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Youth Performance Training

Age-appropriate athletic development that builds speed, strength, coordination and confidence — the foundation every young athlete needs.

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Miami + Ft. Lauderdale
Experience
20+ Years
Pro Athletes
1,500+
Disciplines
Full Medical Team
01

PERFORMANCE PROGRAM LEVELS

GRADE SCHOOL / MIDDLE SCHOOL

Movement Training

  • 01

    Agility, Balance, Coordination

  • 02

    Emphasis on Support System Prep - Foot/Ankle mechanics

  • 03

    Vertical plyometrics are primary focus

  • 04

    Deceleration, landing and low-grade intensity with HIGH volume

  • 05

    Competitive stations, circuits of footwork, reactive agility, movement patterns in all directions, and deceleration

Weight Room

  • Loading patterns, for kids BEFORE and DURING puberty, need to be primarily bands, body weight and NO axal loading (no bars on back, no compression on spine, etc.)
  • Assigned Volume (sets, reps, tempo) will increase week to week within the Block, while Intensity (external load for each exercise) will maintain
  • These Volume changes are based on REVERSE PERIODIZATION
  • All light loading patterns (bands and body weight) are based on 3 primary factors: stage developmental growth cycle (MOST important), age and sport(s)
  • Younger kids that are in prepuberty or are in puberty, should NOT lift heavy external loads (heavy barbell, DB, machines, etc).
  • The primary resistance load of bands, body weight, LIGHT DB/KB/plates should be maintained from week to week
  • The progressive overload is increasing Volume from week to week; specifically increasing tempo (speed of repetition)

HIGH SCHOOL

Movement Training

  • Custom to level of training experience, athleticism, and sport
  • Vertical, Lateral, Horizontal
  • 36 levels of progression with emphasis on Horizontal - the most specific to maximize speed/power for ALL sports at this level
  • Linear, Lateral, Multidirectional (forward and backward)
  • Complex Technical drills (unloaded and low loaded) with full speed Application drills
  • Heavy emphasis on resisted and assisted movement patterns and sprints
  • 2-3 complexes DAILY applying the movement skills learned with exact sport movements

Weight Room

  • Exercise selection for each day maintained for 3 weeks
  • Assigned Volume (sets, reps, tempo) and Intensity (external load for each exercise) will change week to week within the Block
  • These changes are based on BPS ICE PYRAMID™ SYSTEM
  • After 3 weeks, new exercises will be assigned for each day of the week for a new 3-week block; with the loading patterns again following the Ice Pyramid System
  • Learn proper intention of muscle action while performing each assigned exercise
  • MODERATE volume (sets of 5-8 reps); MODERATE intensity
  • STANDARD tempo with isometric pauses to GAIN intention on concentric
  • HIGH volume (sets of 8-15 reps); LOW to MODERATE intensity
  • HIGH tempos (longer repetition speed and more time under tension per set)
  • Short rest periods to stimulate hypertrophy (muscle growth)
  • MAX week of EXTREME HIGH intensity (90%+) and LOW volume (sets of 1-4 reps)
  • EXPLOSIVE tempos with intention of heavy weights FAST; OR lighter weights with lots of variable load (i.e. bands) FAST
  • Sport-specific is most relevant at this week High contact sports and/or athletes needi
  • Speed/power sports will have have lots of variable load with bands and air resistance (soccer, tennis, volleyball, golf, gymnastics/cheerleading, baseball/softball)
  • Combat sports will focus power endurance and/or grip endurance (boxing, grappling, MMA, wrestling, martial arts)

COLLEGIATE

Movement Training

  • 01

    High levels of raising threshold of the support, suspension, and trunk/spine systems

  • 02

    Incorporated within the movement training with complexes

  • 03

    Horizontal centered around bounding and OVERSPEED; vertical on weight room complexes

  • 04

    All Multidirectional - unloaded (footwork/agility) and high loads (full-speed COD)

  • 05

    Linear - low impact (resisted series) and high impact (absolute speed, overspeed)

