Football: SKILLS SYSTEM

AO Performance

Football
Coach
Adam Osborn

The Football Skills system is an 8 week off-season program for meant for the skill football athlete to maximize strength, speed, and power upon leading into summer and fall camp. Each week consists of 3 sessions of lifts each week as well as speed development and capacity work. This program is linear progressed, so simplicity and quality of movement should be the focal point of the athlete!

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Strength
Football athletes need to be strong year round! This program will exceed the standard of the foundation of strength
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Power
Football is a sport in which power helps the athlete accelerate, jump, and decelerate in the most explosive way possible
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Speed
Speed is the most important aspect of football. Being able to sprint, change directions and then reaccelerate are vital for success on a daily basis
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Through an app, your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell, Bumper Plates, Dumbbells, Kettlebells, Medicine Balls,
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2025-2-24

A

Tempo Run

5 x 53

Sunday
2025-02-24

A1

2 hang clean high pulls + 2 hpc

3 x 4

A2

Box Jump+Depth Jump+Broad Jump

3 x 3

A3

SL Medball RDL+Slam

3 x 3

B1

Tempo Front Squat

3 x 5

B2

Pull-Up

1 x MAX @ 1:00

B3

Copenhagen Side Plank

2 x 0:20

C1

Barbell Bulgarian Split Squat

3 x 6

C2

1-Arm DB Row

10, 8, 6

C3

WORLD'S GREATEST STRETCH

3 x 10

Tuesday
2025-02-26

A

Decel Prep

2 x 4

B

Line Hops

2 x 10

C

Curve Sprint+COD+Sprint

2 x 2

Tuesday
2025-02-26

A1

DB Split Jerk

3 x 4

A2

Banded Heidens

3 x 5

A3

SA SL KB Suitcase Hold

3 x 0:15

B1

RDL

3 x 5

B2

DB Bench Press

8, 7, 6

B3

Hanging Knee Raise

3 x 15

C1

Physioball Leg Curl

3 x 10

C2

Banded Plyo Push Ups

3 x 10

C3

Bird Dog

3 x 10

Thursday
2025-02-28

A

Dynamic Sprint Warm Up

B

10 Yard Repeat Sprints

1 x 10 @ 10

Thursday
2025-02-28

A1

DB Snatch

3 x 3

A2

Medicine Ball Slam

3 x 8

A3

KB Russian Twist

3 x 20

B1

Anderson Split Squat

3 x 5

B2

Bird Dog Row

3 x 10

B3

Paloff Press

3 x 10

C1

Med ball exchanges

3 x 10

C2

Bear Hold Reach Outs

3 x 10

Coach
coach-avatar Adam Osborn

Certified and registered strength coach with the NSCA. Over 17 years of experience ranging from the division, one power five football conferences to the high school and middle school levels.

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Results

This program is building off of the basics! If followed properly and given full effort alongside the speed, work and recovery of the athlete, results are guaranteed!

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FAQs
How many weeks is this program?
This program is exactly 8 weeks and duration and can be done during the winter and spring months as well as the summer
How will I know if I'm getting stronger?
By adding weights weekly to the major lifts each workout, the numbers are tracked and automatically worked for you creating a working max each week! You'll be able to see your numbers on a graph as well
Is there a fieldwork/speed work with this program?
Yes! Although this is not a Skills specific program and more basic and nature, the athlete will not only do full speed sprinting but also complete change of direction, movements and capacity work for eight weeks
The Proof
verified-athlete-avatar Rocky Beers

TE: Colorado State Rams/FIU Panthers

Verified Athlete

"Adam helped me rehab this past season after an unfortunate injury before I entered the campus of CSU. I hit PRs not only in the weight room, but became the fastest TE on the roster at CSU during winter training."

verified-athlete-avatar Caleb Rillos

TE: Florida GatorsAir Force Academy

Verified Athlete

"I worked out with Rocky Beers as he was being trained by Adam this winter. He helped me reach new heights of strength and power in the weight room and helped me in recovering from an injury before entering campus in preparation of winter workouts."

verified-athlete-avatar Damien Cearns

Former RB: UNK Lopers

Verified Athlete

"I was privileged to be able to work with Adam not only in high school but also in preparation for college football! I was able to put on 15 pounds of muscle and take over 2/10 off of my flying 10 yard sprint during the summer before my freshman season!"

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Football: SKILLS SYSTEM
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Football: SKILLS SYSTEM
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Football: SKILLS SYSTEM
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Football: SKILLS SYSTEM