Youth Performance Program:
​Movement TrainingPreparation – BPS CAMPS (TM) (CNS Activation and Muscle/Joint Prep Systems)
  • Custom to level of training experience, athleticism, and sport
Plyometric
  • Vertical, Lateral, Horizontal
  • 36 levels of progression with emphasis on Horizontal – the most specific to maximize speed/power for ALL sports at this level
Movement Emphasis
  • 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
Sport Specificity
  • 2-3 complexes DAILY applying the movement skills learned with exact sport movements

Weight Room3-Week Block Microcycles
  • 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(TM)
    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
ICE Pyramid System (Intention-Cellular-Extreme Neural)
  I – Intention (Week 1)
  • 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
  C – Cellular (Week 2)
  • 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)
  E – EXTREME NEURAL (Week 3)
  • 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 needing to gain muscle mass will have heavy load (i.e. football, some lacrosse/baseball/hockey/basketball)
    • 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)
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Schedule:
    •    Tuesday: 5:00pm - 7:00pm
    •    Wednesday: 5:00pm - 7:00pm
    •    Friday: 5:00pm - 7:00pm