TRAIN LIKE A BSP ATHLETE

Burrell Sports Performance

Speed, Mobility, Functional Training, Strength & Conditioning

Coach

Troy Burrell

Our BSP Online Training Program is designed to help you build speed, strength, agility, and resilience—no gym required. As a Sports Performance Trainer with years of experience developing athletes at every level, I’ve taken the same structure and progression I use in my in-person sessions and made it accessible from anywhere. Whether you’ve moved away, followed us online, or just can’t make it to in-person sessions, this program keeps you connected and training just like the athletes at BSP—no matter where you are.

Each week includes dedicated days for acceleration, agility, top-end speed, mobility, and strength to ensure you’re developing as a complete athlete. With detailed warm-ups, strength circuits, and adaptable routines, you’ll be training with precision and purpose—right alongside us.

As part of the BSP Online Training Program, each quarter we will drop fresh new content that aligns with our season changes at the gym. We work off a quarterly system and test every 3 months to measure results. You’ll also get access to a private chat community where you can ask questions, connect with other athletes, and reach out to me directly for support and coaching tips.

$32 / mo

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Comprehensive, Athlete-Focused Design

Most online training programs are too general, lacking the structure and intention needed for true athletic development. Our program is purpose-built for athletes, combining strength, sprint mechanics, agility, power, and recovery into one cohesive, performance-driven system.

Structured Like an In-Person Program

With detailed daily blocks (warm-up, mobility, prep, strength, power, core, etc.) and multi-week progressions, this mirrors what our in-person athletes get in a live training facility—minus the cost or travel time.

Minimal Equipment, Maximum Output

While many programs require full gyms, our program is effective using basic gear and bodyweight. Athletes can perform the program at home, on the field, or in any open space.

Leaders in Athlete Development

At BSP, we don’t just program workouts—we coach athletes every single day. From youth to pro, we’re hands-on, adjusting, refining, and evolving our approach based on what actually works. This program is built from that front-line experience, so you can trust you’re getting what’s proven, not what’s trendy.

Features

Access to Coach Troy

Ask questions, get support from other athletes, and connect directly with ME for guidance throughout the program.

Programming 4 days per week

Weekly strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.

Instructional Video Guidance

Follow precise video tutorials to reinforce proper technique and keep your focus on improving your speed, agility, and overall athleticism.

Leader in Sports Performance

Developed from years of experience both on and off the field, I know the importance of propelling athletes to the next level while reducing injury.

Delivered through TrainHeroic

Build on-field performance and leave the guesswork behind. Use the app that is seamless, sleek, and goes everywhere you go.

Equipment

Required

Resistance loop bands (light/medium/heavy) // Mini bands // Foam roller // Medicine ball or slam ball (5–15 lbs) // Access to a treadmill or space to sprint (10–20 yards) // Bench or step // Cones (4–6) // Balance Pad

Recommended

Kettlebell or dumbbell (10–25 lbs) // Slides for hamstring curls // Plyo box (12–24”) // Trueform or curved treadmill (if available) // Bosu ball // Sled (if available)

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 12 Day 1

Prep

BSP Warm-Up Series

Dynamic Movement Prep (20-Yard Lanes) Movement list found HERE: https://trainheroic.co/bspwarmupseries

Prep

Leg Swing Series

Perform 1x12 reps for each variation: Movement list found HERE: https://trainheroic.co/bsplegswingseries

Hip Prep

SL Balance with Abduction 2x12 each 45 hip flexion 2x12 each Dead Bug Heel Taps 2x12 each Banded 1 2 Switch (Large Loop) 2x12 each

