The magazine that built the program.

May 30, 2024

How Straight Leg Deadlifts contribute to a Total Athlete!

If a football player can improve flexibility in the hip flexor area by two inches, that alone may improve their 40- yard-dash time by 0.2 seconds. Think about this: Just by improving flexibility, a high school running back with a 4.7 forty could be a 4.5 high school running back – that could mean the difference between being good and being great, and could dramatically increase the chances of earning a college scholarship.

April 24, 2024

Why Multi Sport Athletes WIN!

Rather than having coaches argue about which single sport is better than another for improving an athlete's primary sport, athletes should participate in a variety of sports as each has something to offer. And while it's great to win a state championship in a single sport, BFS believes that a multi-disciplined approach improves the success of several sports.

April 3, 2024

Overcome plateaus with variation

March 26, 2024

The Importance of Safety Posters in Weight Rooms

Weight rooms are dynamic environments where individuals and teams engage in strength training and physical conditioning exercises. While these spaces offer numerous benefits for health and fitness, they also come with inherent risks if proper precautions are not taken. This is where safety posters play a crucial role in promoting a safe and injury-free environment. Education and Awareness: Safety posters in weight rooms serve as visual reminders of essential safety practices. They educate gym-goers about proper lifting techniques, equipment us....READ MORE

February 28, 2024

The Benefits of Multi Sport Athletes

February 20, 2024

5 Reasons to Dot Drill every training day!

The BFS Dot Drill, also known as the “Bigger Faster Stronger Dot Drill," is a training exercise designed to improve agility, coordination, and footwork. Here are five reasons to incorporate the BFS Dot Drill into your training regimen: Agility Enhancement: The Dot Drill is highly effective in improving agility, as it requires rapid changes in direction and foot placement. Regular practice can help athletes become more nimble and respons

February 20, 2024

Signage for safety and performance

February 5, 2024

The King of Execises

The parallel squat is regarded highly in the fitness community for several reasons: Muscle Engagement: Functional Strength: Increased Hormonal Response: Joint Health: and MORE...

January 31, 2024

Organization is Key to Weight Room Excellence

An organized weight room provides several benefits for individuals engaging in weight training. Here are some reasons why organization is crucial for an effective weight training environment: Efficient Workouts: An organized weight room allows individuals to move seamlessly between exercises and equipment. With a designated place for each piece of equipment,...

December 22, 2023

Unify Your Programs for Success!

This is a time of year many educators and coaches assess their athletic programs and explore ideas on what could make a difference in the future. Few teams make the playoffs, even fewer are division champions and only one is state champion. Is your team in this elite group? How can your school crack the code to improving from year to year - season to season?

December 13, 2023

The Straight Leg Dead Lift for Athletic Success

In addition to advising athletes to use the BFS 1-2-3-4 stretching program, we recommend all athletes perform the straight-leg deadlift as an auxiliary exercise. Unlike the Hex bar deadlift, which develops strength and requires the use of heavy weights, we think of the straightleg deadlift as a stretching exercise, and therefore only very light weights are used. And we can’t emphasize this point enough.

October 28, 2023

Consult With BFS

October 20, 2023

Getting Young Athletes Ready to Win!

Weight training is a key aspect of the BFS Readiness program, but it is performed with light weights as its purpose is to teach athletes perfect technique. That way, when they are physically mature enough to lift heavy weights, they can do so safely. The BFS Readiness program is a quick, easy-to-administer workout. With nearly four decades of enthusiastic results, BFS is convinced that this is the optimal workout program to give young people a head start on a lifetime of safe physical and athletic performance.

October 10, 2023

Keep Students Invested in Their Own Success

Teaching proper attitude is a simple task and takes very little time. Before students ever touch a weight they should listen to what BFS calls, a pride and safety talk. First students need to know that your strength program is "special" and that it is a privilege, not a right, to work-out in the weight room. The students need to feel that the strength program is a place for them to improve themselves and in effect is "theirs," not the coaches.

October 2, 2023

SIGNS OF A SAFE WEIGHTROOM

Sign Subject Matter Colors and shapes are important, but even more important is the information that these signs convey. Use only simple words, phrases or graphics that are easy to understand. Use only internationally accepted graphics. Remember that simple words are better than complex graphics. However, symbol signs may be more helpful to multi-cultured users than words...

October 2, 2023

Exiting the Bench Press Properly

September 27, 2023

Prepare for a Championship Season

Start Now for Second Semester Success! Sometime this coming month your football playoffs will be firing up. Are you still in the mix? If so - Go Get Em! If not - NOW is the time to think about what your programs can do to find success in the spring! Booking early give you and your coaches the time to implement a total program that leads ATHLETIC development. A BFS Total Program clinic will be exceptionally valuable for high school athletes looking to excel in spring sports for several important reasons...

September 15, 2023

Towel Bench for Variations

Towel Benches are a BFS Core Lift for three reasons. • First, an athlete gets used to a heavier weight. Normally, ten to twenty more pounds can be used on the Towel Bench. This builds more confidence for new levels on the regular bench.

September 13, 2023

Don’t sleep on the Effort Box

But what about the Effort Box on your set rep recordings? This is one of the few measurements in the BFS Total Program that is subjective. The student needs to honestly judge for themselves how much effort they are putting into lift and record that on a scale of 1-11.

August 28, 2023

Accountability for Flexibility? YOU BET!

The BFS approach of striving to break personal records every workout keeps athletes’ motivation high. This strategy also applies to stretching programs that regularly measure progress – the athlete can see immediate and objective evidence of improvement. To measure progress with the BFS 1-2-3-4 flexibility program, we recommend that athletes perform the sit-and-reach test at least once a month.

August 22, 2023

Hex Bar Advantages

The question of whether the hex bar deadlift is better than the straight bar deadlift depends on individual goals, biomechanics. Both variations of the deadlift have their advantages and can be effective in different ways. Here are some reasons why BFS prefers the hex bar deadlift over the straight bar deadlift...

August 7, 2023

The Posterior Chain and BFS: Unleashing Power and Performance

One of the most significant aspects of any strength and conditioning regimen is training the posterior chain. This term refers to the muscle groups spanning from the lower back down to the heels, encompassing the glutes, hamstrings, and the erector spinae.

August 3, 2023

The Dot Drill - Dynamic for Optimal Performance

While traditional warm-up exercises like jogging and stretching have their merits, the "BFS Dot Drill" stands out as a particularly effective warm-up routine. Because the drill is timed and judged for accuracy it falls into the BFS mandate that exercises must be measurable ( you can't break records of you don't keep records!).

July 28, 2023

Flexibility For Speed

July 25, 2023

The Power of Strength Training Programs: More than Individual Workouts

When it comes to achieving athletic goals, strength training is a tried and tested. However, the approach one takes can make a significant difference in your success. While individual workouts may seem appealing for their flexibility, opting for a well-structured strength training program brings long term benefits. Here's why...

July 17, 2023

Custom equipment for team unity

August 18, 2022

Unify your PE and Athletics to bring physical, mental, and even academic success to your school

June 2, 2022

Training Smart With the BFS Six Absolutes

June 1, 2022

Winning Traditions

The BFS Total Program is nationally known for turning programs around and producing winning teams and players through building strength, agility, and conditioning. What may be less well known is that simply being stronger isn't really the secret to success...

March 31, 2022

Lifelong Lessons

March 8, 2022

Beginning a Dynasty

... Just moments earlier, the Spartans had been stopped 14 yards short of the end zone. Knowing the situation was fourth and goal, trailing 25-22 early in the fourth quarter, Germain began the call, “Pittsburg 78! Pittsburg 78! Set hut!” Backyard football? Hardly. It was Somerset vs. Auburndale. It was the Wisconsin Division 5 State Football Semi-final game. Auburndale had been ranked number one all season and was heavily favored to win. It was the moment Somerset had been dreaming about all their childhood. It was exactly what Head Coach Bruce Larson had told the boys a year ago would happen if they developed and followed a plan for succes ...

March 8, 2022

Remembering Coach Bruce Larson

The entire BFS Family is saddened to learn of the passing of one of the great football coaches in the USA. Coach Larson was a truly a quiet giant in the game - his coaching and teaching was model for any coach at any level of the game. HIs students, athletes, fellow coaches across the country are better for having had Coach Larson impacting their lives. The Twitter hashtag #LightUpForLars is a moving tribute to this man...

