EXERCISE DATABASE

Speed-Strength Box Squat

Posted on August 24, 2023April 5, 2024 by BPSUniversity

Box Squat; X1X Tempo; Transformer Bar (Back Squat Low Position); Double Strong Bands; 3 Chains; 1.0m/s

10×2 (Complex with depth Jumps)

THIS IS a way to PEAK POWER on a Conjugate Phase. Note Power is all about the dynamic eccentric hold AND concentric power where you can accelerate through the end ROM. This setup allows for both – at very high levels.

WAY MORE effective than Olympic Lifts

CB Speed High Box Squat (31X) – Bands

Basic Jump Cut Series

Posted on May 24, 2017August 4, 2017 by BPSUniversity

Hickman Hold Series

Posted on May 16, 2017November 5, 2020 by BPSUniversity

HiTrainer Acceleration

Posted on April 19, 2017August 4, 2017 by BPSUniversity

Application

Posted on June 9, 2016April 8, 2024 by BPSUniversity

Backpedal / Anlgepedal (BP/AP) Weave

BP COD to Sprint (180deg)

BP COD to Sprint (90deg)

BP/AP Weave to Back Cut (180 deg.)

W-Drill (Back Lat Shuffle, fwd cut 45deg)

BP/AP Weave to Forward Cut (45 deg.)

BP/AP Weave to Forward Cut (0 deg.)

BP COD to sprint Double Cut

BP/AP Weave COD to Sprint Double Cut

BP/AP Weave COD to Sprint Double Cut

BP/AP Weave COD to Sprint Double Cut

Back Pedal to Back Cut – 90 deg. to 90 deg.

AP V-Drill

V-Drill – AP Weave to Fwd Cut (Assist to Resist)

V-Drill – AP Weave to Fwd Cut

V-Drill – Back Angle Lat Shuffle to Fwd Cut (Resist to Assist)

Backpedal (BP) to Back Angle Lateral Run (BALR) – 180deg

Backpedal (BP) to Fwd Cut (45deg) to Back Cut 135deg (BALR)

V-Drill – AP Weave to Fwd Cut (Resist to Assist)

Backpedal (BP) to 90deg cut to 90deg cut

Elbow Flexion

Posted on June 4, 2016August 13, 2021 by BPSUniversity

Preacher Curl

Concentration Curl

DB Incline Curl

DB Hammer Curl – Alternating (ISO Top)

Handled MB RNT

Posted on June 4, 2016April 3, 2020 by BPSUniversity

Side Cuff

Cuff 90/90

Scapular

Reverse Throw

Keiser

Posted on June 4, 2016November 5, 2020 by BPSUniversity

High Rotation Series

Mid Rotation Series

Low Rotation Series

Align High Rotation – Supported

Align High Rotation – Unsupported

High Diagonal Lunge Rotation

Low Diagonal Lunge Rotation

Chop Series

Standing Chop

Kneeling Chop

Align Chop – Supported

Align Chop – Unsupported

Lift Series

Standing Lift

Kneeling Lift

Align Lift

Active Stretching

Posted on June 4, 2016April 1, 2020 by BPSUniversity

AIS Stretch – Supine Hip Extensor (One Leg Bent)

AIS Stretch – Supine Hip Extensor (Both Legs Straight)

AIS Stretch – Supine Hip Windmill

AIS Stretch – Knee Extensor

AIS Stretch – Supine Hip Abductors

AIS Stretch – Supine Hip Adductors

Power Endurance

Posted on June 4, 2016August 17, 2021 by BPSUniversity

Slideboard – Strides

Slideboard Lateral Con’t (short)

Strength Endurance

Posted on June 4, 2016August 4, 2017 by BPSUniversity

Slideboard – Forward Lunge

Slideboard – Lateral Lunge

Power Endurance

Posted on June 4, 2016April 5, 2024 by BPSUniversity

Pull Sled (Heavy Sprint)

Pull Double Sled (Heavy Sprint)

Pull Sled (Medium Sprint)

Pull Sled (Light Sprint)

Pull Sprint (Trainer)

Pull Sprint (Light Pulley)

Dbl Sled Sprint Drill (pull sled)

Push Sled Sprint to Release Free Sprint

Push Sled – Sprint (arms mid/bent)

Strength Endurance

Posted on June 4, 2016April 5, 2024 by BPSUniversity

Pull Sled (AS March)

Pull Sled (A-March)

Push Sled (Jog – Low – Straight)

Push Sled (Bound – Mid – Bent)

Push Sled (Bound – Mid – Straight)

Push Sled (Jog – Mid – Bent)

Push Sled (Jog – Mid – Straight)

Push Sled (Bound – High – Bent)

Push Sled (Bound – High – Straight)

Push Sled (Jog – High – Bent)

Push Sled (Jog – High – Straight)

Push Sled (Sprint – Mid – Straight)

Push Sled (Sprint – Low – Straight)

SA Sled March – High Position

Back Sled March – KiroCore, Rotational Iso (high position)

Push Sled March – Mid position (Arms bent)

SA Xover Sled March

MH Run to COD Series

Posted on June 3, 2016August 17, 2021 by BPSUniversity

MH Run to COD Series

MH Lateral Run COD – 3 MH (d/b x1 ) – Burst BP to 180 deg.