Elevated S.L Hip Bridge

2 x 12

Exercise Ball Knee Tucks

2 x 10

Floating lunges

2 x 12

Standing Side to Side Med Ball Slams

2 x 12

SL Hurdle Into Box Jump

2 x 3

Quad Shoulder Taps

2 x 12

SL Broad Jump

2 x 10

Staggered Stance Broad Jump

2 x 8

Wall Drill Series

2 x 15

Start Variations

5 x 1

Resisted Sprinting

4 x 10

Unresisted Sprinting

4 x 10

Treadmill sprints

2 x 15

Alternating Toe Touch with Med Ball

2 x 10

Recovery

Static Stretching

Complete each of the following mobility drills x 15 sec each: Movement list found HERE: https://trainheroic.co/bspstaticstretchseries

Monday

Week 12 Day 2

Prep

BSP Warm-Up Series

Dynamic Movement Prep (20-Yard Lanes) Movement list found HERE: https://trainheroic.co/bspwarmupseries

Prep

Leg Swing Series

Perform 1x12 reps for each variation: Movement list found HERE: https://trainheroic.co/bsplegswingseries

Hip Prep

4-way hip 1x Banded Lateral single step 2x12 each Banded Hops 2x12 Forward monster 2x12 each SL Balance with Abduction 2x12 each

Single Leg Sliding Hamstring Curls

2 x 12

SL RDL on foam mat with Weight

2 x 12

Elevated Curtsey Toe Tap

2 x 12

Tabletop

2 x 20

2 Cone Lateral Hop Series

1 x 1

Quick Feet Ladder Series With Acceleration

1 x 1

60 Yard Shuttle Run

2 x 1

Treadmill sprints

3 x 10

V-Up Boat Pose

2 x 12

Recovery

Static Stretching

Complete each of the following mobility drills x 15 sec each: Movement list found HERE: https://trainheroic.co/bspstaticstretchseries

Tuesday

Rest

Wednesday

Week 12 Day 4

Prep

BSP Warm-Up Series

Dynamic Movement Prep (20-Yard Lanes) Movement list found HERE: https://trainheroic.co/bspwarmupseries

Prep

Leg Swing Series

Perform 1x12 reps for each variation: Movement list found HERE: https://trainheroic.co/bsplegswingseries

Banded Hip Prep

Banded Lateral stepping 2x12 each SL Balance with Abduction 2x12 each Drop squats 2x12 Seated hip flexion 2x12 each

Elevated S.L Hip Bridge

2 x 12

Elevated Split Squat Calf Raises

2 x 12

Banded Knee Drive on Weight

2 x 12

Quad Shoulder Taps

2 x 12

Elevated SL Hop Series (on weight)

1 x 1

Elevated Rapid Response on Weight Series

1 x 1

Side Plank

2 x 30

High Hurdle Series

1 x 1

Depth drop into box jump

2 x 6

Russian Twists

2 x 15

Flying 10 Yard Sprints

6 x 1

Treadmill sprints

20, 10, 10, 10

Advanced Bird Dog with Weight

2 x 8

Recovery

Static Stretching

Complete each of the following mobility drills x 15 sec each: Movement list found HERE: https://trainheroic.co/bspstaticstretchseries

Thursday

Rest

Friday

Optional: Week 12 Day 6

Prep

BSP Warm-Up Series

Dynamic Movement Prep (20-Yard Lanes) Movement list found HERE: https://trainheroic.co/bspwarmupseries

Prep

Leg Swing Series

Perform 1x12 reps for each variation: Movement list found HERE: https://trainheroic.co/bsplegswingseries

Mobility

Psoas stretch 2x12 each Adductor stretch 2x12 each Hamstring 2x12 each 90-90 hip lift 2x12 each

Hip Prep

Banded Lateral stepping 2x12 each Backwards monster 2x12 each Forwards monster 2x12 each SL Balance with Abduction 2x12 each Banded Hops 2x12 Drop squats 2x12 Banded Hip bridge knee drive 2x12 each Dead Bug Heel Taps 2x12 each

