Building The Brakes 2.0
Matthew Ibrahim
Field Sports, Power Sports , Multi-sport, Youth Sports, BasketballHow would you feel if I told you that you’re leaving gains on the table in your training program?
If your goal is to build elite deceleration and athleticism in just 6 weeks, then this program is for you!
The best athletes in the world possess the ability to stop on a dime, change direction and express power at lightning-speed - and - so can you.
Building The Brakes 2.0 is a 6-week training program where you’ll get after it 3 days each week.
It’s time to lock in, focus and get results. Are you ready?
A1
Heels-Up 1-Leg Bridge Iso w/ Knee Drive Iso
2 x 8
A2
Foam Roller Long Bridge Iso w/ Sprinter Iso
2 x 8
A3
Floor Knees Bent Copenhagen Plank
2 x 8
A4
Heels-Up Wall Sit
2 x 8
A5
Heels-Up Split Squat Iso
2 x 8
B1
Alternating Spiderman to Walking Inchworm
2 x 3
B2
Yoga Pike w/ Alternating Toe Tap
2 x 3
B3
Squat Rack Kang Squat
2 x 3
B4
Forward Extensive Pogo Jump
2 x 8
B5
Lateral Extensive Pogo Jump
2 x 8
C1
DB Rhythmic Drop Into Reverse Lunge w/ Stick
3 x 3
C2
Band Standing Power Punch w/ Stick
3 x 4
D1
DB Reactive Squat Jump
3 x 3
D2
MB Half Kneel Follow-Through Slam
3 x 3
E1
Barbell Power Step-Up
3 x 6
E2
Ab Wheel Tall Kneel Roll-Out
3 x 10
F1
DB Chest Supported Row w/ 3s Eccentric
3 x 10
F2
DB Hand Supported Ipsilateral 1-Leg RDL w/ 3s Eccentric
3 x 8
G1
DB Seated Heel Raise (2 DB’s)
1 x 10
G2
RFE Half Kneel Hip Flexor Stretch w/ 1-Arm Overhead Reach
1 x 20
G3
Alternating Yoga Plex
1 x 3
G4
Band Cat-Cow
1 x 8
A1
Heels-Up 1-Leg Bridge Iso w/ Knee Drive Iso
2 x 8
A2
Foam Roller Long Bridge Iso w/ Sprinter Iso
2 x 8
A3
Floor Knees Bent Copenhagen Plank
2 x 8
A4
Heels-Up Wall Sit
2 x 8
A5
Heels-Up Split Squat Iso
2 x 8
B1
Alternating Spiderman to Walking Inchworm
2 x 3
B2
Yoga Pike w/ Alternating Toe Tap
2 x 3
B3
Squat Rack Kang Squat
2 x 3
B4
Forward Extensive Pogo Jump
2 x 8
B5
Lateral Extensive Pogo Jump
2 x 8
C1
Depth Drop to 1-Leg Stick
3 x 3
C2
MB Half Kneel Chop & Stop
3 x 5
D1
Half Kneel Reactive Skater Hop w/ Stick
3 x 3
D2
Band Assisted Continuous Plyo Push-Up
3 x 5
E1
Landmine Zercher Leaning Curtsy Lunge w/ Knee Drive
3 x 6
E2
Band Tall Kneel Sword Chop
3 x 10
F1
Barbell Bench Press w/ 3s Eccentric
3 x 8
F2
DB Goblet Slant Board Squat w/ 3s Eccentric
3 x 10
G1
DB Seated Heel Raise (2 DB’s)
1 x 10
G2
RFE Half Kneel Hip Flexor Stretch w/ 1-Arm Overhead Reach
1 x 20
G3
Alternating Yoga Plex
1 x 3
G4
Band Cat-Cow
1 x 8
A1
Heels-Up 1-Leg Bridge Iso w/ Knee Drive Iso
2 x 8
A2
Foam Roller Long Bridge Iso w/ Sprinter Iso
2 x 8
A3
Floor Knees Bent Copenhagen Plank
2 x 8
A4
Heels-Up Wall Sit
2 x 8
A5
Heels-Up Split Squat Iso
2 x 8
B1
Alternating Spiderman to Walking Inchworm
2 x 3
B2
Yoga Pike w/ Alternating Toe Tap
2 x 3
B3
Squat Rack Kang Squat
2 x 3
B4
Forward Extensive Pogo Jump
2 x 8
B5
Lateral Extensive Pogo Jump
2 x 8
C1
Band Lateral Close-Out w/ Release to Skater Hop & Stick
3 x 3
C2
Band Standing Rotational 1-Arm Power Punch w/ Windup
3 x 3
D1
Band Resisted Broad Jump
3 x 3
D2
Landmine Standing 1-Arm Split Jerk
3 x 3
E1
Trap Bar Kickstand Deadlift
3 x 5
E2
Band Side Plank w/ Ipsilateral Crunch
3 x 8
F1
Pull-Up w/ 3s Eccentric
3 x 8
F2
DB Goblet Elevated Lateral Squat w/ 3s Eccentric
3 x 8
G1
DB Seated Heel Raise (2 DB’s)
1 x 10
G2
RFE Half Kneel Hip Flexor Stretch w/ 1-Arm Overhead Reach
1 x 20
G3
Alternating Yoga Plex
1 x 3
G4
Band Cat-Cow
1 x 8
Matthew Ibrahim
As a Strength & Conditioning Coach, College Professor of Exercise Science and Ph.D. student in Human and Sport Performance, Matthew Ibrahim has a demonstrated history of working in the athletic performance setting since 2007. His work has been featured in the NSCA, Perform Better, Sports Academy, EXOS inside Google Headquarters, Stanford University and Duke University.
Lock in and dedicate yourself to this training program for the next 6 weeks to build elite deceleration and athleticism!
Get Building The Brakes 2.0
Gareth Sapstead
Coach | The Fitness Maverick
Verified Athlete"In BTB 2.0, Matthew Ibrahim provides a fully comprehensive system of training to build and bulletproof your body for anything you want to throw at it. I’d highly recommend it to all my athletes."
Meghan Callaway
Coach | Meghan Callaway Fitness
Verified Athlete"If you are looking for a comprehensive training program to use, I recommend checking out BTB 2.0. Matthew is a fantastic coach, and I have no doubt that any product he releases will be a great resource for athletes of all levels."
Tommaso Mazzia
Coach | Fitfam Sport & Conditioning
Verified Athlete"BTB 2.0 is a fantastic resource if you want to play and perform at the next level. This program is easy to follow and Matt does a great job explaining every exercise. I already knew Matt’s program was going to be great and it’s delivering exactly what I was expecting."