Cone (MH) Lat Run COD (3 cone) to BALR to 90deg cut (opp side)

MH Lat Run COD to open Stab – to Sprint to Jump Cut

MH Run Series

Posted on June 3, 2016August 17, 2021 by BPSUniversity

Cone (or MH) Lat Run COD; 2 cones, 3 trips to Stab (Raptor Resist back)

MH Skip Series

Posted on June 3, 2016August 4, 2017 by BPSUniversity

Drill to COD

Posted on June 3, 2016August 17, 2021 by BPSUniversity

Agility Ladder – 1 Ft. In – Linear Burst

Agility Ladder – 1 Ft. In – Angled Burst

Agility Ladder – 1 Ft. In – 90 Deg. Burst

AL – 2out:1in backwards to Back Angle Lat Shuffle

Single Zoid RR – SL Lat to Xover Sprint

Drills

Posted on June 3, 2016August 17, 2021 by BPSUniversity

One Foot In (Linear)

Two Feet In (Linear)

Agility Ladder – Icky Shuffle fwd

2 In / 2 Out – Lateral

Same In Drill Series (Ladder)

Double Agility Ladder (AL) – Inside Edge, Full Cut to Stabilize (Lateral Resist)

Drill to COD

Posted on June 3, 2016August 16, 2021 by BPSUniversity

RAPID RESPONSE – 2 OVER/2 BACK STATIONARY (LINEAR BURST)

RAPID RESPONSE – 2 OVER/2 BACK STATIONARY (ANGLE BURST)

RAPID RESPONSE – 2 OVER/2 BACK MOVING LATERAL (LINEAR BURST)

RAPID RESPONSE – 2 OVER/ 2 BACK MOVING LATERAL (ANGLE BURST)

Rapid Response-Lateral Singles-Moving Forward

RAPID RESPONSE – LATERAL SINGLES STATIONARY (LINEAR BURST)

RAPID RESPONSE – LATERAL SINGLES STATIONARY (ANGLE BURST)

RAPID RESPONSE – LATERAL SINGLES MOVING FWD (LINEAR BURST)

RAPID RESPONSE – LATERAL SINGLES MOVING FWD (ANGLE BURST)

Rapid Response-Same in Drill-Moving Lateral

RAPID RESPONSE – SAME IN DRILL STATIONARY (LINEAR BURST)

RAPID RESPONSE – SAME IN DRILL STATIONARY (ANGLE BURST)

RAPID RESPONSE – SAME IN DRILL MOVING LATERAL (LINEAR BURST)

RAPID RESPONSE – SAME IN DRILL MOVING LATERAL (ANGLE BURST)

Rapid Response – Same In, linear – Linear Burst to Cut-up (Single)

Quick Zig Zag to Burst

Zig Zag Lateral to Burst

Zig Zag Hip Pivot to Burst

T-Drill to Burst

T-Drill Jump Cut to Cut-up

RR – SL Lateral to Xover Burst

Drills

Posted on June 3, 2016April 5, 2024 by BPSUniversity

2 Over / 2 Back Series

Lateral Singles Series

Same in Drill Series (Line)

RR – Hip Pivot, back cut (Lat Resist)

Back Lateral Run (BLR) to BALR (same side) to BALR (inside turn)

Application

Posted on June 3, 2016August 17, 2021 by BPSUniversity

Back Lateral Run (BLR)

Back Angle Lateral Run (BALR)

BLR COD to Sprint (cut = 135 deg)

BLR COD to Sprint (cuts = 90 deg)

BALR COD to BALR

BLR COD to BLR

Back Lateral Run (BLR) to Back Cut (135deg, opp side) Raptor resist>

Technical Mechanics

Posted on June 3, 2016August 17, 2021 by BPSUniversity

Back Sprint – Band Resist

Tapioca

Back Angle Carioca Quick Step

SL Jump to Stabilize (180deg) Raptor Resist-Assist

CNS Activation (Basic Firing Patterns)

Posted on June 3, 2016August 4, 2017 by BPSUniversity

Technical Mechanics

Posted on June 3, 2016March 30, 2020 by BPSUniversity

Tapioca
https://vimeo.com/278835398

CNS Activation (Basic Firing Patterns)

Posted on June 3, 2016August 4, 2017 by BPSUniversity

Back Lunge (in place)

Back Lunge (in place) – Stabilize

Back Lunge (moving)

Back Lunge (moving) – Stabilize

Back Lunge (moving) – Continuous

Back Lunge (moving) – Continuous Low

Back Angle Lunge (in place)

Back Angle Lunge (in place) – Stabilize

Back Angle Lunge (moving)

Back Angle Lunge (moving) – Stabilize

Back Angle Lunge (moving) – Continuous

Back Angle Lunge (moving) – Continuous Low

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