BFS Auxiliary Lifts by Sport
By Dr. Greg Shepard Auxiliary lifts are done in addition to the BFS Core Lifts.
Generally, do 2 sets of 10 reps on each auxiliary. The If you are working in a small group, you do the auxiliary exceptions might be with dips (do up to 5 sets or more lifts AFTER the Core Lifts. Otherwise, you fit the auxiliary reps), Hip Sled (do reps on a command) and wrestlers may lifts in a rotation with the Core Lifts as described in the wish to do sets of up to 25 reps. The entire auxiliary system is thoroughly explained and shown in detail on my brand Select no more than 5 auxiliary lifts. When you start new video. (See page 12 and 13.) Track is the only sport not doing more than that, especially 10 or more, then you'll listed below because of the many different events.
Generhave a TIME and ENERGY problem. You'll find that your ally, 1 would do the basketball auxiliaries and have all the athletes will not have enough time and energy to do sprintthrowers also do the oblique twisters. ing, stamina, flexibility, plyometric, agility and technique Our BFS professional staff (myself, Rick, Bob, Stefan, work. Think of the TOTAL PIE. You must slice it up corand Sam) had a sometimes heated discussion as to which rectly between all facets which will] get you to your ultimate auxiliaries were the best for the following sports. We voted objective.
That ultimate objective is, of course, to reach and revoted and the following is what was finally agreed one’s potential and WIN. upon. You may disagree and that’s fine, but you better Selection of auxiliary exercises is done as you think of have a solid reason and able to defend your choice. How which one’s will help you win or prevent specific injury. will your choice help you win or prevent specific injury For example, on a scale of one to ten how important are better than our choice? Football coaches can break auneck exercises to a football player or a wrestler. Obviously, xiliaries down by position as long as the Core Lifts are the same.
neck exercises are not that important so you select an auxiliary that is important.
THE BFS AUXILIARY LIFTS BY SPORT FOOTBALL MON:
WED:
Neck, Leg Curl, Leg Extension, Glute Ham, MON:
Lunges.
WED:
Neck, Heavy Dips, Incline, Hip Sled, Behind the Neck Press.
FRI:
Leg Curl, Leg Extension, Glute Ham, Lunges. Lat Pulls, Tricep Pushdowns or Dips, Behind the Neck Press, Dumbbell Chest Flies.
FRI:
Leg Curl, Leg Extension, Glute Ham, Straight Neck, Leg Curl, Leg Extension, Glute Ham, Leg Dead Lifts.
Straight Leg Dead Lifts.
BASEBALL — SOFTBALL MON:
Leg Curl, Leg Extension, Glute Ham, Lunges.
WED:
Leg Curl, Leg Extension, Glute Ham, Lunges.
WED:
Tricep Pushdowns, Pullovers.
FRI:
MON:
Neck Press, Oblique Twisters with Plate.
FRI:
=©Leg Curl, Leg Extension, Glute Ham, Straight Leg Curl, Leg Extension, Glute Ham, Straight Leg Dead Lifts.
Leg Dead lifts.
SOCCER MON:
Neck, Leg Curl, Leg Extension, Glute Ham, Straight Leg Dead Lifts.
Neck Press. WED:
Neck, Behind the Neck Press, Lat Pulls, Leg Curl, Leg Extensions.
FRI:
MON:
Neck, Leg Curl, Leg Extension, Glute Ham, Lunges.
WED:
Neck, Dips, Leg Curls, Leg Extensions, Arm Curls. FRI:
Neck, Pull-ups, Lunges, Arm Curls, Behind the Neck Press. “Rope climb can be done everyday.
From BFS Magazine — November/December 1986. Part of the BFS Magazine Archive (1980–2014).
