Bow Down or Compete!
BDOC! has been developed from the ground up by
Adrian Lunsford & Andrew Bettle, since November 2007. It started
off as a simple and fun training iPod exercise to help Adrian's daughter
with her off-season soccer program.  As soon as she finished the workout I
asked her to give me all the negatives, to my disbelief she didn't have any. She only
had positives. So I decided to continue the development and add some more features. And since
then it has been a real treat for me to develop BDOC! More and more I am discovering how I can help every athlete
Bow Down or Compete!
Like I said earlier the BDOC! program began it's
development in 2007 but the story begins in the summer
of 1985 in Lawton, Oklahoma with a 115lb Sophomore Defensive Back
nicknamed "LunchMeat."  As "LunchMeat" entered the locker room he was
asked are you here to help pass out equipment?  No, he replied "I am here to play football." 
The coach shook his head and said I don't know if we have any pads to fit you, we will have to go get
some from the Junior High.  Practice begins and Sophomores who are also known as "Mickeys" are required
to carry the Varsity pads to practice until you either make the Varsity Team or become a Junior.  Well "Lunchmeat"
knew right then that making Varsity was quicker then becoming a Junior so the light bulb went off in his head and it became time to
Bow Down or Compete!
Not only did "Lunchmeat" compete and make Varsity,
he also lettered his Sophomore year.  Back in 1985 you started
High School as a Sophomore so this was a huge accomplishment because only 4
Sophomore's lettered that year.  Senior year "LunchMeat" whose nickname was changed by one coach to
"Sweet-Pea" was told he needed to weigh 150lbs to compete in College.  On the day of football physicals "Lunchmeat"
and best friend Will Shields nickname "Big Will" decided to make sure "Lunchmeat" weighed enough so they order 4 large
Pizzas and "Lunchmeat" ate all but 3 slices of his two pizzas and "Big Will" made sure the rest did not go to waste.  All the pizza
helped "Lunchmeat" make weight and "Big Will" got treated that day for High Blood Pressure (LOL).  Thanks "Big Will" for helping me
Bow Down or Compete!
The State Championship was won that year with a perfect
14-0 record.  The Bow Down or Compete carried on through college
where "LunchMeat" earned honors as a Two Time All-American, Defensive MVP,
and had multiple 3 interception games.  Now it was time to Bow Down or Compete at the
professional level, no longer known as "LunchMeat" Adrian Lunsford went on to play for 11 years
professionally.  How was Adrian Lunsford able to condition his mind and body to play 11 years of one the
toughest games around?  I trained year round!  I started a training method that I would use daily I would watch game
film study the plays then memorize them. I would go out to the football field cut on my boom box and listen to my music while I
worked out (this is before the iPod became popular in 2005). I had the option to listen to music on a Walkman or Discman and no
we did not carry around eight track players on our hips; but instead I used a boom box or my car stero because the Discman would skip if you ran, so you were not able to listen to music and workout like today's modern athlete. I would then re-enact from memorization the game at full speed. I would shorten the length of recovery between plays in half so that I would become a better conditioned athlete.  There was only one problem with memorizing the plays over a period of time... you will get your days confused.   I retired from football in 2005 right when iPod became popular.  I would see my daughter and other athletes train with an iPod clipped to them and it would bring back memories of my day. Instead of a iPod I had a boom box, instead of running hills I ran mountains, instead of a pool workout I did a pond, instead of running with parachutes and sleds I pushed and pulled cars, but all and all everyone finds a way to
Bow Down or Compete!