  • 06

    Sport-Specific AND Position-Specifics - based on needs analysis AND evaluation

Weight Room

  • 01

    Conjugate - Basic or Advanced

  • 02

    Split Routines - Strength/Power or Strength Endurance

  • 03

    Power Peak - Ascending/Descending or Traditional Undulating

02

THE BPS PROCESS

  • Muscle Activation Techniques ™ (MAT) Jumpstart Analysis Muscle function and range o
  • Identify asymmetries (deficiencies)
  • Neural connection to OPTIMAL muscle contraction
  • Functional Movement Screen ™ (FMS) Evaluating efficiency in Essential movement patt
  • Pinpoint areas of weakness/deficiency and areas of greatest training opportunity
  • Stability, balance, mobility, motor control
  • Specialty Evaluation Other forms of evaluation techniques that is unpublished data of
  • Postural analysis
  • Anthropometrics Standards, body composition, energy equations
  • Growth pattern evaluation
  • Girth measurements to assist to pinpoint skeletal structure, muscle mass, and growth potential
  • Periodization Chart Sport(s), Activities, Season(s) (pre-season, in-season, off-season
  • Important events (testing, showcase, tournaments, combines, etc.)
  • Logistics - availability of training and time commitment
  • Speed and Acceleration (10yd, 20yd, 40yd, 60yd)
  • Agility - Short Shuttle, L-Drill
  • General Power - vertical and horizontal
  • Upper Strength/Power
  • Reaction
  • Sport-Specifics
03

