BPJ Athletic Blueprint
Sam Gingras
Basketball, Plyometrics, SpeedBPJ Athletic Blueprint
I used to be slow, heavy footed, and had a nonexistent vertical. I was finishing last in sprints, getting blown by on defense, and constantly dealing with injuries. Nobody saw me as even semi athletic.
I kept searching for answers, asking coaches, watching videos, and trying every program I could find hoping something would finally work. But nothing ever really clicked until I built this system.
Now I’m known for being one of the most athletic players in almost any gym I step in.
One of the biggest things I learned through that transformation is that skill can only take an athlete so far if their body can’t keep up. There are tons of highly skilled athletes whose speed, strength, explosiveness, mobility, or durability are still holding them back. Once I developed those qualities and started bulletproofing my body, my entire game opened up.
That’s what the BPJ Athletic Blueprint is built to do.
This is my complete 8-week offseason athleticism program, designed to help you run faster, jump higher, get stronger, improve mobility, and build a bulletproof body that can handle the demands of your sport.
You’ll complete 1-2 full plyometric sessions and two athletic strength sessions each week, combining explosive training, full body strength, lower leg development, mobility, and bulletproofing work.
Everything is completely laid out for you with exercises, sets, reps, progressions, personal form videos, and coaching points, so you know exactly what to do every time you train.
What can you build over 8 weeks?
• Improved Speed and Acceleration
• Improved Vertical Jump
• More Athletic/Reactive Strength
• Full body Strength + Power
• Athletic Upper Body Muscle
• Improved Mobility
• Stronger knees, ankles, feet, and tendons
• Increased lateral quickness
• Full Body Bulletproofing
The BPJ Athletic Blueprint combines the same training principles I used to go from a 25-inch vertical to over 40 inches, and from averaging 4 points per game my senior year of high school to starting in college as a freshman.
This is the program I wish I had when I was trying to become the athlete I knew I could be.
Warm Up
A
Strength Warm Up
Sled/Backward Treadmill: 1-2 sets of 2-5 minutes Sled: -Sweep Strap -Chest In -Long Explosive Strides -Push Through Toes/Ball Of Foot -Knee Over Toe On Each Step Backward Backward Treadmill: -Knee Over Toe On Each Step -Push Through Toes/Ball Of Foot Try to get a 10/10 Pain Free Burn on each set🔥
B
Reverse Step Ups
3 x 15
C
Deep Squats
5 x 5
D1
Nordics
3 x 5
D2
Hip Flexor Raises
3 x 20
E1
Couch Stretch
2 x 60
E2
Incline Pigeon
2 x 60
E3
Weighted Butterfly
2 x 15
Sam Gingras
Went From a 25 to 40+ Inch Vertical Jump. Here to help you improve your athletic abilities while simultaneously bulletproofing your body against injuries
This is the program to get you to the elite-level athlete that will help you jump higher than the competition, bring unmatched speed to the court and unleash your potential. Are you ready to make the jump!?
Get BPJ Athletic Blueprint
Alton Cunningham
Former Professional MMA Fighter
Verified Athlete"After all the injuries and surgeries from my MMA career, my body was wrecked. I came to Sam in pain, struggling with shoulder and lower body issues that made even teaching boxing classes hard. After working with him, I’m finally pain free. I’m moving better and able to keep doing what I love."
Anthony Moody
Professional Basketball Player
Verified Athlete"I came to Sam toward the end of my career looking to get my Achilles and ankle right, and just move better so I could keep hooping at a high level into my 40s. That’s exactly what happened. Got stronger, more mobile, pain free, and I’m still out here competing like I’m in my prime."
Chase Nitz
High School Basketball Player
Verified Athlete"At the time of writing this, it’s only been about 4 weeks and my vertical has already gone up at least 4 inches. I went from barely grazing rim to punching dunks. I HEAVILY recommend working with Sam and this program if you want to get stronger, faster, bouncier, and just better physically overall."
Jackson Rindt
High School Basketball Player
Verified Athlete"After just 4 weeks with Sam, I’ve seen major improvements in my vertical, speed, strength, and mobility. My game has leveled up and I feel way better physically. This program is perfect for any athlete looking to take their performance to the next level."