March 8, 2022

Somerset High School: A BFS Success Story

... Quickly, Somerset became the place where perfect technique in the weight room was transferred to perfect technique on the field. If a weight training or athletic development problem came up, Coach Larson called me or another coach at the BFS home office that same day. If we decided it was necessary to fly me up to Wisconsin, we did it. If he needed a piece of equipment to help solve a problem, he found a way to fund it. If the athletes needed a “gentle reminder” of how success was achieved in their hometown, I was there to help the coach who was now a good friend. Coach Larson found a way to buy the equipment recommended. He bought our specifically designed weight room plan for his modest space. He worked with his school and community to build a compact, but totally functional championship weight room that suited the specific needs of the problems we discovered on our mutual planning. ...

March 2, 2022

BFS Is Back In School!

We are excited to be back working with schools "face to face". As more and more areas areas of the country are coming out of the latest surge of Covid we are ready to get back to work training our youth for their future.

January 27, 2022

Variations of the Bench Press

November 7, 2021

Join BFS President and CEO John Rowbotham as he appears on the BCPS health & physical education podcast. 

Justin O'Brien, BCPS Supervisor Physical Education, hosts this wide-ranging interview which covers many aspects of the BFS Total Program. From safety first and respect for budget constraints, to commitment to physical development as a lifelong tool and skill for all growing bodies and NOT just for athletes.

September 2, 2021

Bob Bozied

April 26, 2021

Rediscover Static Stretching

Lifting weights will enable athletes to become stronger and thus perform better and be less susceptible to injury. Performing plyometrics will enable athletes to jump higher run faster. Pushing and pulling sleds enables athletes to perform longer with less fatigue. These statements come with little opposition among coaches and athletes alike. Convincing athletes to stretch, however, is a hard sell.

April 23, 2021

Green Forest: Ready to Work

Congratulations to Green Forest on installing their new weight room! BFS clinician Jim Brown worked closely with the Green Forest administration/School Board and specifically Coach Gregg Tibbitt who jump started this entire project.

April 20, 2021

Dead Lift Tips

Dead Lift Tips There is absolutely no question about the dead lift It is a misunderstood lift. The dead lift can be a coach's most valuable motivational tool. However, many coaches fear lower back pain. Many mistakes can be made which cause this problem. Starting with The Six Absolutes of Perfect Technique we have written several articles about spotting and our book, posters, and magazine describe how to spot to keep the weight back on the lifter's heels to prevent lower back pain. Here are three more tips which should prove valuable.

March 24, 2021

Equal Access to Strength Training - The Hunter High School Experiment

Strength and Conditioning for Women's Sports at Hunter High School “Heather Sonne is a masterful teacher and attends to any task given to her with great determination and vigor,” says Maile Loo, the principal at Hunter. “She is an excellent instructor, coach and athletic director and works tirelessly to accomplish all tasks requested of her! Her skills and integrity lend to the success of our physical education program and Hunter High School.”

March 18, 2021

Speed and Agility Training for Success

February 5, 2021

NFL Strength Coach Justus Galac

The impact of BFS reaches across all levels of physical development. In this far ranging and insightful interview BFS president John Rowbotham and NFL strength coach Justus Galac discuss best practices for training for athletes form high school to professionals.

December 18, 2020

Isaiah Lamb - BFS 11

Isaiah Lamb is and exceptional young man who has worked hard - step by step - to carve out a life setting, reaching and crushing his goals! A committed BFS Athlete since his high school career Lamb credits his success to discipline learned in early morning BFS workouts. Bringing his best every day to strength and conditioning led to outstanding achievement on the court at Dulaney High School. So much so Lamb went on to play D1 and Professional basketball.

December 14, 2020

Preparing Now for the Future

Learn from Coach Justin Berenson's 23 years of coaching experience. HIs book is a wealth of knowledge no matter what stage your program is at. "Building An Exceptional Football Program" By Coach Berenson

December 4, 2020

Preparing Today, Taking the Initiative

Learn how this 23 year football coach took initiative to deal with this challenging school year! "When the pandemic hit, we were at a loss, trying to figure out what to do. Thankfully, BFS put out the free Home Workout From BFS series. I immediately did the workouts to determine the pace I wanted to use with my athletes." Coach Berenson

November 18, 2020

BFS Impact! B.B. Hudspeth

I can’t say enough about the positive impact Bigger Faster Stronger had on my college athletic career and the respect I have for this company. I first became familiar with BFS as a college sophomore. Having just transferred to Maryville College in Tennessee as a member of the Fighting Scots football team, we were blessed to have a new head coach and coaching staff who understood and embraced the importance of a sound strength and conditioning program. BFS WRSC Certification Online. Improve your coaching career and improve your team's prospects by becoming a BFS Certified coach and teacher this holiday weekend! Sign up for at home, online certification this week and SAVE $50.

November 16, 2020

Baseball Strong!

Learn how Jake took his baseball to the max with strength training from a BFS Certified coach! In the past, baseball coaches were reluctant to have their athletes lift weights, unless it was light dumbbells to rehabilitate a shoulder or elbow injury. Now the sport has embraced the weight room, and one athlete who has benefitted from this paradigm shift in coaching is Jake Guggenheimer.

October 26, 2020

A Closer Look at the Hex Bar Deadlift

The Hex bar deadlift is a deadlift performed with a hexagonal barbell that allows the lifter to perform exercises from inside the encompassing bar. Handgrips strategically placed on the two ends of the bar enable the weight on the bar to be in perfect alignment with the power line at all times.

October 23, 2020

A CLOSER LOOK AT THE POWER CLEAN

Why BFS considers this lift a must for serious athletes By Kim Goss For many years this BFS core exercise has been attacked by those who thought it had little value for an athlete, by those who thought it was dangerous and by those who thought it was too difficult to teach. They were wrong, and the survival of the exercise has benefited those who want to run faster, jump higher and be overall more powerful.

October 1, 2020

Fundamental Strength Training - The Bar

After 45 years in the business, we know what to look for. We’ll start by helping you identify your specific needs. Then we’ll show you how to decide on a bar that has the proper combination of price, strength and function. Beware of False Advertising Tom Lincir, president of Ivanko Barbell Company, warns, “Some manufacturers throw around impressive-sounding measurements of a bar’s strength that are either irrelevant or misleading. Ratings like “1,000-pound test” or “2,000-pound test” may sound impressive because the numbers are big. However, there is no such thing as “1,000-pound test”-it is all a fantasy created in an attempt to satisfy buyers.

September 21, 2020

Bringing together the best equipment for schools

Recently the Kit Carson school district built an all new K-12 school and wanted to maximize their budget for the PE and athletics programs. Working closely with BFS they were able to install exactly the equipment they needed on budget. Squat Racks and Olympic Benches were the first order of business and then selector machines and cardio equipment rounded out a complete weight room that can double as a community fitness center.

September 2, 2020

Being your best.

BFS and the Total Program is based around the the concept of the "11" athlete. We have identified 11 components to being a successful student athlete - on the field of play and in the school and social environment too. To get an overview at the teachers and coaches level of how these factors weave together when building a program follow our free mini course for coaches 11 Steps to a Championship Program

August 24, 2020

Training Tools You Need: The True Squat App

With the True Squat, the spotters can focus on their jobs of spotting and offering encouragement without having to assess the depth of each repetition. If the athlete is squatting alone, preferably inside a power rack, they will know whether or not they are performing the lift correctly. Also, this ensures that records made in the squat are accurate – there will not be any questionable “high” lifts passed.

August 18, 2020

Get Nutrition Safely!

One of the greatest marketing ideas in the fitness industry was the invention of the term “energy drink.” The word “energy” sounds much more positive than “sugary sweet,” the primary characteristic of those liquid formulas, which often cost several dollars and often have exactly the same content as soft drinks (with perhaps a bit more caffeine). Let’s take a closer look at the problematic ingredients of most energy drinks, and some healthy alternatives.

August 6, 2020

Crofton, MD to Kit Carson, CO

Among the many benefits that BFS receives for our work to bring safe, effective, strength training to young students and athletes across the country is the opportunity to visit so many caring and committed communities. In all regions and states we experience dedicated professionals and involved citizens that are doing all they can to help the young generation grow with self esteem and character through physical development and athletics.

July 17, 2020

Power Guides for a powerful program!

We do believe that strength training done correctly and in a manner that emphasizes TECHNIQUE over added WEIGHT is critical for athletic development and quality of life. Power Guides are a great starting point for your strength training program.

