Principles and Techniques of Improving Torso Strength
tine for all barbell exercises. It will provide for a rigid torso not only for squats and cleans, but also for presses tucking the chin, attempt to have the top of the head rise as you feel the chest rise. “Tuck the chin” does not mean to lower the head. Always emphasizing the “set” position, we do a wide variety of closed chain exercises to help the athlete become focused on good back management. All types of squats contribute to back strength, and flexibility when done properly. body movements and is extremely Over the years [ have extremities to the upper extremities. reason this area is often weak is training where most of the movements are assisted, supported, or isolated.
Also, a decline in the importance of physical education classes in schools correlates with declining torso strength.
First, let’s examine some principles of back development 1.Use free weight while standing 2.Do supplemental back extension Squats and Variations (may be done with stick only during warm-up)
3.Develop a mental process and “set” a.Erect body with good posture b.Inhale - Big - Expand the chest d.Tuck the chin IN, not down 4.Practice this “set” position often . Snatch Squat/Press . Squat Presses Good Mornings the floor and when returning the bar to the floor! The athlete should follow this rou- JAB Specials on a Bench As strength and back management improves, move into more overhead training for additional back and torso Medicine Ball Step-Ups Tighten All Torso Muscles development.
Overhead Exercises (sometimes in combinations) 1. Push Press — Back/Front 2. Push Jerk — Back/Front 3. Split Jerk — Front/Back 4. Alternate Arm Dumbbell Press for the rotational demands on the abdominals. Also, we do headham device which is fully adjustable for glute-ham raises, back extensions, and abdominals of all types may be the best machine in your gym for the throws with the feet.
Finally, talk with the athletes about their strengths and weaknesses and continually encourage them in back management concepts. You will see In addition to many variations of crunches, sit-ups, and leg lifts, medithem getting the total picture, improving and helping each other, which helps to make a positive atmosphere in the weightroom. tall, good posture, with chin tucked in, not down. the NSCA have contributed to these ideas. I must especially thank Mike hypers. made from the back “set” position. back training programs. the rounding. to strengthen the total torso. All of the closed-chain exercises listed are Editorial Note: listed the coach should select 3 or 4 tucked in, not down.
which fit the needs of the athlete and the training atmosphere. Specialize on them to the point of perfect tech- WEvery Athlete At Least & Personal Week After Week The BFS Set Rep System Is By Far, The Best Set-Rep System is based on highly complex scientific principles using Hans Selye's General Adaptation Syndrome Theories. structured format is our system's foundation and we have managed, with great success, to make the highly complex very, very easy. the Total Program Book ($17.95), the Set-Rep Log Book ($4.00) and in great detail in our 63-minute Set-Rep Video ($29.00) The BFS Set-Rep System is tailor made for high school athletes. designed especially to fit the time constraints of a P.
E. class, yet flexible enough to accommodate athletes who train after school. the natural and easy back and forth flow from in-season to off-season workouts. The BFS System is also perfect for college and we use it exclusively for Pro-Athletes.
SAN an Og BOOK Lasts One Year!
Organizes Every Workout: Athletes have specific goals with every set, every rep and every workout.
Contents: Each Log Book contains a section explaining the weekly lifting schedule. The second section explains the lifts - their Colors! proper execution, spotting techniques, and why we do the lift. The $2.70 Ea. next section explains recording and contains the actual weekly workouts and recording areas. The fourth section contains record charts for all core lifts and all repetitions. The last section contains a running record chart, an explanation of the BFS Dot Drill , and a goal record chart.
WE GUARANTEE IT! MOTIVATION: Athletes strive on the competitive nature of the BFS System. Breaking records consistently is the ultimate motivational factor in building great confidence!
NO PLAT: ZAUS: All other systems reach plateaus, some quickly and some after three months.
However, all will reach that frustrating point progress seems impossible and things sometimes go from bad to worse. tems, like one set of 8-12 reps or 3 sets of 10 reps reach this point very quickly, but even complex computer cycle-periodization systems will eventually have problems, especially at the high school level CONTEST OR RESEARCH STUDY: If any age group to be split into two groups for 12 weeks, one group doing the BFS and the other group doing any other system, what would happen? of athletes were Set-Rep System Absolutely no question! The BFS group would be stronger, more motivated and more ready to win!
100 Thick Stock Cards $79.00 (100 minimam) Available In School Colors All the recording sections in the Standard Log Book are in the BFS Record Card with two exceptions. In the Standard Log Book on Week II and III, the athlete has the option of doing 5S sets instead of 3 sets; otherwise it is exactly the same. All 75 records can be recorded and broken with the BFS Record Card. It is also excellent for in-season programs. Since it lasts 16 weeks, it can easily be used for a full semester. It is economical and you can get them in your school colors. It records all core and auxiliary lifts, vertical and standing long jumps, sit and reach, 40's and 20's.
From BFS Magazine — Spring 1995. Part of the BFS Magazine Archive (1980–2014).
