Linear Warm UP
Line Hops x10 EA, double/single ft variations, frontal, saggital Athletic position drill: X5 ea, snap down, toes to snap down, snap down+vertical(x3), split stance, snap down+broad jump(x3) 10yds EA: Reaching quad Staggered RDL With arm circles Hamstring kick Lateral lunge Foward lunge w/rotation Hip cradle Reverse lunge/w OH reach Inchworm
B
Hang Power Snatch
3 x 3
C1
30 Degree Incline DB Bench Press
3 x 6
C2
Strike Pad Blocks
3 x 5
D1
Physioball Leg Curl
3 x 0:10 @ 10
D2
DB Bulgarian Split Squat
3 x 6
E1
1/2 Kneeling PVC T SPINE Rotations
3 x 10
E2
KB Russian Twist
3 x 30
E3
Banded Tricep Extension
3 x 20
F
8 Vector Medball Hops
G
5-10-5 Pro Agility
5 x 15
H
10YD Flying Sprint
@ 10
Adam Osborn
17 years in strength and conditioning ranging from the Division I Level to the High School and Private sector.
Although in person training one on one or in a group is essentially better in every way possible, this is the next best scenario for athletes who may not have access to team training or have a strength conditioning program that is at an elite level run by
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Kannon Smith
is a 3 Star HS O/D Lineman
Verified Athlete"I started working with Adam when I was in eighth grade. I was 6 foot 285 pounds. I am now a to be senior at 64 290 pounds. He immediately taught me the proper technique on every exercise in the weight room as well as sprint technique on the field in order to get faster!"
Rocco Cali
4 year Varsity HS Letter Winner O/D Line
Verified Athlete"I started working with Adam when I was in eighth grade. and I have had the privilege of being a varsity offensive and defensive lineman for four years! Adam taught me excellent technique that has helped me not only gain size, but also strengthen power and has helped me on the field"
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Football: BIGS SYSTEM
Football: BIGS SYSTEM
Football: BIGS SYSTEM