June 26, 2020

The Importance of Certified Nutrition

At BFS the safe and effective development of young students is our primary goal. As these young people mature and gain in strength and confidence through the BFS Total Program we recognize the importance off rest and nutrition to young minds and bodies. BFS is extremely proud to be announce we are working with BuiltByStrength. Built ByStrength is a protein company that has committed to NSF Certified for Sport certification. BuiltByStrength grass-fed whey protein is NSF Certified for Sport and contains only simple, scientifically backed ingredients. READ THE FULL STORY

June 22, 2020

The BFS Transformation with Online Certification

BFS is the training that transforms your Athletics and Physical Education programs. 45 years of working with schools means BFS brings unequalled experience to your staff and students. Coaches know the legendary BFS Total Program has brought championship seasons to thousands of schools and inspired many more. Now physical education departments across the country utilize the BFS Program to improve fitness, strength, and to build confidence in their students. LEARN MORE

June 8, 2020

Jersey Shore: From 0-10 to District Champions

Jersey Shore High is a Class AAA school in North Central Pennsylvania. In 2012 the team was 0-10, and the season could not have been considered a rebuilding year, as the Bulldogs had only won a total of five games in the past five years and had not won a district title since 1997. However, Gravish believed his team had a shot at the district title because his team had many athletes returning from the previous team, possessed a good worth ethic, and were motivated by the fact that no one. except for the Bulldog coaching staff. Coach Gravish, says that one aspect of the BFS program that he particularly likes is that it instills accountability among the players and helps them set performance goals every time they step foot in the weightroom. Jackson especially likes the BFS focus on striving to set personal records with every workout, as well as the fact that BFS is not a “football specific” workout but one that works for all types of athletes.

May 12, 2020

The Bench Press Variation for Success

BFS highly recommends Towel Benches for three reasons. First, an athlete gets used to a heavier weight. Normally, ten to twenty more pounds can be used on the Towel Bench. This builds more confidence for new levels on the regular bench. Second, it brings variety into the routine. Variety is important as this helps an athlete overcome plateaus. We guarantee that every athlete will break at least 8 personal records per week, if our BFS Set-Rep System is used. Variety is the main reason we can make that guarantee. Third, and most important, Towel Benches will go a long way in preventing what is call “Bench Press Shoulder”, a mild to severe pain in the shoulder joints.

May 8, 2020

Why We Test

A key part of the BFS program is PERFORMANCE TESTING. Performance testing is the link between your training and your athletic performance in competition. Watch the video to learn "Why We Test"

April 1, 2020

Why Plant-Based Diets are Not Game Changers

For endurance, offered for your consideration ultra-marathon runner Scott Jurek and eight-time national cycling champion Dotsie Bausch; for strength, world-recording breaking strongman Patrik Baboumian and weightlifter Kendrick Farris, a 3x Olympian; for the fighting sports, heavyweight boxer Bryant Jennings and MMA champ Nate Diaz; and for more mainstream sports fans, Tennessee Titans linebacker Derrick Morgan. Impressive!

March 5, 2020

How do I train all these athletes in a single period?

The BFS Solution Rather than circuit training, athletes should perform all the sets of a core exercise before moving onto another exercise. This is technically referred to as “station training.” The key to getting athletes through all their exercises efficiently and safely is to develop a rotation system. Let’s go through two examples of athletes performing the squat, one station involving four athletes and another station involving five...

February 24, 2020

Whats For Lunch?

Practical guidelines on what to eat for peak performance During the weekday, parents have considerable control over what their kids eat for breakfast and dinner. For lunch, there are three options: eat at school, brown bag it, or – and this is the worst decision – hold out for dinner. Let’s talk about it. Although tightening school budgets make it a challenge, most schools take considerable effort, and expense, to serve hot meals for lunch. Some schools, however, simply do not have the resources, and compromises must be made.

February 18, 2020

CJ Cummings: Making America Strong Again!

The United States has not had an Olympic champion in men’s weightlifting since 1960, when Charles Vinci won gold in the 123-pound bodyweight class. In Toyoko, our medal drought may end when Clarence “CJ” Cummings steps on the platform. Going into the Olympics, CJ Cummings is currently ranked fifth in the world, only 8 pounds off of the #2 ranking. On July 29th, CJ will be showing America’s best at the Tokyo International Forum – be sure to tune in!

February 18, 2020

BFS Athletes Need Leg Curls

The BFS program emphasizes free weights over machines, but there are some exercises performed with machines that are especially valuable for athletic and physical fitness programs. One such exercise that BFS has been promoting for nearly four decades is the leg curl.

February 10, 2020

From Ohio to Arizona: A BFS Success Story

As the Centennial Coyotes football team celebrated its 5th state championship in November 2015, many people could not remember a time that Centennial was not a football powerhouse. Centennial, led by Coach Richard Taylor, had just competed in its 8th state championship game since 2005. However, this run of success seemed like a dream in the early years of the program.

February 5, 2020

The BFS Championship Difference: Clinics, Seminars and Certifications

Many coaches and athletes know BFS because of our highest quality strength and conditioning equipment, and having the right tools to prepare athletes for competition is an essential aspect of athletic fitness. However, the heart of BFS is our clinics, seminars, and certifications, because having the right tools for a job is worthless if you don’t know how to use them. Since our company was founded in 1976, BFS has been teaching BFS clinics to help athletes learn how to train effectively and efficiently.

January 15, 2020

Bench Press Breakthrough!

The bench press is a BFS core lift that is unparalleled for developing strength in the triceps, chest, and shoulders. It has become such an important part of any athlete’s training that the most common question asked to those who lift weights is, “How much can you bench?” The right tools can accelerate your gains on this valuable lift! Lifting Bands provide the most resistance at the end range of the lift, such that the athlete can apply more force during this portion of the lift.

January 9, 2020

Don’t Skip Lunges!

We begin junior high and high school athletes with lunges without any weight. We want to get the correct movement down. As in all lifts, the technique is vitally important with lunges. Start with a narrow stance and step out – the challenge is to see if the athlete can come back to the starting position smoothly without any false steps. Power balance is important in football, basketball, volleyball, baseball, soccer, wrestling, and the following events in track: hurdles, high jump, long jump, pole vault, discus, shot put, javelin, and the hammer throw. Whenever an athlete needs to change direction explosively and transfer quickly from one leg to the other, power balance is required. Lunges are fantastic for that purpose.

January 6, 2020

What’s for Breakfast?

It’s been said that breakfast is the most important meal of the day, but why? Dinner is usually the largest and most complete meal of the day, so certainly a case can be made for it being #1. Let’s see what the research says, and along the way, take a closer look at what athletes should eat, and not eat, on the first meal of the day.

January 2, 2020

5 Fallacies of Functional Training

One of the earliest references we could find about functional training was from the early 90s by Mel Siff and Yuri Verkhoshansky in their classic exercise science textbook, Supertraining. These respected sports scientist said there are two types of strength training, “structural resistance training” and “functional resistance training.” They said the primary goal of structural resistance training is to increase muscle mass – so, bodybuilding. Functional resistance training, in contrast, refers to activities that will enhance your ability to perform daily tasks or sports. More specifically, Siff and Verkhoshansky said functional resistance training improves the following physical qualities:

December 16, 2019

It Takes a Team!

A BFS weight room installation at Mountain Ridge High School is an opportunity for the school to come together and get invested in their own success. With sports teams and PE classes assisting the BFS installation crew the whole process was a fun time and great for team building. BFS has the equipment and the consulting experience to do the same for your school. Let our 40 plus years of working closely with high schools assist you in developing your dream weight room and training facility. From concept to completion - design to execution - BFS has the answers. 1-800-628-9737

December 4, 2019

Recommendations From the Mayo Clinic

Notes from the BFS Total Program Camps and Certifications Don’t confuse strength training with weight lifting, bodybuilding or powerlifting. These activities are driven by competition, with participants vying to lift heavier weights or build bigger muscles. For kids, light resistance and controlled movements are best, with emphasis on proper technique and safety. Your child can do many strength training exercises with his or her own body weight. Free weights and machine weights are other options.

