Gridiron Grind
TTP Performance
FootballWelcome to the Gridiron Gang! This year-round training program is built for anyone whose trying to become a difference maker on the football field. Whether your in middle school, high school, college, or professional, this program is built to help you develop as an athlete to become elite on the field. Our program is built from an experienced strength and conditioning coach who has coached over 45 NFL draft picks at 5 different division-1 colleges. He also has many years of experience in a high school football weight room helping develop high school football players who aspire to play college football. This program is built to follow a year-round calendar of a football season. We will have different off-season phases where we will focus on more weight room development, as well as field improvement, like speed, agility, and conditioning. We will also have in-season programming to help keep us strong and resilient to injury risk. Our best ability is our availability. We must train to be the best athlete we can be, but also be strong against the risk of injury. This program will also help reduce injury risk to allow us to put more film out and gain more interest from college coaches! If you're looking to play at the next level, then having a plan from a coach who has coached at the highest level of college football is what you need! Come join the team and lets EMBRACE THE GRIND!!!
Movement Prep
A
1 set of: Hamstring to Hip Flexor Stretch x10 each Prone Scorpion x10 each 90.90 Hip Switches x10 each Shoulder Swimmers x10 Push up to down dog x5-10 reps
B1
DB Jumps
3 x 6
B2
High Plank Shoulder Taps
3 x 10
C
Bench Press
10, 8, 6
D1
Seated Cable Row
3 x 10
D2
Incline DB Bench Press
3 x 8
E1
Negative Pull Up
3 x 5
E2
Push Ups
3 x MAX
Circuit
F
Boulder Shoulders Complete 1-3 sets of 10 reps of each: 1. DB Lateral Shoulder Raise 2. DB Front Shoulder Raise 3. DB Bent Over Rear Delt Fly 4. DB Upright Rows 5. DB Shrugs
Circuit
A
1 set of: Hamstring to Hip Flexor Stretch x10 each Prone Scorpion x10 each 90.90 Hip Switches x10 each Pigeon Stretch x30 seconds each Quick Feet Series x10 each
B1
Band Lateral Shuffle Walk
3 x 15
B2
Depth Jump to Vertical Jump
3 x 3
B3
Foam Roller Dead bugs
3 x 10
C
Pause Back Squat
3 x 5
D1
DB Split Squat
3 x 10
D2
Single Leg Glute Bridge
3 x 10
E1
Goblet Lateral Lunge
3 x 6
E2
Cable Pallof Press
3 x 10
F
Partner 4-Way Manual Neck
1 x 8
A
Full Body Foam Roll
B
Athlete Stretch Flow
Dynamic Warm-Up
C
1. Walking Knee Tucks x10 yards 2. Walking Straight Leg Alternate Kicks x10 yards 3. High Knees x10 yards 4. Butt Kickers x10 yards 5. Walking Lunges w/ rotation x10 yards 6. Perform a Kneeling hip flexor and Kneeling hamstring stretch 30 seconds each 7. Lateral lunges x10 yards (flip sides each rep) 8. Walking hamstring scoops x10 yards 9. A-Skip x 10 yards 10. Forward pogos x10 yards 11. Lateral shuffle (slow to fast shuffle) x10 yards each way 12. Back pedal x10 yards 13. 3 point stance: 75% sprint x10 yards 14. 3 point stance: 90% sprint x 10 yards
Conditioning
D
Conditioning Day *make sure you perform the warm-up before* 80/90/100s Line: 80-yard striders Combo (TE/FB/LB/OLB/RB/QB): 90-yard striders Skill: (WR/DB/RB/QB): 100-yard striders Reps: 8 Time to make each rep: Line: 16 seconds Combo: 15 seconds Skill: 15 seconds Rest between reps: 1 minute
Movement Prep
A
1 set of: Hamstring to Hip Flexor Stretch x10 each Prone Scorpion x10 each 90.90 Hip Switches x10 each Shoulder Swimmers x10 Push up to down dog x5-10 reps
B1
Hang Clean High Pull
3 x 5
B2
Front Plank Leg Lifts