BPS METHODOLOGY

  • The excessive rate of growth lasts 6-18 months, and is typically around age 12-13 for women and age 13-14 for males.
  • HOWEVER, EVERYONE grows at different rates and at different times, which is why training can't be matched to "age" or "sport".
  • Those in growth stages BEFORE PHV or IN PHV will have drastically different programs compared to fully developed individuals.
  • BPS IDENTIFICATION process will classify each client into the appropriate program
  • BPS 5-STAR PROGRESS (PHV classifications, training experience level, athleticism level)
  • BASIC. Early, no/little experience, age 6-10
  • FUTURE. Pre-PHV (2-6 months), some experience, age 9-13
  • FUTURE-PLUS. During PHV, 1+ years experience, age 11-15
  • ELITE-ICE. Post-PHV (2-6 months), 2+ years experience, age 13-16
  • REVOLUTION. Fully developed, 3+ years experience, top-testing, college bound, age 15-21
  • Resistance load and progression Weight Room stage and progression of periodization mod
  • Plyometric program - 36 levels of vertical and horizontal; each client is assigned and progresses at an individual level
  • Movement/Speed SPORT AND POSITION SPECIFICS!
  • General setting the base
  • Level of each dependent on weight room, PHV, plyometrics
  • Scheduling through "BPS App" will show all available classes that are weight room based and non-weight room based; UNLIMITED access!
  • Each member will have individualized manual to monitor and progress ALL aspects; BPS staff assigned to each class to implement, coach, and assign records/progression
  • Coach:Client Ratio - MAX 1:8 (usually 1:5)
  • Resistance Training will NOT "stunt growth" FACT - INAPPROPRIATE resistance training w
  • FACT - APPROPRIATE resistance training pre/during PHV is extremely beneficial (in weight room and on the field)
  • FACT - body weight and band exercises ARE resistance, and should predominate weight room work for youth
  • FACT - "pushups and situps" can be some of the most INAPPROPRIATE exercises done for youth
  • Axial loading is NOT appropriate for all high school athletes/clients FACT - Most fres
  • FACT - Other exercises that put excessive force on the spine (certain overhead exercises, certain heavy pressing exercises, etc.) can be inappropriate
  • Importance of Sport-specific and/or Position-specific speed/movement training FACT - d
  • FACT - needs to be incorporated DAILY; but volume, type, and timing within session is all dependent on numerous factors and needs to be individualized
  • PERFORMANCE TESTING Every 3-months to monitor progress and continue custom theme
  • Report cards to display improvements
  • BIOMECHANICAL Every time there is a change in developmental growth stage
  • Every time there is a progression up the BPS 5-Star Levels
  • Encompassed within BPS CAMPS ™ methodology
  • Program sheets in each member's manual New weight room sheet every week of the 3-week
  • Detailed notes on the movement/speed and plyometric progression charts
  • Custom planning for upcoming events (season, tournament, showcase, etc.)
  • TAKE YOUR PROGRESS ONLINE!! BPS "Training App" available for ALL clients with custom t
  • Long term performance tracking can give detailed analysis of progression over time
  • Football
  • Linemen - Combat, hands, grip, punch, pass rush, strength/power endurance
  • Offensive Skill - routes, breaks, open field motion, hands
  • Defensive Skill - position, fwd/back multi
  • Baseball/Softball
  • Fielding - INF, OF - lateral, back multi; C - balance, stability, mobility
  • Base-running, Base-stealing
  • BPS 5-Star Baseball Throwing Program (pitchers and non-pitchers)
  • Basketball
  • Offense - fwd multi, lateral, quick feet, arc motions, deceleration/breaks
  • Defense - lateral, shuffle, back multi
  • VERTICAL power emphasis
  • Hockey
  • Dryland skating specifics and power skating, lateral, back multi, arcs
  • Goalies - balance, stability, coordination, hands, deceleration, lateral
  • Volleyball
  • VERTICAL power emphasis; BPS 5-star Overhead program
  • Agility, deceleration, footwork, stability and balance
  • Tennis
  • Lateral power emphasis; BPS 5-star Overhead program
  • Fwd multi, back multi, lateral, deep bend and rotation
  • Soccer
  • Acceleration/Deceleration zones, agility, full plyo emphasis
  • Vertical, horizontal, lateral power; back multi, fwd multi
  • Lacrosse
  • Acceleration/Deceleration zones; BPS 5-star Power program
  • General agility, fwd multi, back multi, power endurance
  • Combat - Wrestling, Boxing, MMA, Grappling, Jiu Jitsu, etc.
  • BPS 5-Star striking program, power endurance, strength endurance, grip
  • Golf
  • BPS 5-Star Rotational Power program; balance, stability, mobility
  • Swimming
  • BPS 5-Star Dryland Power program; power endurance
  • Specialty
  • Custom program for needs of any competitive sport; BPS has implemented successful programs at the professional/amateur levels for ALL Track & Field, Rugby, Racquetball, Paddle Boarding, Rowing, Sailing, Netball, among others
  • BPS CAMPS ™ - Progressive levels of prep/warmup for Support System (toe/foot/ankle/knee), Suspension System (hips/trunk), Trunk/Spine
  • Movement/Speed Aspect - linear, lateral, forward multidirectional, backward multidirectional
  • Plyometric emphasis (AAP - Anaerobic Alactic Power) Lower - lateral, vertical, horizon
  • Upper/Trunk - rotation, split rotation, general, specificity of scapular/shoulder/elbow (dominant energy system in specialty sports such as baseball pitching, golf, tennis, volleyball)
  • ESD (Energy System Development) - metabolic conditioning that is based on needs analysis per sport. Metabolic Zones specific to most sports consist of: ALC - Anaerobic Lactic Capacity (dominant energy system in basketball, soccer, rugby, wrestling, MMA)
  • ALP - Anaerobic Lactic Power (dominant energy system in tennis, football lineman, hockey, boxing, lacrosse)
  • AAC - Anaerobic Alactic Capacity (dominant energy system in volleyball, baseball/softball, swimming, football skill)
  • Resisted training - various points on the Strength Endurance / Power Endurance Continuum timeline Lower - sprint and movement specific
  • Upper/trunk - throwing, overhead, combat, and swinging specific
  • Technical versus Application; INDIVIDUALIZED PER PERSON, and depends on movement efficiency and sport/position and stage in off-season Technical are mechanic-based drills that will raise the threshold of force across all relevant joints to INCREASE speed, movement, agility, sport-specific
  • Application are full speed motions and changing direction off motions; Technical will set the base and Application will maximize athleticism
  • Younger kids that are in prepuberty or are in puberty, should NOT lift heavy external loads (heavy barbell, DB, machines, etc).
  • The primary resistance load of bands, body weight, LIGHT DB/KB/plates should be maintained from week to week
  • The progressive overload is increasing Volume from week to week; specifically increasing tempo (speed of repetition)
  • EVERY motion-based exercise (upper press or pull; lower squat or posterior chain) is complexed with a long, motionless isometric contraction - young kids need these "isometric holds" to enhance POSTURE
  • Exercise selection for each day maintained for 3 weeks
  • Assigned Volume (sets, reps, tempo) and Intensity (external load for each exercise) will change week to week within the Block
  • These changes are based on BPS ICE PYRAMID ™ SYSTEM
  • After 3 weeks, new exercises will be assigned for each day of the week for a new 3-week block; with the loading patterns again following the Ice Pyramid System
  • Undulating, unplanned periodization in advanced models
  • Conjugate method setup on an upper/lower split; one day of speed/dynamic (with lots of variable loading with bands/chains) and one day or moderate to max effort
  • Advanced phases to peak power are Strength Power Splits (Complex supersets between Strength and Power-based exercises) and Ascending/Descending phases (4-set complexes of building from unloaded power to loaded power to strength)
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