November 19, 2019

3 Critical Deadlift Tips

Practical advice on the best way to get strong with this powerful exercise There is absolutely no question about it: The deadlift is the most misunderstood lift in America today. Many coaches tell me they are concerned that it can cause lower back pain, and certainly there are several deadlifting mistakes that can cause this problem. Here are three valuable tips to help athletes deadlift more weight and perform the exercise safely: Tip 1. Only perform low reps. To perform more than 5 reps in the deadlift, especially in the 10-rep category, is asking for serious trouble. The maximum number of heavy reps that should ever be attempted in the deadlift is 5.

November 12, 2019

A Common Thread in Wisconsin’s Middle Border Conference

Seven of the past eight years a Middle Border Conference School has played for the Division IV State Championship. Not a bad track record, but why are these schools so successful? One consideration is the style of offense. All of these offenses are run orientated with limited passing. The defenses are premised on stopping the run first and many athletes play both ways. With that said the other common denominator is, they all use is the Bigger Faster Stronger Total Program.

November 4, 2019

Young Athlete Impact with BFS

Learn from first-hand experiences of young athletes as they work with the BFS Total Program. By emphasizing a safe and incremental system of encouraging young people to grow and develop to their own potential our program is the best answer for your growing students and young athletes! BFS is designed to be started at any age using bodyweight only ensuring a safe start to technique based resistance training. The following BFS Athletes Interviews feature Trace (age 13) and Addy (age 11). Their stories shed light on the physical, and mental benefits of a real, engaging development program for young minds and bodies.

October 28, 2019

Think Twice about Romanian Deadlifts

Despite advanced sports medicine care and the best-of-the-best coaching staffs, there were a reported 45 hamstring injuries during the first three weeks of the 2019 NFL season! For over four decades, BFS has taken a multi-faceted approach to prevent hamstring injuries. In addition to a stretching program that addresses both hamstring and hip flexor tightness, the BFS program includes many weight room exercises that strengthen the hamstrings, including glute-ham raises, hex bar (or straight-bar) deadlifts, squats, straight-leg deadlifts, and Olympic lifting movements such as cleans. Why so much attention to a single muscle group? Besides helping to prevent injuries, hamstring development is critical for improving speed.

October 21, 2019

You Must Train In-Season!

BFS recognized that for single-sport athletes these programs did have their advantages and were obviously successful, periodization programs were not practical when coaches were working with multiple-sport athletes at the high school level – especially those in team sports. First, these periodization programs usually focused on peaking for only a few competitions a year. If you’re a football coach, under this system which game would you peak for? ...

October 15, 2019

Experience and Execution at Mountain Ridge High School

A BFS weight room installation at Mountain Ridge High School is an opportunity for the school to come together and get invested in their own success. With sports teams and PE classes assisting the BFS installation crew the whole process was a fun time and great for team building.

October 11, 2019

Training Bars Set You Up For Success

BFS offers a wide variety of tools to help beginner lifters learn technique before adding too much weight. In this video Coach BFS talks about the BFS Aluma Lite Bar (15-pounds) and the BFS Youth Hex Bar (15-pounds).

October 7, 2019

Playing Up!

“We may not be able to pick the best athletes to come into our athletic program, but weight training is one of the things we have power over and we maximize that. We also come for the perspective that if you work hard you’re not only helping your team but helping your teammates. We want to give a positive experience and we want to produce quality members of society when they get out of Athens High School.”

September 26, 2019

6 Ways to Improve Agility and Lateral Speed

There is no question that simply playing a sport will improve agility and lateral speed. There are many methods of increasing these essential athletic qualities that will help any athlete beyond their natural talent or how much they practice their sport. Learning proper movement skills is, of course, essential to moving quickly, and this is one of the primary jobs of the sports coach. Here are six effective ways to step up your athlete's game...

September 20, 2019

Weight Room Organization and Safety

PRODUCT SPOTLIGHT: The BFS Tech Protector is the answer to your messy weight room. The Tech Protector offers a safe place for student-athletes to store their Set Rep Log Books, phones, or tablets while they are working out.

September 10, 2019

Board Spotlight: Anne Shadle Goes the Distance

It was while attending South Sioux City High School in South Sioux City, Nebraska, that Shadle learned about the BFS Total Program. “A BFS clinician came to our school, set up our weight room, and taught our coaching staff how to implement the program,” says Shadle. “I liked the BFS program and thought it helped me stay healthy and set up a strong structural foundation for my future athletic career. Distance runners often have reservations about lifting weights, but this wasn’t the case with Shadle’s high school coaches. “The message I got from my coaches was that performance is all about the strength-to-weight ratio. It was important to be structurally strong and fast.” She says that not only did the BFS program fulfill her goals of being a faster and stronger runner, but also helped keep her injury-free. “Strength training for a distance runner is much more than just strengthening bones,” says Shadle.

September 3, 2019

Stay the Course with BFS

In college sometimes the stars align over a team of gifted athletes who demonstrate that “talent prevails”. At the high school level the playing field is more even, as schools are categorized according to the size of the student body. Another major difference is that most athletes at the high school level are multisport athletes – with the result that the strength and conditioning programs used at the college level (which are characterized by long off-seasons) are not practical in grades 9-12. Further, training methods that are appropriate at the high school level may not be appropriate at the middle school or even elementary school level. BFS understands these differences...

August 29, 2019

BFS Dot Drill for All Athletes

August 23, 2019

Top 3 Auxiliary Lifts for SPEED!

Gaining SPEED is one of the main objectives in athletic development. At BFS we have 3 Favorite Auxiliaries that we add to the core lifts to increase SPEED. Check out this video blog for BFS MAgazine and get more details on each Auxiliary in the magazine page.

August 12, 2019

BFS Plyo Boxes and Your Program

In recent years more and more coaches in a wide variety of sports are incorporating plyometric box jumping into their training programs. At BFS we have been advocating the use of of this explosive training method for all athletes since our inception over 40 years ago. Learn how to get your plyo program started BFS!

August 9, 2019

BFS Stretching For Speed #2

For increasing speed, flexibility maximizes the effectiveness of gains in strength. Intensity and technique are critical to making gains in your flexibility. Get on board with the BFS Total Program for Athletic Development!

August 6, 2019

BFS Impacts Generations at Southwest Middle School

Southwest Middle School in Searcy, Arkansas was named "Best of the Best" for 2018 by the Arkansas Democrat-Gazette and looks to raise their goals even higher in 2019. Principal Carrie Parsley has welcomed teachers and staff back to school with a message from BFS that inspires everyone, from students to educators, to be the best they can be!

August 1, 2019

Gain Strength with Variable Resistance

Training with VARIABLE RESISTANCE is a great way to add variety to your workouts and increase strength.

July 29, 2019

BFS Stretching For Speed #1

Intensity and proper technique are critical to making gains in your flexibility. Learn what a Total Program can do for your improvement get on board with the BFS Total Program for Athletic Development!

July 23, 2019

Weight Room Safety is No Accident

At Morrilton, Arkansas Jim Brown, one of our most experienced clinicians, led 23 teachers and coaches from across all sports and ages in a BFS Weight Room Safety and Strength Certification (WRSC).

July 15, 2019

The BFS Approach - Preventing Knee and Ankle Injuries

How important is ankle mobility to injury prevention? One study of 10,393 Australian basketball players found that the “players who did not stretch before the game were 2.6 times more likely to injure an ankle than players who did.” Let’s look at another example. Many athletes believe that tendons are fragile and that they should wear high-top tennis shoes for added support – however, there is no research to support the idea that high-top tennis shoes reduce the risk of any injury. Further, in the sport of weightlifting (snatch and clean and jerk), the athletes wear low-top shoes. And although male athletes have lifted triple bodyweight overhead and women have lifted double, ankle and knee injuries are rare.

July 8, 2019

Capacity: Physical and Neurological

The ability to compensate is known as an athlete’s capacity, or resistance to change. Capacity has a foundation in both the physical and neurological aspects of performance and should be analyzed in an environment that equals or exceeds game speed. This article will explain both the physical and neurological sides of capacity and how they can impact performance.

July 1, 2019

District Wide Commitment

In this video LT Erickson Ph.D., Twin Falls School District, Secondary Programs Director explains how incorporating the BFS Total Program and Weight Room Safety Certification give the students in his district the best opportunity to reach their full potential.

June 25, 2019

3 Keys to Variety in the Bench Press

Performing a Bench Variation once a week can alleviate shoulder stresses. When training larger groups and teams the Towel Bench has one disadvantage which is that the towel or block takes time to get in position in a consistent manner. BFS has the solution - The BFS Bench Block. This sturdy foam block secures to the bar - not the lifter - so moving from athlete to athlete in the rotation is smooth and efficient.

