Good Evening to All,
Our BPSU Workshops for the year of 2017 registration are available now! If you are interested or need more information, please contact our BPSU director at [email protected] Happy training!
2017 Workshops Registration Available
Implement The Basics
Trunk / Spine Isometrics. Seated
Standing, Split Stance, Half Kneeling (supported or unsupported), Half Kneeling Alignment. can go all 4 directions on the trunk. Or Single Arm (SA) – (Fwd or Bck)
Shown here SA Seated (primary focus spinal rotators isometrically.
The trunk rotation strength has numerous ESSENTIAL aspects. Shown here; w MLB for rotary patterns. Any other sport w heavy rotatory motions (softball, boxing/combat, tennis, golf, etc). General fitness / wellness for right / left symmetry for proper joint health and optimal muscle function
But take it a step further with regards to SPRINTING (or jogging or running). It’s obvious that on multidirectional motion, pelvic approximation leading into spinal rotation is important. But what about straight line linear sprinting.
Nutrient Timing for Elite/Professional Athletes
Pete Disusses Customizing A Detailed Nutrient Timing System & Exchange – Based Custom Meal Plan With Groups Of Elite And Professional Athletes
Band Jammer
Rotational Power – Variable Load
The Rotational Band Jammer, low position, back foot rotate. This version focuses on hip internal rotation power initiating the trunk rotation power. The heavy band resistance allows to accelerate through the end range of motion.
Q&A with World-Class Performance Coach Pete Bommarito
Do you ever wonder about what nutrition and training routines elite athletes use to stay in top form year after year? Wonder no more. World-class performance coach Pete Bommarito is here to share his favorite healthy aging, fitness, and other wellness tips for athletes – and anyone – who wants to optimize their health.
As the owner and president of Bommarito Performance Systems (BPS), Pete and his staff train hundreds of professional athletes and thousands of youth / high school / collegiate athletes, along with his general fitness clients each year. In addition, Pete also founded Bommarito Performance Systems University (BPSU), an educational platform for sport coaches, performance specialists, trainers, athletes, and fitness enthusiasts at all levels.
We chatted with Pete to get valuable insights on his training philosophy and approaches to better health at every stage of the game.
NSCA CONFERENCE 2021 PT.1 & 2
Pete Bommarito NSCA Conference – Part 1
Pete Bommarito NSCA Conference – Part 2
Row variation – The Variable Load
The Variable Load Effect. Most of our Posterior Chain Exercises are done with a Variable Load component. Whether we are implementing a cable exercise, a Prone Row, a Landmine Row, a Jammer Row, a Seated Row, and/or a High Row, we have success with setups that account for band attachments. Occasionally we will add in chains (example a Prone Bar Row) – but Bands are typically our preference. This accommodating resistance factor is essential to complete Posterior Chain development.
Note in the first exercise, the Prone Row has a double band attachment on the lever. This will increase the load throughout the concentric part of the row (the lever gets heavier as the lever moves closer to the chest).
NFL Combine Preparation – NSCA Presentation
NFL Combine Movement
NFL Combine Movement
Webinar – U.S Fitness Custom Workshop March 19, 2020 : Part 1 & 2
Pete Bommarito U.S Fitness Presentation March 19, 2020 – Part 1
Pete Bommarito U.S Fitness Presentation March 19, 2020 – Part 2
WEBINAR – U.S FITNESS CUSTOM WORKSHOP MAY 11, 2021: PART 1 & 2
Pete Bommarito Presentation Part 1
Pete Bommarito Presentation Part 2
KiRo Core Webinar
One of KiRo Core's creators, Kika Mela, goes over the uses and function of the KiRo Core harness.
Hip Internal / External Rotation
Supine Hip Flex w/ Internal Rotation iso
Half Kneeling Hip Internal Rotation
Reverse Clamshell
Double Ladder – Icky Shuffle
Double Ladder – Icky Suffle (Down, Back – Pause)
Double Ladder – Crossover Step
Double Ladder – Crossover Step (Down – Pause)
Tuff Tread – Warm up (40 Deg Incline)
Tuff Tread – Accel Bounds (40 Deg Incline)
Tuff Tread – A-Skips (40 Deg Incline)
Tuff Tread – A-Skips (20 Deg Incline)
Tuff Tread – A-Skips (0 Deg Incline)
Active Stretching
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
ABSOLUTE SPEED (AS) WALL DRILLS; Backside Mechanics and Full Claw
Resisted Sprints – Strength/Power Continuum
Since there is so much activity in this group (and on the Members Only Website discussion board!) with the concepts of Resisted Sprints, we figured it might be appropriate to share clips of this live session.
Note that the “Strength/Power Endurance Continuum” focuses on resisted work that is less specific (Strength, on the left side of the Continuum) and more specific (to the right).
This sequence shown here is one of the THE MOST SPECIFIC, and is placed on the far right side of the Continuum within the Periodization cycle of sprint capacity work. WHY?? The Vertimax Raptor provides very LIGHT resistance – so the body lean, foot strike (with respect to the center of mass), AND the overall ground contact time is very similar to a free sprint (no resistance).
Hip Abduction Sequence to Multidirectional Speed and Trunk Integration
Hip Abduction is one of the most important functions of the LINK between lower body function and Integrated Trunk/Spine systems. Maximizing the threshold of lower body functions is ESPECIALLY important with regards to all Movement, Agility, Speed, and Specificity of training. The threshold needs to be maximized by super-setting (complexing) TECHNICAL and/or PLYOMETRIC drills that directly relate to the MUSCLE FUNCTION of the required motion. Since every change of direction (COD) involves certain levels of hip abduction function (eccentric loading AND concentric action), it is imperative that this action is implemented into all Movement protocols. In addition – hip abduction is directly related to Trunk/Spine high level function – especially isometric threshold of trunk lateral flexors and trunk rotators. Both of which are crucial for optimal Movement training.