Deceleration & Landing: Building the Brakes
Matthew Ibrahim
Field Sports, Power Sports , Youth Sports, Multi-sport, Football , Baseball , Basketball, Hockey, Soccer, Volleyball, PlyometricsDeceleration & Landing: Building the Brakes gives you the keys to develop the skills to stop on a dime and enhance your overall athleticism.
You'll get access to the same exercises, skills, and drills that I've used to coach some of the best athletes in the world. But, this program isn't just for athletes playing sports; it's for everyone.
The truth is that all humans are athletes. Every single person can develop athletic skills and qualities to improve their performance. That's what this program is all about.
Let's lock in and focus on 3 major aspects of athletic performance in this program:
- Learn how to slow down and pump the brakes (deceleration)
- Build qualities that help you land and absorb contact (force absorption)
- Develop full-body strength and durability for long-term health
Take the next 6 weeks, training 4 days each week, to put this program to the test. You can expect to make progress every single day, within each workout, and on a weekly basis.
Athletic development starts by learning how to pump the brakes with body control. Although speed kills, just remember that being fast is worthless without a durable, long-lasting set of brakes.
A1
1-Leg Bridge Iso w/ Manual Hip Flexor Iso
3 x 8
A2
Knees Bent Star Plank
3 x 10
B1
Bridge Iso w/ Caterpillar Walkout
3 x 3
B2
Wall 1-Leg Heel Raise Iso
3 x 8
C1
Drop Squat to Stick
3 x 4
C2
Drop Skater Squat to Stick
3 x 3
D1
Drop Tall Plank to Stick
3 x 3
D2
Linear Line Extensive Pogo Jump
3 x 10
E1
Mid Push-Up Iso
3 x 8
E2
Heels-Up Wall Sit
3 x 20
A1
Sidelying Bottom Leg Lift w/ 5s Iso
3 x 4
A2
Tall Plank w/ Alternating Shoulder Tap
3 x 6
B1
Hands Supported Kneeler
3 x 5
B2
Heels-Up 1-Leg Bridge Iso w/ Knee Drive Iso
3 x 5
C1
Drop Lateral Squat to Stick
3 x 3
C2
Skater Hop w/ Stick
3 x 4
D1
Low Split Stance Chop & Stop
3 x 5
D2
Forward/Reverse Extensive 1-Leg Pogo Hop
3 x 6
E1
RFE Split Squat w/ 5s Ecc
3 x 5
E2
Plank Body Saw w/ 3s Ecc
3 x 8
A1
Long Bridge Iso w/ Sprinter
3 x 5
A2
Side Plank w/ Ipsilateral Crunch
3 x 5
B1
1-Leg RDL w/ Knee Drive & 3s Ecc
3 x 5
B2
Wall Elevated 1-Leg Heel Raise w/ 3s Ecc
3 x 5
C1
Drop Reverse Lunge to Stick
3 x 3
C2
Forward Alternating Close-Out
3 x 3
D1
Plyo Push-Up w/ Stick
3 x 3
D2
Lateral Line Extensive Pogo Jump
3 x 10
E1
Low Push-Up Iso
3 x 8
E2
Heels-Up Split Squat Iso
3 x 20
A1
Copenhagen Plank w/ Knee Drive Iso
3 x 8
A2
1-Leg Lower w/ 2-Thumb Tap
3 x 5
B1
Tall Kneel Fallback
3 x 4
B2
Wall Knees Bent Elevated 1-Leg Heel Raise w/ 3s Ecc
3 x 5
C1
Drop Lateral Lunge to Stick
3 x 3
C2
Reverse Alternating Close-Out
3 x 3
D1
Low Split Stance Chop & Lift
3 x 5
D2
Lateral/Medial Extensive 1-Leg Pogo Hop
3 x 6
E1
Skater Squat w/ 3s Ecc
3 x 5
E2
Yoga Pike w/ 3s Ecc
3 x 5
Matthew Ibrahim
Matthew Ibrahim is a Strength & Conditioning Coach, Adjunct Professor of Exercise Science, and Ph.D. student in Human & Sport Performance. He has presented at EXOS at Google HQ, Perform Better, and the NSCA Coaches Clinic. His work has been featured in Men's Health, Men's Fitness, and T-Nation. Connect with him on Instagram: @matthewibrahim_
If you put the work in over the next 6 weeks, you'll put yourself in a great position to stop on a dime and blow past the competition!
Get Deceleration & Landing: Building the Brakes
Gareth Sapstead
Coach | The Fitness Maverick
Verified Athlete"For a strong and resilient lower body you need not look any further. In Building the Brakes, Matthew Ibrahim provides a fully comprehensive system of training to build and bulletproof your lower 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 fitness program to use, I recommend checking out Building the Brakes. Matthew is a fantastic coach, and I have no doubt that any product he releases will be a fantastic resource for trainees of all levels, and coaches."
Tommaso Mazzia
Coach | Fitfam Sport & Conditioning
Verified Athlete"Building the Brakes 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 within the videos. I already knew Matt’s program was going to be great and it’s delivering exactly what I was expecting."
