By BFS
FROM THE EDITOR A Message from BFS Editor in Chief Kim Goss, MS Confirm As Friend? section – it will be devoted to content of particular interest finally broke down and started a Facebook page. No, I to young women athletes, their parents and coaches. won’t use it to tell the world about my ingrown toenail But because we have a finite amount of space, when or to notify potential burglars when I leave my house unattended. For me, its purpose is to stay in contact with old we add something we must take something away. That something will be the Physical Education section and Dr. friends and to recognize the accomplishments of the amazing athletes I’ve had the privilege to train.
It may seem rather Marc Rabinoff’s column, “The Dark Side of Sports.” We appreciate Dr. Rabinoff’s contributions over the past nine conservative to have waited so long to become involved with years in covering many of the major issues of sports liability. this technology, but when it comes to change, I’m careful – 3KRWR.DULP*KRQHP This doesn’t mean that we will as is BFS. no longer have articles about physical The words “relaunch” education or editorial contributions and “makeover” have become from Dr. Marc Rabinoff – he is commonplace in our society, not being “unfriended.” Although especially in the fitness business. Dr.
Rabinoff is scaling down Many competitors of BFS have his workload as he heads into a changed their business focus entirely, well-deserved retirement, he will and often the result has been that contribute to BFS as an expert their decisions ended badly. BFS consultant for upcoming articles continues to operate very much in the that relate to sports liability. Physical same way we did when we started: education issues will be covered in holding clinics, promoting a unified the Features section or, depending workout program, and providing upon the subject matter, the BFS those who need quality equipment Program section. with just that – at a BFS price!
The For this issue, the individual result is that we are still in business contributing to the For Women Only after 35 years, and in fact we’re still section is Laanna Carrasco, who did growing – our end-of-year sales in the “2011 BFS High School of the 2011 were even better than those in Year” article in our January 2012 issue. the previous year. With such success Team BFS weightlifter Mary-Pier Gaudet Laanna holds a master’s degree in in our pocket, we think long and hard recently completed work on the movie Snow White. Expect to read more about her in our journalism, was a Division I basketball about making changes – and that new section, For Women Only.
player, and interned as a strength and includes this magazine. conditioning coach at two prestigious universities, Harvard It took more than two decades before we switched and Brown. She will be discussing the many scholarship from four issues a year to six! This decision to publish on a opportunities available for young women. That’s a good start – bimonthly basis enabled us to expand our editorial content, and a change for the better. especially in regard to covering women’s sports. Women athletes increasingly appear on BFS covers, and several years Kim Goss, MS ago we established a BFS High School Female Athlete of the Editor in Chief, Year award. Now we’ve decided to make another change.
BFS magazine With this issue, we are starting a For Women Only kim@bfsmail.com IMARCH/APRIL 2012 ISSUE #143 3KRWR'DYLG6WOXND Confirm As Friend?
News and highlights from the world of athletic fitness FOUNDER/CEO BFS PRESIDENT Jared Abbrederis Wisconsin Athletic Communications 10 Going Strong at Cameron High School Q Success for everyone is the standard at this West Virginia high school 14 Running Back Jared Abbrederis: University of Q A former BFS Athlete of the Year is making it big in college football 18 Answering the Critics: The Back Squat QCommentary on the latest controversy surrounding this great exercise Salt Lake City, Utah 84119 info@bfsmail.com This is an official publication of Bigger Faster Stronger, Inc. It is published bimonthly.
Subscriptions are $19.95 per magazine may be reproduced in any form without the express written consent in this issue are subject to change without notice. All equipment will be shipped the most economical way, F.O.B. Salt presented in BFS magazine is not meant to provide medical advice; you should obtain medical advice from your private healthcare practitioner.
Timeless insight into a proven mindset and training philsophy for success A look at one of America’s best hopes for iron game gold 30 The Health Care Community Meets BFS Q Highlights into a BFS seminar at Bridgeport College of Chiropractic TRAINING AND EQUIPMENT 34 Free Weights 101: The Power Rack Q It’s time to take another look at this versatile training tool 40 11 Practical Ways to Get Quick Feet Q How to improve this vital athletic quality – fast!
