Absolute Speed

Absolute Speed Training

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Absolute Speed Training

• BPS featured Absolute Speed training is all about THRESHOLD. Elite athletes QB RGIII; Wide Receivers James Washington, Curtis Samuel, Breshad Perriman and Darvin Kidsy in the zones to PERFECTION.

• Complex advanced Moving Claw series with Buildup A-Run Zones on a Flat Loading Periodization model for distance (40-80yds).

• The Moving Claw series will raise the threshold of the reflexes of the Posterior Chain during the Max Velocity cycle. That threshold will apply to the A-Run Zone. SPECIFICALLY the group prep phase and ground contact phase (double knee bend Stretch Reflex to project the hips forward with full hip extension FAST while limiting ground contact.

• The A-Run zone will continue to be maximized, even in a fatigued state. The flat loading model makes the ESD (energy systems development) efficient and avoids overtraining.

• This WILL apply to sport! Regardless of any misinformation out there, the “second gear” is a SIGNIFICANT part of speed development that will transfer. Especially in football at these positions.
WELCOME TO THE REVOLUTION!

Absolute Speed Training – Tufftread Sprints


The Tufftread Performance is a HUGE part of our MLB training system. In the General Prep Phase (GPP) and transitioning into Intensification, a huge emphasis is place on Volume and slow eccentrics on lower Posterior Chain Development in the weight room; and Strength Endurance on the field.

On the opposite day, we incorporate Tuff Tread max effort interval sprints – 22mph + with a 5-10 degree slight incline.

As we progress to the December conjugate phases, we will incorporate unmotorized 30-40 degree incline bounds and sprints; and motorized 25-28 mph+ sprints on opposing days. Periodized with our field-based resisted/assisted sprint complexes.

That’s the significance of this high level technology – unmotorized versus motorized; high digital incline function up to 40 degrees; and overspeed harness in later phases. This assists quantifying the progression, that maps well with our:
1. Field-based sprint zones with timed splits and motion analysis
2. Force plate data w plates and HiTrainer

The success of our speed programs is always centered around progressions of support system prep; trunk/spine isometrics; horizontal plyometrics; posterior chain strengthening; sprint zone periodization w timed splits. But the advanced TECHNOLOGY is the key to individualized plans of volume and intensity.

Star MLB OF Tommy Pham demonstrating focus on stride length and backside mechanics emphasis on the Tuff Tread in this phase is a good example.

Application

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A-Run Series

In this video, you will learn/see:

  • The entire A-run series being ultimate transfer into efficient absolute speed sprinting and mechanics
  • The introduction into true overspeed development with the assisted A-Run Series
  • Full breakdown of each level of the series and how it can transfer into full speed sprinting
      • Variable Speed A-Runs
          • Half Speed
          • 3/4 Speed
          • Build up to Full Speed
      • Combination Drill: Ankling Buttkick A-Run
      • Pulley Resisted A-Run
      • Pulley Assisted A-Run

Assisted Sprinting (Over-speed)

Technical Mechanics

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Buttkick Skip Series

Absolute Speed A-Skip Series

In this video, you will learn/see:

  • The scientific concepts of the entire A-Skip Series and how it relates to improving the efficiency of the Transitional Phase of the cyclical motion
  • Various coaching cues and observations from a coaching standpoint with Recovery Phase transitioning into Ground Preparation Phase that relates to success within these drills
  • The step by step progression of these drills with full demonstrations and descriptions 
    • Absolute Speed (AS) A-Skip Rhythm – Individual
    • AS A-Skip Rhythm – Continuous
    • AS A-Skip Power
    • Resisted AS A-Skip Series – Rhythm Continuous is the example shown
    • Assisted AS A-Skip Series – Power is the example shown

 

Moving Claw Series

In this video, you will learn/see:

  • The approach to the development of the entire Moving Claw Series, which is highlyd advanced and intense, and how it really focuses on the Ground Preparation Phase of the cyclical motion
  • The approach to volume and intensity, which has to be extremely carefully planned with this series, as it incorporates heavy joint loads
  • Full demonstrations and explanations of the progressions and sequences of each level of the series:
      • Ankling Moving Claw
          • 5 Count
          • 3 Count
      • Straight Leg Mini Bound
      • Straight Leg Mini Bound Moving Claw Series
          • 5 Count
          • 3 Count
          • Continuous
      • Straight Leg Bound (Medium Height)
      • Straight Leg Bound (Medium Height) Moving Claw Series
      • Straight Leg Bound (Full Height)
      • Straight Leg Bound (Full Height) Moving Claw Series
      • Ankling Moving Claw – Command

 

Resisted/Assisted Moving Claw Series

In this video, you will learn/see:

  • Examples of drills of Ankling Moving Claw Series and Straight Leg Bound Moving Claw Series under a light constant resistance or a constant assistance using a pulley mechanism
  • The concepts of power endurance phases of these drills with the constant resistance – focusing on force application
  • The concepts of the horizontal plyometric and advanced arm action training systems of these drills with the constant assistance – focusing more on limiting ground contact and increasing rate of force development

 

AS DL Jump

CNS Activation (Basic Firing Patterns)

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Science and Overview

In this video, you will learn/see:

  • Definitions of Acceleration and Absolute Speed, and differences between the two components of sprinting
  • Definition and examples of Absolute Speed mechanics, with the understanding that training this cyclical leg motion applies to the point at which gravity dictates the body is upright (although technically not at absolute or top end speed); all the way through when absolute speed is actually reached and maintained
  • Definitions and explanations of the phases of sprinting and they fit into absolute speed mechanics 
    • Residual Phase
    • Recovery Phase
    • Transitional Phase
    • Ground Preparation Phase
    • Ground Contact Phase
    • Approach to drill selection and overall volume between the technical and application aspects of absolute speed development

 

Ankling Series

In this video, you will learn/see:

  • The scientific concepts behind the Ankling Series, and it’s role in absolute speed as well as all movement training
  • Thought processes and coaching cues of the intention of specific isometric contractions
  • Coaching aspects in terms of what the drill should look like at variable speeds

 

Walking SL SLDL Series

In this video, you will learn/see:

  • The science of the overall increase in force placed across specific tissue (primarily the hip extensors and knee flexors) during this series will allow for adaptation over time – mainly meaning it could be over a series of training sessions, not necessarily within the same training session itself
  • Adaptation of other factors that enhances the absolute speed development such as joint stability and trunk/spine development
  • Demonstration of all components of the series
    • Slow/Fast pause
    • Slow/Fast reflex

Resisted/Assisted Ankling Series

Ankling to Buttkick Series

In this video, you will learn/see:

  • The drills of Ankling and Ankling to Buttkick under a light constant resistance or a constant assistance using a pulley mechanism
  • The concepts of power endurance phases of these drills with the constant resistance
  • The concepts of the horizontal plyometric and advanced arm action training systems of these drills with the constant assistance

 

Straight Leg Hamstring Series

In this video you will learn/see:

  • Overview
      • The advanced system of gaining range of motion with straight leg hip flexion with the opposite leg fully supporting the weight of the body
      • Intensified stabilization of the ankle, knee and hip on one leg, with extreme isometric development of the trunk stabilizers during this hip separation
      • The concepts of the stretch reflex across the hip extensors at the end range of controllable motion (the height of the leg leg lift)
      • The progression of gaining isometric strength, and utilizing the stretch reflex, which subsequently leads to increased range of motion of the hip flexion and increased efficiency of the hip extension:
          • Slow Pause/Reflex
          • Fast Pause/Reflex
          • Hamstring Skip Rhythm – Individual
          • Hamstring Skip Rhythm – Continuous