3 x 10
C
Bench Press
10, 8, 6
D1
1-Arm DB Row
3 x 10
D2
Seated DB Sh. Press
3 x 10
E1
Cable Lat Pulldowns
3 x 10
E2
Close Grip DB Bench Press
3 x 10
F1
DB Bicep Curls
3 x 10
F2
Tricep Pushdown
3 x 15
Circuit
A
1 set of: Hamstring to Hip Flexor Stretch x10 each Prone Scorpion x10 each 90.90 Hip Switches x10 each Pigeon Stretch x30 seconds each Quick Feet Series x10 each
B1
Band Lateral Shuffle Walk
3 x 15
B2
Broad Jumps
3 x 3
B3
Lateral Bound
3 x 6
C
Front Squat
3 x 5
D1
RDLs
3 x 10
D2
Banded Dead bug
3 x 10
E1
DB Walking Lunges
3 x 15
E2
Side Plank Rotation
3 x 10
F
Partner 4-Way Manual Neck
1 x 8
A
Full Body Foam Roll
B
Athlete Stretch Flow
Dynamic Warm-Up
C
1. Walking Knee Tucks x10 yards 2. Walking Straight Leg Alternate Kicks x10 yards 3. High Knees x10 yards 4. Butt Kickers x10 yards 5. Walking Lunges w/ rotation x10 yards 6. Perform a Kneeling hip flexor and Kneeling hamstring stretch 30 seconds each 7. Lateral lunges x10 yards (flip sides each rep) 8. Walking hamstring scoops x10 yards 9. A-Skip x 10 yards 10. Forward pogos x10 yards 11. Lateral shuffle (slow to fast shuffle) x10 yards each way 12. Back pedal x10 yards 13. 3 point stance: 75% sprint x10 yards 14. 3 point stance: 90% sprint x 10 yards
Speed/Agility
D
Agility Day Station 1: 5-10-5 (Pro agility drill) 2 to the right & 2 to the left Station 2: Box Drill (setup 4 cones in a box 5 yards apart) or CARD AGILITIES (PDF OF PLAYS CAN BE SENT TO YOU) 1. Start in bottom left corner, sprint up 5y, shuffle over 5y, flip hips to inside and sprint down 5y. x1 rep 2. Start in bottom right corner, sprint up 5y, shuffle over 5y, flip hips to inside and sprint down 5y. x1 rep 3. Start in bottom left corner, then sprint an N (up 5 y, back down diagonal 5 y, then finish up 5y) x 2 reps 4. Start in bottom right corner, then sprint an N (up 5 y, back down diagonal 5 y, then finish up 5y) x 2 reps CARD AGILITIES (USE PDF OF CARDS) -Perform plays 1-8 -*Make sure to start and finish each play from both sides so you get the same pattern from both sides before doing the next Station 3: Position Specific Work AKA WORK ON YOUR CRAFT!!! 5-15 minutes of your choice of position specific work
Teddy O'Connor
Teddy O'Connor is a strength and conditioning coach with over 10 years of experience as a D1 college football strength & conditioning coach. He worked at Boston College, WKU, Louisville, Maryland, and Colorado. During his career he coached over 45 NFL draft picks and a Heisman Trophy winner. He's helped develop multiple NFL starters at every position. He now brings his expertise to you!
THIS PLAN IS BUILT FOR YOU! Join now and there's no more worrying what you should do...only work to be done!
Start My 7-Day Free Trial
Jordan Davis
TE, Louisville '15-19, Texas HS Coach
Verified Athlete"I’ve known Coach Teddy for 10 years. Teddy used his experience in strength training along with his knowledge on the recovery process to help fast track my return from injury. He has also been a reason for me setting PR’s in numerous lifts. His high level training will help all athletes reach goals!"
Brandon Radcliff
RB, University of Louisville 2013-16
Verified Athlete"Coach Teddy played a huge role in my development, both as a player and as a man. His program pushed me to new levels, physically and mentally, and laid the foundation for my growth on & off the field. The strength, discipline, and mindset I gained under his leadership still stick with me today!"
When you join a team you’re getting more than programming, you’re joining an online community.
Gridiron Grind
Gridiron Grind
Gridiron Grind