June 21, 2019

Strong and Flexible

The core of the BFS Program is a tried & true formula for increasing athleticism. However, there is great flexibility within the Program in regards to auxiliary lifts, equipment, facility, recovering athletes, etc. Watch this video to learn about some of the ways the BFS Program can be adapted to fit any situation.

June 17, 2019

Eyes on Target! Absolute #6

In the weight room, Eyes on Target is a great teaching tool for coaches. In the squat, often an athlete is taught to look up at the ceiling at the start to help keep their back tight. While this posture may seem comfortable at the start, it’s at the bottom position where things go bad because it is virtually impossible to look at the same point on the ceiling when you’re in the bottom position. As a result, the eyes move to a different target, the head follows and the body moves out of position. Don’t look up and don’t look down; instead, stare intensely straight ahead and fix your eyes on a single point throughout the entire lift.

June 14, 2019

Team Goals and the BFS Total Program

The BFS Total Program is a time tested program for schools and students of all ages. With this program, incremental gains are set out in a self-driven system of keeping and breaking records.

June 11, 2019

Biomechanics of Injury Reduction!

Coaches often comment on an athlete as having “good feet.” They want athletes who are light on their feet, are quick on their feet and have a fast “first step.” But having good feet is not a mysterious quality that only a few fortunate individuals are blessed with. Every athlete can improve this important athletic quality, much more than you might suspect.

June 5, 2019

BFS Absolute #3 - Lock in the Lower Back

One of the most serious errors in the weight room occurs when the lower back is rounded (posterior pelvic tilt) when a barbell is lifted off the floor or when squatting. When the back is rounded, the erector spinae muscles are relaxed, and as such the discs of the lower back and their ligaments are exposed to high levels of dangerous forces. Using the verbal cue “Spread the Chest” gives athletes a visual image of the posture they should be using.

May 30, 2019

HEX BAR Revelations

The relative safety of the hex bar is one reason why the US Army recently decided to include it in the new version of their combat readiness assessment. In October 2020, the hex bar deadlift, along with five other tests, will replace the previous three-event combat readiness assessment instituted in 1980. The Army’s initial research on the hex bar deadlift involved 500 military personnel -- there was not a single injury, despite the soldiers giving it their all. The initial plan is for up to 40,000 soldiers to be introduced to the hex bar before the launch date.

May 22, 2019

BFS Absolute #2 - Be Tall

A Closer Look at Absolute #2 - Be Tall - Why this absolute is the key to good posture and athletic performance “Good posture is that state of muscular and skeletal balance which protects the supporting structures of the body against injury or progressive deformity irrespective of the attitude (erect, lying, squatting, stooping) in which these structures are working or resting. Under such conditions, the muscles will function most efficiently and the optimum positions are afforded for the thoracic and abdominal organs.”

May 17, 2019

SPOTTING THE BENCH PRESS

BFS at Home and Coach BFS returns to Bob's Basement to demonstrate how to properly spot the bench press. Safety is paramount with the bench press and a team of spotters should be used every time.

May 13, 2019

Start Strong! BFS Absolute #1 - Stance

All sports require the use of one or both of the same two basic foot stances, a jump stance, and an athletic stance. Collectively, we refer to this as the first absolute of the Six Absolutes of Perfect Technique, which is “Use an Athletic or Jump Stance.”

May 9, 2019

Culture Shock!

When Coach Jessen at Piute High School was looking to change the culture of his school's athletics he did what many coaches and athletic directors do. He looked at upgrading his facility. But equipment is just a great FIRST step. Really changing the attitude of teams also takes a Total Program that gets all students and athletes involved and excited about physical development and physic

May 6, 2019

Constant Improvemnt

BFS has a decades-long history of working with schools, athletics, and PE departments. Our Total Program has successfully helped thousands of teams improve the physical development of athletes while building self-esteem and character. At BFS we could look back and point to our record of success but we choose to look out and forward and keep learning about new ideas and methods of improving students lives through strong bodies and minds.

April 29, 2019

Program vs Workout for Teams

There is a huge difference between "working out" and following a PROGRAM. BFS is a balanced, progressive program that will lead to improved athletic performance. Check out the video to learn more...

April 29, 2019

A Few Words with Dennis Moon

Jeff Kasuboski, who was the principal at the time of that first BFS clinic, said this about the influence of BFS: “BFS has made all the difference in the world – it turned everything around. Attitude, character, work ethic... everything has changed.” What Moon did was call Jeff Scurran, a BFS clinician who had developed a reputation for turning around football programs. The first step was a BFS clinic, which Moon made happen!

April 19, 2019

Beginning Plyometric Progression

Learn about the basic Plyometric Progression for athletes. See the first four drills in motion. Be sure to complete Ground Based Jumping prior to introducing Plyo Box Jumping (see Ground Based Jumping video). 2019-08: Right now when you purchase a set of Varsity Plyo Boxes we will offer full Verti-Block Package at HALF OFF! Save $224 Now Learn More About Starting a program here: Getting Started In Plyos: Equipment THE BASICS: Ground-Based Jumping

April 16, 2019

Agility: Vital Development and Fun!

Agility training is an activity that all students can begin and immediately build their physical development. With a wide variety of drills, activities and games to work from kids will stay engaged and have fun while training! Incorporate some cognitive decision making into agility drills and you really have a recipe for success!

April 11, 2019

The BFS Lifting Rotation

One of the most common questions we get at BFS is “how can I train my students with the limited time we have in high school?” BFS has the answer in our Total Program. In this week’s tip Coach Rowbotham covers the rotation that keeps students engaged, safe, and training.

April 8, 2019

Next Steps in Speed Training

Because the basis of speed is strength, athletes need to perform multi-joint core lifts such as squats and power cleans. That’s a given. Certainly, being stronger and more powerful will improve your ability to sprint for short distances, but if that’s all you do, then your program is incomplete. You need to use tools that will improve your ability to continue to accelerate and to maintain that speed over longer distances or through-out an entire game, especially in sports such as football and soccer.

April 4, 2019

Program vs Workouts

Without a program, it is easy to lose motivation and intensity. With a program, the athlete is aware every time they enter the weight room of specific goals and achievements they want to mark. Creating and working on records in a structured, and varied program is the key to incremental progression that will improve athletic performance and quality of life.

March 25, 2019

Fine Tuning BFS Speed and Plyo Workouts

BFS is called the “Total Program” because it has balance. Although a 400-pound bench press is impressive, the time it would take an athlete to develop the strength for such an accomplishment would take away from developing other athletic qualities – qualities such as speed, agility, flexibility, jumping ability, and muscular endurance. Let’s look at what the research says, for example, about jumping ability.

March 22, 2019

Why We Test!

A key part of the BFS program is PERFORMANCE TESTING. Performance testing is the link between your training and your athletic performance in competition. Watch the video to learn "Why We Test".

March 19, 2019

WIN AS ONE! Newcomb High School Skyhawks

The Skyhawks are SoaringNewcomb High School in New Mexico is part of the Central Consolidated School district in the four corners region of New Mexico. Through the district’s commitment to improving facilities for students and athletes, all three high schools and three middle schools were introduced to the BFS Total Program and equipped with new, highly functional weight rooms. Newcomb High School is the smallest high school in the district but the Skyhawks are proving to have unrivaled heart and character.

March 15, 2019

4 Ways to Avoid Injury in the Weight Room

The Weight Room can be an extremely dangerous place when not used properly. At BFS we have 40+ years of experience helping coaches and teachers run their weight rooms safely and effectively. Over the years we have come across 4 easy things that you can do today to make your facility safer. Watch the video to learn more...

March 11, 2019

10 Front Squat Factors

After the back squat, there are many other challenging leg exercises that can be a part of a coach’s weight training toolbox. The front squat is one such exercise, but is it for you? First, consider that the front squat is not a wimpy exercise. the front squat more effectively activates the quadriceps, increased quad strength is essential is the start of a sprint, whereas the hamstrings and glutes increase their importance as you move into an upright position.

March 7, 2019

THE BASICS: Ground Based Jumping

Learn the basics of GROUND-BASED JUMPING in this video. See the basic drills to prepare young athletes as they start to learn about agilities and plyometrics. These drills lead to more advanced agility, box jumping, and plyometric drills.