FOR WOMEN ONLY 44 Scholarships for Women: Come and Get ’Em! Q How young women athletes can earn money for school 2012 Power Clean Championships Set for Vegas The 8th Annual National High School Power Clean Championships will be held on May 12, 2012, at Bonanza High School in Las Vegas, Nevada. Val Balison is the meet director; for more information contact him at vjbalison@cox.net. The 2011 event resulted in many national records being set, and it also was the first year to officially offer competitive events in a women’s division. The best lifter for females was Chloe Van Tussenbroek of West Jordan High School in Utah, who set a national record of 165 pounds in the 152-pound bodyweight class.
National records were set in three other bodyweight classes. For the men, the best lifter was CJ Fort of Global High School in Nevada, who set a national record of 315 pounds in the 169.5-pound bodyweight class. National records for the men were set in four other bodyweight classes; consult the BFS magazine archives for results of past championships. Here are the current national record for boys and girls records in each bodyweight category.
BOYS WT CLASS 110 123.5 136.5 152 169.5 187 207 231 HWT Eric Sorto Brett Sampson Josh Gilbert Saulsberry/Rodgers/Glenn CJ Fort Darryl Brown Alec Walker Brett Rather Pat Mendes Global High School Las Vegas High School Global High School Las Vegas High School Global High School Las Vegas High School Las Vegas High School Green Valley High School Del Sol High School Monica Carballo Francesca Paraz Sarah Garcia Patryson/Lind Chloe Van Tussenbroek OPEN Robyn Mascolo Global Foothill Global Green Valley/Bonanza West Jordan Sarah (Cardinal) White In 2004 Sarah White, then Sarah Cardinal, became our first BFS High School Female Athlete of the Year. She was a perfect choice.
White inherited great genetics, as her father, Marc, was a member of the 1980 Canadian Olympic Team in weightlifting and had best lifts of a 369pound snatch and a 485-pound clean and jerk as a super heavyweight. Marc went on to earn a doctorate (today he is a highly respected radiologist), thus becoming a role model for Sarah to excel in both athletics and school. And she did just that. White attended Blackfoot High School in Blackfoot, Idaho, where she earned a 3.92 GPA. There she excelled in track, winning state titles in the discus and shot put.
She also competed in weightlifting, and at age 16 she snatched 171 pounds and clean and jerked 222 pounds to break School Age National records in the clean and jerk and total. These accomplishments earned her a track scholarship at the University of Utah. White started college as a nursing major and eventually BOOK REVIEW:
Coaches are always emphasizing the importance of having good posture, but how many coaches know how to accurately evaluate an athlete’s posture? Unless a coach has a background in dance, this skill is probably lacking. The practical resources available to coaches are few, but filling this need is Postural Assessment (Human Kinetics, 2012), a hands-on guide to assessing posture by Jane Johnson, MSc, a physiotherapist from London.
“This book focuses on what posture reveals about the relationship among various body parts so that you may become better informed about whether such relationships are causing or contributing to pain or discomfort or where these relationships might affect became a certified nursing assistant. After a year at the University of Utah she discovered that her true passion was for English literature and composition, and she discontinued competing in track. She eventually moved to California, where she met her husband-to-be, Jesse, who serves in the Air Force. Sarah and Jesse married in December 2008.
The Whites had their first son, Reginald Eugene White, in November 2009; and in August 2011 they welcomed into the world their second, Rhys Gerald White. Currently the Whites live in Fort George G. Mead Junction, Maryland, where White has a company that makes special baby blankets she calls “Soothing Swaddlers by Sarah.” She is also working on finishing her degree through Grand Canyon University to become an English teacher at the secondary level. She still lifts, working out in a home gym equipped with heavyduty free weights. Sarah White is a role model for young women, excelling in sports and education, and now as a mother. As we say at BFS, she is a true 11.
the stability of joints by increasing or decreasing joint range,” says Johnson. “The emphasis is on the assessment of the static posture in standing and seated positions” (Note that an assessment of dynamic posture would the BFS power balance drills.) Postural Assessment contains two parts; the first discusses the theory of postural assessment and the preliminary steps needed to perform an assessment. The second part of the book focuses on practical application, which the author refers to as “the nuts and bolts of postural assessment – where you start and what you look for.” This section is divided into four assessment categories: posterior, lateral, anterior and seated.
