Offseason Football Prep
Gud Performance
Football , Strength & Conditioning, Field Sports, Power Sports , Gaelic Football, RugbyAt Güd Performance, we don’t just coach athletes, we are athletes. We've lived the grind, pushed through the same challenges, and experienced what it takes to succeed at the highest levels. From Division 1 football to Pro Day training, professional sports, and even Team USA competition, we’ve done it all.
Our Offseason Football Prep Program is not just another training plan, it’s the culmination of decades of experience, tested and proven by some of the best athletes in the game. We know what it takes to dominate on the field because we’ve been there.
This program delivers the tools that separate good athletes from great ones. It’s not about gimmicks or shortcuts, it’s about following a process that’s built champions. We’ve trained over 100 NCAA athletes, helped players crush their Pro Day performances, and worked with professionals competing on the world stage. The results speak for themselves.
If you’re ready to level up, this is the program that can take you there. You’ll gain the strength, speed, and explosiveness required to excel in every moment that counts, whether it’s a combine, a recruiting camp, or game day. At Güd Performance, we don’t just promise results, we deliver them.
What’s Included??
Year-Round Programming:
Offseason Focus: Build raw strength, speed, and power.
Preseason Focus: Transition to explosive performance and game-ready conditioning.
In-Season Focus: Maintain gains and stay healthy through the grind of the season.
Postseason Focus: Recover and prepare for the next cycle.
Weekly Workout Updates: Fresh, tailored workouts updated weekly to fit the demands of the season.
Strength, Speed, and Conditioning Workouts: Designed to help athletes move faster, hit harder, and outlast the competition.
Guidance from Expert Coaches: Programs crafted by experienced coaches who have been where you want to go.
Performance Tracking: Use Train Heroic to monitor your progress and stay on track.
Ongoing Support: Direct access to coaching insights and a community of like-minded athletes.
Who’s It For? High School and Collegiate Football Players: Athletes who want to take their game to the next level. Committed Competitors: Players ready to put in the work to improve year-round. Athletes Preparing for Combines or Camps: Get the edge you need to stand out.
Prep
A
GPC Standard Lower Body Prep
Backwards deadmill walk x5 minutes ---------------------------------- 3 rounds - Banded Lateral Glute walks x12 each side - Banded Güd Morning x12 - Tibialis raise x25 - Couch stretch x15 seconds each side - Quadruped bear hold's x20 seconds
B1
Back Squat
5 x 5
B2
Depth Drop
5 x 2
C1
2 DB RDL
4 x 8
C2
Patrick Step Up's
4 x 8
D1
SL DB Glute Bridge
2 x 12
D2
Copenhagen Plank
2 x 15
E
Overhead Walking Lunge
1 x 5:00
Prep
A
GPC Standard Upper Body Prep
Backwards treadmill x5 mins or Bike x5 mins ----------------------------------------------------- 3 rounds - Band pull apart x50 - DB external rotator x12 each - Facepulls x12 - Arm swings x30 seconds
B1
Bench Press
4 x 6
B2
Single Arm DB row
4 x 12
C1
Chin-Up
3 x 6
C2
Cable Facepull
3 x 12
D1
Chest-Supported DB Row
2 x 20
D2
Plank
2 x 1:00
E
Sally Pushups
Prep
A
Plyometric and sprint day prep
A skip x15 yards Frankenstein walk x15 yards Straight leg skip x15 yards Farmers walk x15 yards quad pull n reach x15 yards cradle pull x15 yards lateral lunge x15 yards (flip at halfway) shuffle x15 yards x2 carioca x15 yards x2 SPRINT x15 yards x2
B
Single Leg 45 degree bounds with stick
3 x 5
C
Single Leg 45 degree continuous bounds
3 x 5
D
Single leg bound projection to 2 leg stick
3 x 2
E
Wall Sprints
3 x 15
F1
Band resisted lateral bounds
3 x 8
F2
Lateral Bounds
3 x 8
G
Hill Sprints
5 x 1
Prep
A
GPC Standard Lower Body Prep
Backwards deadmill walk x5 minutes ---------------------------------- 3 rounds - Banded Lateral Glute walks x12 each side - Banded Güd Morning x12 - Tibialis raise x25 - Couch stretch x15 seconds each side - Quadruped bear hold's x20 seconds
B1
Depth Jump
3 x 3
B2
Isometric Vertical Band Hold
3 x 12
C1
Barbell RDL
5 x 4
C2
Repeat Broad Jumps
5 x 3
D1
ATG split squat
3 x 6
D2
Sled Pushes
3 x 5
E
Sally Squat
Prep
A
GPC Standard Upper Body Prep
Backwards treadmill x5 mins or Bike x5 mins ----------------------------------------------------- 3 rounds - Band pull apart x50 - DB external rotator x12 each - Facepulls x12 - Arm swings x30 seconds
B1
Incline DB Bench Press
4 x 9
B2
Bent Over Row
4 x 6
C1
1/2 kneeling landmine coil and press
3 x 6
C2
Incline Bench Rear Delt Swings
3 x 30
D1
2 DB lateral raise
2 x 20
D2
Full Sit Ups
2 x 20
E
Arm Farm
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
Troy Shallow
Coach Troy has experience playing at all levels of football, primarily on the defensive line. 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.
Subscribe now and join the athletes who trust Güd Performance to deliver results.
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Josh Atwood
Umass Football Center
Verified Athlete"Troy and Otto have done an amazing job keeping me in shape and helping prepare me in the off season for the last 2 years. Offensive lineman need to be tough and strong in the trenches and Troy and Otto understand that first hand."
Tim Hays
Boston College Football Linebacker
Verified Athlete"Over 8 years, I’ve trained at 5+ sports performance gyms and worked with many trainers. Troy and Otto stand out, with expertise as former elite athletes who tailor programs for peak athletic performance. Their passion, energy, and top-tier workouts create an environment that drives results."
Nolan O'Brien
Trinity College Football Wide Reciever
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."
When you join a team you’re getting more than programming, you’re joining an online community.
Offseason Football Prep
Offseason Football Prep
Offseason Football Prep