March 1, 2019

3 Steps to a Balanced Progressive Program

February 25, 2019

Steps to Success at Siloam Springs High

There are four assumptions you can make about athletes at Siloam Springs High School: 1) You are attending an outstanding academic institution, 2) Your coaches are dedicated to helping you fulfill your athletic potential, and 3) You are participating in a strength and conditioning program designed to work all aspects of athletic fitness, and 4) You are used to winning. Siloam Springs High School athletes fulfill the definition of student-athlete. They excel in sports and in the classroom, and their example makes us feel good about our future.

February 11, 2019

How NFL High School Coach-of-the-Year Bruce Larson developed a winning tradition

I don’t believe that I’ll ever forget my first conversation with Somerset’s Head Football Coach Bruce Larson back in 2002. Coach Larson’s message to me was clear and precise; Somerset High School was mired in mediocrity. Despite his efforts to change things, the community was OK with the status quo and the school wasn’t willing to make a large investment in a radical change. Larson convinced me that the plan I laid out for his school would be followed and he was willing to put himself on the line to get it done. His sincerity and willingness to learn the BFS System convinced me to work out a spring clinic...

February 5, 2019

Jim Brown - BFS Legend

Coach Jim Brown is a man on a mission. He is working tirelessly to help as many kids, students, and athletes as he can. His impact has stretched across 40 years. Since he first began implementing the BFS Total Program to his students in 1978 Coach Brown has recognized the value of a clear and consistent program that all students and athletes can run. Either for sports or physical education classes.

January 28, 2019

The Risks of Early Sports Specialization

Most kids do not know which sports best suits their athletic gifts, or which ones they will enjoy the most. Having a young athlete focus on one sport that they are not physically suited for, or one they do not enjoy, may encourage them to quit sports altogether. These issues, along with the higher rate of injuries, help explain why approximately 70 percent of young athletes will quit organized sports by the age of 13!

January 22, 2019

Leadership and Life

At BFS we are committed to helping coaches reach their full potential. We are pleased to bring you this powerful multi-part interview with D1 head coach Brian Holman.

January 14, 2019

Strong & Safe with Weightlifting Belts

One of the basic tools of strength training is a weightlifting belt. Some may think of it as “cheating,” as a way to artificially lift more weights. Not exactly. What the researchers found was that weightlifting belts could increase intra-abdominal pressure (i.e., compressing the gases and fluids in the abdominal cavity) that serves to decompress the spine. Or, to use modern-day terminology, belts serve to create a stable “core.”

January 7, 2019

The Winning Room

Bangor High School wanted to promote the idea that they were a total program, and for this reason, decided not to call their strength and conditioning facility a weight room, but a “Winning Room!” Mary Spade, assistant principal and athletic director at Bangor says, “We had had BFS at Bangor before I came here, but we kind of got away from it, so I decided to bring BFS back.” That decision started with a two-day WRSC Certification and Total Program clinic.

December 17, 2018

20 Sports, 1 Team at Jeffersonville High

By Carlos Molina. Most people don’t associate weight training with swimming, but they share a connection. The JHS Swim Team supplements their swimming practices with pumping iron to increase speed, strength, power, and reduce the risk of injuries.

December 10, 2018

Knees in Front of the Toes?

One of the prevailing ideas in strength coaching is that during squats, the knees should not travel in front of the toes to avoid placing excessive stress on the knees. This advice is also prevalent in physical fitness classes; for example, aerobic instructors often tell their students to keep their knees back when they squat and lunge. There’s just one problem – it’s impossible!

December 3, 2018

Record Breaking Performance!

Team BFS weightlifter Nicole Patruno broke all the New England records in the 130-pound bodyweight class at the 2018 American Open Series 3, held during September 13-16 in Las Vegas.

November 26, 2018

Dominate with the Hex Bar Deadlift!

When BFS began doing clinics over 40 years ago, we taught that the three powerlifts, along with the power clean, were key to success in a unified program. We still believe that, but with one change – we found that the hex bar deadlift is superior to

November 5, 2018

Thank You Dr. Waters

October 29, 2018

BFS ROCKS SWEDEN

BFS is once again traveling to Sweden to work with their American Football program. BFS President John Rowbotham is excited to reconnect with his coaching colleagues in Europe and bring the BFS Total Program to a new generation of Swedish players. Catch up on previous international impacts from BFS with this 2012 Article from the BFS Archives!

October 24, 2018

BFS CEO Bob Rowbotham Retires

After four decades of service to helping athletes and coaches achieve their goals, Bob Rowbotham has stepped down as CEO of Bigger Faster Stronger.

October 22, 2018

St Croix - Culture of Champions

St. Croix Central has made its presence known in the state. Only three other schools in the state have achieved the level of consistent success we have seen this fall. It is a feat that can only be contributed to the culture we teach and model for our athletes every day of the year. As we continue in our winter season and into the spring, the Panthers look to continue their dominance of the Middle Border.

October 15, 2018

HEX BAR for PEAK POWER

As the popularity of the hex bar continues to grow, so has the number of research studies extolling its effectiveness.

October 8, 2018

Multi-Sport Athletes Win!

I recently saw an Internet discussion where a track coach said that if football is an athlete’s primary sport, the best approach to off-season conditioning would be to have him participate in indoor and outdoor track. BFS is a strong proponent of athlete’s participating in multiple sports.

October 2, 2018

An Athlete’s Guide to Power Racks

Other than being used as an apparatus to rest a barbell on for squats, the power rack is often overlooked in most gyms. The fact is, the power rack enables you to safely perform many other core exercises and experiment with many unique training methods that can help you add muscle, get stronger, or become more powerful. That said, what makes a good power rack?

September 25, 2018

Six Squat Myths that Must Die

Back squats have been a key component of the BFS Total Program since Day 1, which translates into 40+ years. It is unquestionably one of the single most productive exercises that can be performed in the weight room to increase overall strength and power.

April 26, 2018

Maximize Your Workout Time, Dot Drill For Efficient, Effective Warm Ups

At BFS, we have the simple and effective method of properly warming up for lifting. It's called the Dot Drill. Download your free Dot Drill Instructions here. If nothing else, a warm-up needs to increase your body temperature, breathing rate and heart rate to the level of the activity you will be performing. This means you need to break a sweat, so static stretching is not what you need.

April 26, 2018

Mario Martinez Passes On

Martinez started his weightlifting career lifting on 5-foot exercise bars with non-revolving sleeves, and when he was a teenager did 6 sets of 6 in the clean and jerk with 295 pounds with such a bar. He eventually moved to San Francisco to train with legendary coach Jim Schmitz, who was featured in our Spring 2002 edition.

April 24, 2018

The Science of Hex Bar Deadlifts

As the popularity of the hex bar continues to grow, so has the number of research studies extolling its effectiveness. The lasts appeared in the January 2018 issue of the Journal of Strength and Conditioning Research

April 23, 2018

Family Man, Teacher, Coach, Friend: Remembering Rick Bojak

Since our early years, BFS magazine has featured many articles sharing the wisdom and accomplishments of BFS Clinician Rick Bojak. Bojak was a class act who inspired countless young men and women to succeed in not just sports, but academics. Rick passed away on Friday, May 12, 2017. To get an idea of the lives this amazing man has touched and changed for the better, consider these tributes:

April 10, 2018

Taking Charge with Dakota G. Elliott

BFS is the best program for youth or anyone wanting to learn a great amount as they progress. I would even argue it’s great for college-level athletes simply because of the growth and development that comes with the constant challenge that is your work out.

April 6, 2018

CERTIFICATION CAN REDUCE LIABILITY CONCERNS AND IMPROVE YOUR STUDENT'S PERFORMANCE

Increase the effectiveness of your strength training program! BFS has the answer for every high school coach and teacher!Get Certified and run the entire BFS Total Program used by hundreds of championship teams across the country!

April 6, 2018

Technology in the Weight Room

More and more often we are seeing new technology-driven changes in the weight room. Do you absolutely need these changes? Maybe not, the athlete must still pick up the weight and put it down to get benefits of strength training. However, these new workflows can make big difference in getting most out of your workout time.

March 7, 2018

BFS Professional Development Can Make A Difference In Your Career, Your School, And Your District

Young bodies are growing and maturing and PE classes are where students can learn how much their bodies are capable of. In PE, and in school athletics, lessons in health and self-esteem are taught and BFS is a part of that. BFS is committed to strength, conditioning and agility training for your students. Bringing in a Professional Development Day can change the trajectory of many PE teachers relationship with the weight room.

