By Dr. Greg Shepard
Straight-Leg D.L.
BASIC ASSUMPTIONS 1. High School Situation bar upward. As this is done, split your feet super quickly as you would do in a Olympic style Clean and Jerk. The bar will end up overhead in a locked position. Then stand upright. Do two sets of 5-10 reps. Jerk Presses develop upper body explosiveness as well as great shoulder strength. As discussed on the Core Lift article on page 36, your Heavy Dips: Unbelievable in developing powerful triceps. class should be organized just like practice. One third of You should have a dip belt for your stronger athletes. your class will be doing one Core Lift, one third another Core Lift and the remaining third will be doing Auxiliary Lifts.
Then, switch the groups as you divide the total linemen, all defensive personnel and shot putters. It is also workout into three equal time segments.
Do no more than 5 auxiliary exercises per workout was doing heavy lifting, I would use five 45 helpful for jump shots in basketball and all sports who throw an implement or ball. session. Select only those exercises that will help you win Incline Press: A favorite auxiliary for many. It develops in your particular sport. Generally do two sets of ten reps the upper chest area and aids your Bench Press. on each auxiliary and only record the most important duplicates shot putting and an offensive lineman’s pass auxiliaries in the BFS Set-Rep Log Book.
Our BFS professional staff rated 100 different auxiliary Push Press: Assume the same position as in the Jerk Press exercises and came up with the auxiliary exercises listed and squat down slightly. Now, explosively thrust the bar above. They fit all sports very well except the Neck upward with the legs and arms. However, this time you Exercise. Basketball players, for example don’t need to will keep the feet stationary. Don’t split. This exercise will work on their neck to win in their sport. Therefore, those build more shoulder strength but less explosive snap and athletes involved may leave it out altogether or replace it power than the Jerk Press. with another of your choosing.
If you have a total of only Lunges: This develops power balance. Each leg is forced 45 minutes of workout time, that means 15 minutes will be to work independently from each other. Also, there is no devoted to your Auxiliary Lifts. Hence, when five stress on the lower back. You may do this exercise with auxiliary exercises are done, you will have three minutes dumbbells or a regular bar. Develops the hamstrings, to do each one. Do not allow your kids to stand around quadriceps, and buttocks.
They should always be looking for an open spot Straight-Leg Dead Lift: Do this with a very light weight.
The following is a list of our Auxiliary Exercises and why we think they will help you win:
Use no more than 40% of your Parallel Squat max. Do every rep in a slow and controlled manner. Most of your Neck Exercise: Obvious in football and wrestling. kids will only be using between 100 and 200 pounds. You Leg Curls: Develops the hamstrings and strengthens the do this one for speed. It’s like magic because you are knee joint area. Helps your speed and prevents injury. stretching and strengthening your glutes and hamstrings Leg Extensions: Develops the quadriceps and strengthens at the same time. It is one of the great keys to improving the knee joint area. speed.
Helps prevent knee injuries.
Glute Ham Developer: A superior way to develop the gluteous maximus, gluteous minimus and the entire area of the buttocks. It will also strengthen the hamstrings, especially in the lower area. pulls.
Jerk Press: Place bar behind the neck in a high bar Squat position, squat down slightly and explosively thrust the 1. The New Book: Info on page 5 2. The Auxiliary Lift Video:
From BFS Magazine — November/December 1989. Part of the BFS Magazine Archive (1980–2014).
