Programs Provided By BSFT

Bittinger Preformance Institue is a comprehensive site that allows you to find updated information to lead you to a happy and heaither new you. You can find training tips, nutrition advice, product reviews, and personal opinions that will help you achieve your goals.

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Saturday, October 3, 2015

Basic Running Program

Running is a great form of exercise. This time if year is cross country season. I have been at practice and meets for the last few weeks. I have been working on some different program with more to come. But let's start with this simple basic plan. This will build a foundation that we can build on for the future.

Goal week 12 milage 15-20
Week 1
M (2 miles easy) W (1.5 miles easy) F (1.5 miles easy)

Week 2
M (2 miles easy) W (2 miles easy) F (2 miles easy)

Week 3
M (3 miles easy) W (2 miles easy) F (2 miles easy)

Week 4
M (3 miles easy) W (2 miles easy) F (2 miles easy)

Week 5
M (3 miles easy) T (1.5 miles easy) W (1.5 miles easy) Th (1 miles easy 5 striders) F (1.5 miles easy)

The striders get your body ready to run faster. Let’s start with the basic striders: running loose and relaxed and ranging from 60-100meters—short bursts of controlled speed. Do not go all-out gradually introduce a faster tempo into your training.

Week 6
M (3 miles easy) T (2 miles easy) W (1.5 miles easy) Th (1.5 miles easy 5 striders) F (1.5 miles easy)

Week 7
M (3 miles easy) T (2 miles easy) W (2 miles easy) Th (2 miles easy 5 striders) F (2 miles easy)

Week 8
M (3 miles easy) T (2 miles easy) W (2 miles easy) Th (2 miles easy 5 striders) F (2 miles easy)

Week 9
M (4 miles easy) T (2 miles easy) W (2 miles easy) Th (2 miles easy 7 striders) F (2 miles easy)

Week 10
M (4 miles easy) T (2.5 miles easy) W (2 miles easy) Th (2 miles easy 7 striders) F (2.5 miles easy)

Week 11
M (5 miles easy) T (2.5 miles easy) W (2 miles easy) Th (2 miles easy 10 striders) F (2.5 miles easy)

Week 12
M (5 miles easy) T (2.5 miles easy) W (2 miles easy) Th (2 miles easy 10 striders) F (2.5 miles easy)

Running done right can make you a very healthy and active person for years to come. I will be adding to this program I'd you are interested in more sign up to follow this page. Check back for more but get out and start running tomorrow!

Thursday, January 22, 2015

Sugar is bad!

Here is a program on sugar and how it is affecting our country. It is a good watch and very eye opening. If we cut out added sugar it is one of the easiest ways to help lose weight.

Monday, December 8, 2014

What is Bat Path?

Lets Learn About Bat Path

Everyone likes to hit a baseball hard and far. But when it comes right down to it you need to crawl before you walk and walk before you run. You have to learn the mechanics of the baseball swing before you can hit the ball hard. In order to hit a baseball consistently you have to have a good path to the ball. This is called having the correct bat path. The bat path is your route in which your bat takes to hit the baseball. As in the image below you can see the hand start close to the chest. This image the hands are alittle lower that I would like them to be but to each their own. Then the swing is started with the hands going back as the hitter begins to load.  Next the front shoulder and front hand the pulls the knob of the bat down and through the hitting zone.
This creates the bat path or swing path.  A proper swing path gets you into the hitting zone quickly and stays in that zone as long as possible. The longer the bat is in the hitting zone the better chance you have to hit the ball more consistently. The longer your bat path stays in the hitting zone, the less perfect your timing needs to be to hit the ball hard and far which is our main goal. If you have watched the Giants vs the Royals in the World Series you have seen Hunter Pence and Pablo Sandavol. Their swings are both completely different from each other in the beginning but they both get to their bat path and stay through that path to contact. Making it very difficult to get them out.  In the 2012 World Series Hunter Pence hit the same pitch 3 times in one swing because his bat path through the zone.
The video shows first hand that by creating a good bat path to the baseball you have more of a chance to make contact with a pitch.  It takes practice, constant improvement and adjustments to get you swing mechanics right.  Taking swing off a batting tee in the high, low, and middle ranges will insure you are making the adjustments to the different level pitches.  As with everything nowadays technology has made it easy for us to check our path to the ball.  Zepp Labs has created a sensor that goes on the end of your bat and tracks you bat path. Visit For More Info
With this sensor you can take your normal swing during tee drills, one handed drills, live batting practice and even games. This will allow you to have a more productive practice and will show you where you are lacking in your path. The proper swing comes with a lot of swings in the cage but when you get there you will but in constant contact with the baseball. Good luck and Always Look to Improve!

Thursday, May 15, 2014

New Website

I have been working on a couple of new websites the last few months. You can find out more about my Non profit business by going to I have also add more information about my training business at Please visit these site pass along the word and look for more events and things to come. You can find some great deals on sports equipment, Baseball Youth magazine, and information on getting fit, regaining the quality of life you want, and build your sports performance. Lots of great information to come so signup to receive emails and follow us on Facebook and Twitter.

Tuesday, February 25, 2014

Mental Toughness

Are you mentally ready when you step on to the field, court, or diamond? Have you out worked your teammates or the other teams best players? Or are you still anxious every time you walk up to the plate...mental toughness comes from working hard at what you do. Knowing that you have put in the extra work to improve your skills. Mental toughness is being "cocky" enough to know that no one is better then you! But if they are that you will come back strong and get them next time.

Tuesday, January 28, 2014



We all know that physical activity is an essential part of a healthy life. Hippocrate who was a philosopher once wrote in Regimen, about 400 B.C. Eating alone will not keep a man {woman} well; he {she} must also take exercise. For food and exercise, while possessing opposite qualities, yet work together to produce health....

Everyone wants to be fit, healthy, looking good to the eye, but do we strive for total fitness. Fitness that makes us good to everyone's eye including God's.

Total Fitness: Is striving for the highest level of existence through a optimal quality of life in all aspects social, mental, psychological, spiritual, and physical.
Total fitness is what every human should strive for. It should be a goal when you wake up to figure out how or what you are going today to get socially, mentally, psychologically, spiritually, and physically fit each and everyday.
In 1 Timothy 4:8-10 you can read that:
For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. This is a trustworthy saying that deserves full acceptance. That is why we labor and strive, because we have put our hope in the living God, who is the Savior of all people, and especially of those who believe. 1Timothy 4:8-10
If we work towards total fitness, then you will find your true happiness. You will gain more energy, have purpose, walk with God, benefit from God, and be in the best shape of your life.
1. What can you do today to start your Total Fitness Plan? 2. What can you do for someone else today?

Saturday, January 25, 2014

The Easiest Wasy To Increase Bat Speed!

If you read my posts you know I love baseball. I love finding new ways to improve player performance. I train players to make them bigger, faster, more explosive, and just overall better players. This is one of the easiest ways that you can increase your bat speed. That being said in no way am I saying that if you buy this product you don't have to lift another weight. The Hitting Jackit just gives our players another avenue to improve their game.
The Hitting Jack-It is the only Variable Weighted Hitting System on the market today. With its patented design the products will help develop proper swing mechanics for the hitter. The 9 oz. size develops bat speed, the 12 oz. works on strength and the 16 oz. develops power. All current weighted products on the market today are placed out over the barrel of the bat causing it to become end heavy. Swinging those types of products cause you to cast your bat away from your body developing bad swing mechanics. So get on over and purchase yours today. www.hitting