December 5, 2017

MONTE VISTA SUCCESS! Monarchs Crowned CIF Division 4 Champions

Congratulations to the Monte Vista Monarchs! In a stunning 71 to 48 victory the Monte Vista Monarchs rode their strength and conditioning to a record 8 touchdowns. Pulling away in the second half the Monarchs sealed the championship with junior Jahon McClendon rushing for 380 yards! After the victory, Coach Hamamoto was quick to text BFS president, John Rowbotham, the news: "We won today. Another championship for BFS". BFS is honored and humbled to have a great coach like Ron Hamamoto in our corner.

November 28, 2017

MONTE VISTA ON THE ROAD TO A CHAMPIONSHIP GAME!

Coach Hamamoto is a shining example of a BFS Coach. His passion for the kids he teaches and influences is second to none. Coach has brought this passion - and The BFS Total Program - everywhere he has coached across Southern California. Now on the eve of a championship game, BFS takes a look back at the career of this dedicated coach and teacher!

November 22, 2017

BFS Anti Bullying with P2P

BFS is proud to attend the Los Angeles Clippers game at the Staples Center on November 30th as part of the many fine organizations supporting young people. This exciting event will bring anti-bullying organizations together and serve as a fundraiser for Speak Out and Silence Bullies.

October 26, 2017

SEASONS CHANGE, SPORTS CHANGE, BUT YOUR TRAINING? NO WAY!

This is a time of year many educators and coaches assess their athletic programs and explore ideas on what could make a difference in the future. Few teams make the playoffs, even fewer are division champions and only one is state champion. Is your team in this elite group? How can your school crack the code to improving from year to year - season to season?

October 19, 2017

BFS Impacts Large and Small Districts Across the Country

BFS is a company founded and built by teachers and coaches, for teachers and coaches. The BFS Total Program is a training program that came into existence to solve the problem of unifying training for sports and physical education students. The original coaches of BFS were inspired by track and field athletes who used the weight room to run faster, throw further and leap higher - all skills that are essential to excelling in most other sports. So the Total Program was born to bring these development and training techniques to the entire student body.

September 26, 2017

HOT AUXILIARIES! Why BFS Athletes Need Lat Pulldowns

Auxiliary lifts are special exercises that are sport specific and help prevent common injuries. One auxiliary exercise that BFS has been promoting for the past four decades is the lat pulldown, which may seem odd as most coaches would consider it a bodybuilding, or general fitness exercise. Some even believe that it's a harmful exercise that may cause injury. Let's look at the facts.

September 19, 2017

The Squat in 2017

Because the squat was such a controversial exercise at the time BFS opened its doors in 1976, almost every article that appeared in BFS magazine about the squat included a section about how it could help prevent injuries, not cause them, and improve athletic performance. BFS Founder Dr. Greg Shepard and his team of clinicians also took our message on the road, each year giving hundreds of clinics at schools and athletic training facilities promoting the value of squats.

September 15, 2017

Five Things You Probably Didn't Know About BFS!

With over 41 years in the business, BFS has established itself as the leader in athletic and physical fitness training. We've not only shared our message through our magazine, website, and social media outlets, but our clinicians have given nearly 20,000 hands-on total program clinics, coaching certifications, and character education seminars. Despite this exposure, there are a few unique aspects of BFS that many people may not know about. Here are five of them: Read more

September 6, 2017

Spanning Generations with Sean Waxman

BFS had a great weekend at FitCon Utah's St George edition. At events like these we are often approached by people who come through the BFS program and have great stories to tell. (After 40 years of making an impact across the country there are a lot of stories tell!) This event was no exception.

September 6, 2017

MONTANA STRONG AND TEXAS DYNASTIES! Did you miss these BFS summer issues? Free digital mags available now!

BFS Clinician and Coach, Jim Brown was in Texas and was honored to meet with Steve Wood, Head Football Coach of the 6 time, 5A Texas State Champions, Aledo Bearcats. After running the table at 16 - 0 The Aledo Texas Bearcats have been recognized by MaxPreps as one of the top 25 varsity football programs out of more than 1700 programs across the country and have received the National Guard National Ranking Trophy.

June 22, 2017

BFS on the Road - Professional Development in New York Public Schools!

Working with New York City Public Schools this month has been an awesome experience for BFS. Our all new Professional Development seminars have really been making an impact across the largest school district in the country. Many PE teachers and administrators have hailed the day as one of the most fruitful seminars they have ever attended.

June 19, 2017

BFS on the Road in Aledo Texas!

BFS Clinician JIm Brown is on the road again. BFS Clinicians are privileged to travel around the country and help athletes students and coaches reach their full potential. On these journeys we get to meet with some of the brightest and best influencers in athletics.

May 26, 2017

New Weight Rooms and New Connections

One of the perks of being a BFS Clinician is the sheer number of great people we get to meet and interact with as we travel across the country. From teachers and coaches and high school athletes at the highest level, we love the chance to impact lives. However, we also know that we are equally impacted by the people we are fortunate enough to come across in our journey. Case in point: BFS Clinician Jim Brown.

April 11, 2017

How I learned more from training 9-year olds than from training pro athletes

As winter training slowly come to an end, athletes eagerly await the start of a new season. Nowhere is this more apparent, than in the sport of Baseball. The boys of summer are once again ready to set new records, and, hopefully, replace any previous disappointments with cheers and thrills. This goal of achievement relies heavily on the fact that, the winter training program was fundamentally sound and efficient in correcting weaknesses and forging new strengths. The winter training program has to realize that, like most sports, Baseball is a "True Agility" sport. Every movement on the field is decision-based, which, in essence, is the definition of True Agility.

April 6, 2017

Record Keeping is Central to the BFS Total Program

You can keep the simplicity of our Set-Rep Log books, but get the management functions and portability of a phone app. App includes predefined weekly schedules with recommended lifts for all common sports. Customize your weekly schedule using any lift on any day.

March 22, 2017

BFS CONFIRMS COMMITMENT TO P.E. IN BOSTON

March 10, 2017

Program, People, Product

Before taking any action, ask yourself, “How can this money improve our facility to optimize the performance of our athletes and enhance the health and wellness of our students?” Unless we first address potential problem areas – in the equipment, the space, the level of instruction or the ages of the students and athletes – we’re sure to face unnecessary financial and physical costs later. Here is the most effective and efficient process I have found as an athlete, educator and parent for building a safe and fiscally responsible program for the highest level of athletic performance: The 3 P’s: Program, People, Product.

March 3, 2017

Plate Loaded Equipment Delivers on a Budget

Selectorized equipment is certainly a time-saver. To change resistance the user only has to move a pin attached to the weight stack, and the machines tend to take up less space than plate-loaded equipment, especially when weight holders are required. But in terms of performance, there is no difference between selectorized machines and plate-loaded variations. There is, however, one major advantage of plate-loaded equipment: cost.

February 8, 2017

UNIFIED TRAINING FOR MULTI-SPORTS ATHLETES

When the strength coaching profession was in its infancy in the 1970s, it was difficult to find information about periodization. Much of the material appeared only in articles published in expensive journals or a few hard-to-acquire books, many not available in English. All that has changed in today’s computer age, but easier access comes with its own set of problems.

February 2, 2017

Hex Bar for Athletic Superiority

Forty years ago the deadlift was one of the core exercises we encouraged athletes to perform year-round. BFS pushed this great core exercise in our early years because it was unparalleled in developing the glutes, hamstrings, and lower back. We still believe that, but the fact is that we soon played less emphasis on it because we found something better.

January 13, 2017

First Issue of 2017 Now Available

Amanda Vesti is a motivating young cross country runner who has exceeded expectations and shocked her entire state with her 2016 exploits! Her coach, Paul Dick, credits her success to building a proper power to body weight ratio with BFS Core Lifts. Her increased metabolism from strength training helped Amanda run faster while maintaining a cross country physique.

January 5, 2017

BFS Whats Happening

The BFS Total Program is a comprehensive system with one goal. To help young people be the best they can be in athletics, in academics, and in life. In this issue of BFS Magazine, we have assembled articles for the archives to help you get started!

December 20, 2016

Bob Rowbotham’s Tradition of Excellence

40 Years Strong In 1979 Bob Rowbotham joined the Bigger Faster Stronger team as a clinician, and eventually took over the company as president and later CEO. Although there have been many advances in the fields of athletic and physical fitness since BFS headquarters opened its doors, the principles BFS was founded on have not changed. Coach Rowbotham has made certain of that.