The book also contains many useful postural assessment charts to help with conducting these assessments. What is unique about this book is that when describing each body part assessment, Johnson offers her opinions about how to interpret your findings. For example, if an athlete stands with their elbows pointed outward, Johnson says this could indicate a shortening of the muscles that internally rotate the humerus (upper arm bone), such as the subscapularis, pectoralis major and teres major. Postural Assessment provides coaches with a good starting point in the field of postural assessment.
From here, they can progress to more advanced textbooks, such as Muscles: Testing and Function, with Posture and Pain by Florence Peterson Kendall et al. (Lippincott Williams & Wilkins, 1993) and Anatomy Trains by Thomas W. Myers (Churchill Livingstone, 2001).
3/$<(5352),/(6 BFS Player Profile: Jenny Lyvette Arthur American weightlifter Kelly Lynch was featured in the March/April 2007 issue of BFS in our article “America’s Strongest Girl.” Lynch held Junior (20 and under) records in two weight classes, one being a 249-pound clean and jerk in the 152-pound bodyweight class. But records are made to be broken, and at the National Junior Championships this January Jenny Lyvette Arthur exceeded that standard with a clean and jerk of 251 pounds, winning the national title. As a result, Arthur received a check for $1,000 from Poliquin Performance as part of Charles Poliquin’s record incentive program that he established for USA Weightlifting.
Arthur is a senior at Chestatee High School in Gainesville, Georgia, where she has a 3.2 GPA. She began lifting in October 2009 and is coached by Stan Luttrell. Arthur would like to pursue a degree in early childhood education and says that another of her goals is to volunteer at homeless shelters. 3KRWRVE\6WDQ/XWWUHOO BFS Player Profile: John Eagan John Eagan is a senior at Wautoma High School in Wautoma, Wisconsin, who will be attending Northern Illinois University on a football scholarship. He earned four letters in baseball and three in football and basketball.
This season as a quarterback, he was the Conference Player of the Year, passed for 1,731 yards (22 TDs) and rushed for 1,257 yards (17 TDs). Among his lifting and field-test bests are a 4.57 in the 40, 34.5" vertical jump, a clean of 260 pounds and a 430 squat.
Superslow weight training protocols consist of relatively long periods of lowering a weight (eccentric contraction) and raising a weight (concentric contraction). A typical protocol in a bench press, for example, would be to lower the barbell to the chest in five seconds and press the bar off the chest in 10 seconds. Superslow proponents claim that their method is superior to traditional weight training methods, but the research on this subject suggests otherwise.
In a study published in the August 2001 issue of the Journal of Strength and Conditioning Research, strength gains were quantified with 1RM assessments of the following exercises (results of the traditional training are shown first, followed by those of the superslow training): bench press, 34 percent vs. 11 percent; torsoarm (anterior lateral pulldown), 27 percent vs. 12 percent; leg press, 33 percent vs. 7 percent; leg extension, 56 percent vs. 24 percent; and leg curl, 40 percent vs. 15 percent.
In another study published in the November 2005 issue of the same peer-reviewed journal, the conventional training group improved their squatting Lusia Angilau strength by 6.8 percent compared to 3.6 percent for the superslow group. In the vertical jump test, used to determine peak power, the researchers found that the traditional training group showed significant improvement, whereas the superslow training group did not. In a third study published in the November 2011 issue of this journal, the authors found that at the end of their four-week study only the conventional training group had achieved “statistically significant improvements”
in strength, although the superslow group improved 14.7 percent in the sit-and-reach test compared to 11 percent for the conventional weight training group. Neurons are nerve cells that control muscle contractions, and these studies suggest that conventional training recruits more of these neurons. As such, conventional training enables the athlete to develop more force to lift more weight and produce more power. While superslow training is better than no training, athletes who are interested in developing physical superiority over their competition need to stick with conventional methods. As they say in the military, “Train the way you are going to fight!”
Get an Advantage on Chin-ups Chin-ups and pull-ups are basic upper body exercises that are especially popular in physical education classes and boot camp programs. As such, one convenient way to include these great exercises in a physical fitness or athletic fitness program is with the BFS Wall Mounted Modular Chin-up Bar. This unit has an oversized 1¼" chin-up bar and heavy-duty, 2" by 2", 11-gauge brackets. What’s unique about this product is that any number of brackets can be connected. Check the BFS online store for more product details.
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From BFS Magazine — March/April 2012. Part of the BFS Magazine Archive (1980–2014).