Elevated Split Squat Calf Raises

2 x 12

Tabletop

2 x 20

SL KB Drop

2 x 12

KB Pull Through

2 x 12

Mini Cone SL Hop Series

1 x 1

Bosu Ball Med Ball Slams

2 x 12

Power Knee Drive On Bench

2 x 12

Reactive Box Jumps

2 x 15

Push Up Hold Knee Tuck

2 x 10

Treadmill sprints

3 x 10

Supine Adductor Squeeze with Knee Tuck

2 x 12

Recovery

Static Stretching

Complete each of the following mobility drills x 15 sec each: Movement list found HERE: https://trainheroic.co/bspstaticstretchseries

Saturday

Rest

Coach

More from Burrell Sports Performance

Troy Burrell

Troy Burrell is the founder of Burrell Sports Performance, a former college and NFL wide receiver, and a graduate in exercise science. He combines his experience as a high-level athlete with evidence-based methods to help athletes reach their full potential. With over a decade of training experience, he's known for building athleticism, sharpening performance, and reducing injury risk.

GO BEYOND!

Our mission is to help every athlete maximize their potential. This is a system built to meet you where you’re at and push you toward what you’re capable of.

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FAQs

What makes BSP’s online training different from other programs?

BSP’s system is designed to mirror our in-person programs, so you’re not just following a generic plan—you’re training like our in-person athletes. The workouts are intentional, progressive, and built with purpose. Plus, with direct access to me through the app, you’re never training alone.

Is this program good for beginners or only advanced athletes?

This program is ideal for intermediate athletes ages 13 and up with some training experience. It’s challenging but doable—perfect for those ready to level up. Beginners may find it tough, but modifications are possible.

How many days a week is the training, and how long is each session?

Training are set at 3 days a week (Mon, Tue, Thu) with an optional mobility + strength day on Saturday. Each session lasts 45–60 minutes. You have flexibility to shift days—as long as you complete all sessions within the set week.

What results can I expect if I follow the program consistently?

If you follow the program consistently, you can expect improved strength, speed, agility, and overall athleticism. You'll move better, feel more confident, and build habits that translate to better performance—on the field, court or track.

Can I do this training at home or do I need access to a gym?

You can do this training at home or at a gym. Most workouts require minimal equipment like dumbbells, bands, and space to move. We built the program to be flexible so you can train wherever you are, without sacrificing results.

Do I get access to Coach Troy for questions or form feedback?

Yes! You’ll have access to me through the messaging feature on the TrainHeroic app. You’ll also be part of a community of online athletes training alongside you—with a group chat where you can ask questions and stay connected.

How do I access the program once I purchase it?

Once you purchase the program, you’ll receive an email with instructions to download the TrainHeroic app and create your account. From there, your training will be loaded into the app and ready for you to start.

What if I miss a day or fall behind—can I catch up?

Yes! If you miss a day or fall behind, you can adjust your schedule in the TrainHeroic app. Try to aim to finish workouts within the week at least, but if you miss a few, don’t stress—jump back in where the group is and keep moving forward.

The Proof

Sofia Ghanbari

College Field Hockey

Verified Athlete

"Burrell Sports has helped me tremendously. Each training session has a perfect mix of strength work and conditioning. I've been able to manage my injuries and improve my speed. Not only are the drills amazing and unique, Troy creates a fun environment where I feel excited to go work out every week!"

Jacob Lynnet

College Soccer

Verified Athlete

"Coach Troy gets the best out of his athletes. He designs the workouts to be fun while ensuring that you have proper form. Burrell Sports Performance is the best speed and agility training in the country! The individual workouts can be tailored to any athlete, regardless of sport or age."

Daniel Welton

High School Football

Verified Athlete

"I started going to BSP last summer, and within a few months, I noticed a real difference. I went from having average speed to being one of the fastest on my team. After just a few sessions, I also saw a noticeable increase in my vertical—going from barely grabbing the rim to being able to dunk."

Lizzie Kitchen

College Volleyball

Verified Athlete

"BSP is the best training out there! Troy works to increase all aspects of your athletic performance. I’ve been training with him since 8th grade and I am now a sophomore in college playing D1 volleyball. Troy got me to be a better athlete all around and I couldn’t recommend him more!"

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