December 16, 2016

Jumping into Plyometrics

NO Fad or quick fix Plyometrics have been an essential part of the BFS Total Program since it's inception. Plyometrics have proved to be vital to championship programs across the country for 40 years! Plyometrics is a powerful tool for athletic training, in the middle school and high school environment, the most practical and effective form of plyometric training is box jumps.

November 14, 2016

BFS Leadership Program Exposes Young Leaders to Top Coaches in Athletics and Sports Science

In the first week of November, BFS hosted our Leadership Program which exposes top students and athletes to real-world applications of leadership. Coach Kyle Fiat and Athletic Director Rich Reed from Dulaney High School in Maryland, accompanied four leaders from the Lion's Lacrosse program to Salt Lake City to learn from top coaches and researchers in the world athletics.

November 1, 2016

BFS Magazine From the Editor - Up Front by Kim Goss

It’s been said that the number of sports medicine clinics in the US is growing at such a fast pace that by the year 2019 they will all be connected by a giant walkway. That’s a joke. What’s not a joke is seeing a large number of athletes disappearing from high school athletes to specialize in a single sport.

August 15, 2016

Pick Your Spots

In working with high school athletes in my area, one challenge I’ve found is convincing coaches that it’s important to lift hard in-season. It’s a message that BFS has been preaching for the past 40 years. Take the example of track and field, specifically high school sports where I live. There is the indoor season, the outdoor season, and in the summer the sport can continue with amateur competitions run by the AAU and USTAF. Let’s break down the outdoor season.

March 14, 2016

Run the Total Program on your Terms

Boys, girls, soccer, football, volleyball or track - it does not matter, running faster and jumping higher will improve your winning chances. And strength training and conditioning will build your speed and power. The BFS Total Program provides a clear system of record keeping so you know that the training done in the weight room is translating to results on the field of play.

February 23, 2016

Free February Magazine Live and BFS Set Rep App Explained!

With the advancement of technology and the push for integrated PE program, BFS set about developing an app for the BFS Set/Rep Log Book. Because the app is based on the web, BFS offers this software across any device or operating system with a web browser.

February 9, 2016

GHD For Speed!

The Glute Ham Developer The GHD has been the number 1 auxiliary exercise for the BFS Total Program since it's inception 40 years ago. Now in the last decade this posterior chain essential has gained respect and understanding across many athletic and fitness training programs. Whether getting through the WOD at your local box or building speed in a Division 1 weight room, the GHD is now seen everywhere!

February 5, 2016

40 Years and Growing Stronger

There is no shortage of social media outlets that promise you the best athletic training system for young athletes. There are good programs, and there are some that are…well, not so good. What separates BFS from all of them is our 40-year history of success. That’s right – four decades!

December 9, 2015

Be an 11! The Case for Character Education

Every year BFS clinicians visit numerous schools and youth organizations to give Be an 11 presentations that guide young people in setting worthy goals, both athletic and personal, and then help them develop action plans to achieve these goals. The Be an 11 program shows young people the importance of making positive choices, maintaining their self-respect and being team players and role models for others. The Be an 11 program is simply about being successful in all areas of life.

December 7, 2015

BFS 101, Strength - Training and Equipment

BFS has been in the business of building championship quality weight rooms since 1976. With our Total Program, BFS has helped turn around more high schools programs in every sport than any other strength and athletic development system. Now more streamlined and advanced than ever, getting your athletes in and out of the weight room is facilitated with your choice of recording methods. The classic Set Rep Log Book is time tested, the brand new Set Rep Log App takes advantage of web based recording, and the Beat The Computer program delivers with built in incremental improvement goals.

November 4, 2015

15 Minutes on Implementing the BFS Total Program

Boys, girls, soccer, football, volleyball or track - it does not matter, running faster and jumping higher will improve your winning chances. And strength training and conditioning will build your speed and power. The BFS Total Program provides a clear system of record keeping so you know that the training done in the weight room is translating to results on the field of play.

October 28, 2015

3 Minutes on why 45 Years of BFS Means Success For You!

Breakout! The Championship Camp begins with a "coaches only" breakout session to get the staff up to speed on how the Total Program provides results through record keeping and goal setting. Then the student-athletes get two days of coaching and education on correct lifting, speed, plyometrics, all the while breaking personal records every week!

October 19, 2015

3 Minutes on Power Balance with the Lunge

BFS Championship Camps promote strength, agility and speed which add up to "power balance". Power balance is important in all sports, for boys and girls. Football, basketball, volleyball, baseball, soccer, wrestling and in track: hurdles, high jump, long jump, pole vault, discus, shot put, javelin and more. Whenever an athlete needs to change direction explosively and transfer quickly from one leg to the other, power balance is required. Lunges are fantastic for that purpose.

October 8, 2015

4 Minutes with the Straight Leg Deadlift

The Straight Leg Deadlift is a recommended auxiliary lift in the BFS Total Program. Essential for building range of motion and speed this lift is often misunderstood. While it does build strength the primary goal is to build speed and flexibility. Measuring your results should be kept track of on the "sit and reach" flexibility test

October 1, 2015

6 Minutes with Alina K. Fong, PhD

September 23, 2015

Character education a dominant attribute of high school sports! BFS Magazine tells the story!

High school football is making a lot of news in the last couple of weeks. And it is not good. From athletes in Texas blindsiding a ref to a top college recruit allegedly smearing a painful cream into an opposing player's face, these are the stories being told about high school athletes. At BFS we acknowledge these sort of events happen, but we firmly reject the notion that they are the norm. We work with 1,000s of students and coaches annually through our Total Program and Be An 11 Seminars and we have seen all the good high school sports brings to individuals, schools and entire communities!

September 8, 2015

Training the Power Snatch Get this free article on advanced technique!

In the BFS program, the power snatch is considered an advanced auxiliary exercise that can be used in place of the power clean. Both exercises develop the same muscles and increase power, and in fact improving your ability in one lift with improve your performance in the other. The power snatch, however, offers several advantages over the power clean and other types of explosive lifts.

September 1, 2015

Concussion, Beyond Awarness

BFS has worked hard for the past five years to increase awareness of the problem of traumatic brain injury in athletics. Through out social networking channels we have shared research on the latest ways to diagnose and treat concussions. Our coaching staff has teams with experts in the field of neuroscience and medicine to given formal and informal presentations to coaches, administrators, parents and athletes on the subject. It was time for us to take the next step.

August 20, 2015

The Basics Help Timpview Win! “The BFS core lifts are the most important exercises for football: power cleans, squats, deadlifts, and bench presses,” Cary Whittingham

Fred Whittingham was a coach for the Los Angeles Rams from 1982-1991, his son Kyle is the head football coach for the University of Utah Utes, and Kyle’s younger brother Cary is the head coach for the Timpview High School Thunderbirds in Provo, Utah. This is Ca

August 14, 2015

From Your Computer to Your Phone BFS Has Modern Solution to Weight Room Training!

The BFS True Squat App for iPhones, and soon Android, duplicates what happens during the marble test. It's even more accurate to use the True Squat because it's 100 percent objective.

August 11, 2015

The BFS Set/Rep Logbook Goes High Tech 

Technology has become an integral part of the high school educational system, such that many classes don’t have books or handouts. This is the inspiration for the set-rep app that can be used for a smartphone, tablet or laptop. Before getting into the details of this BFS Set/Rep Log App, let’s look at why BFS believes that logbooks are so important.

July 20, 2015

Waterloo Baseball: 400 Wins and Growing!

Asked about the theory that baseball players should avoid weight training because it can make them “muscle bound,” Vogel replied. “There are still a few ‘old school’ coaches who are reluctant to have their players lift, but most baseball coaches have come around to where they see the benefits of weight training for their players.”

May 21, 2015

Building Champions Issue, BFS Magazine

The BFS Magazine May/June Issue is packed with inspirational articles from high school teams and coaches who are making a difference on their teams and in their communities.

April 29, 2015

Rediscover Box Squats

In the early days of the Iron Game, bodybuilders trained hard on strength lifts such as the squat, deadlift, and bench press. Chuck Sipes, winner of the IFBB Mr. Universe in 1960, had massive muscles that enabled him to bench press 570 pounds and lift 250 pounds in the barbell curl. Sipes was a proponent of heavy partial movements, believing that their primary benefit is to increase tendon strength. That’s only one aspect of what partial movements can do for you.