By Dr. Greg Shepard
READ!
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The BFS Readiness Program can produce spectacular results in any junior high school. It can be implemented into a physical education class. It can really be surprising just how fast seventh graders can learn and profit from this program. You start with just the 45 pound bar with two to three workouts per week. On the first day, do Box Squats, Towel Benches and Straight-Leg-Dead Lifts. On the second workout day, do Parallel Squats, Bench Presses and Cleans. If you have enough time after | those three core lifts, you may then include some auxiliary exercises. The athlete must be able to do every rep in the set with perfect technique in order to increase by five pounds the next week.
If the technique is not perfect, you cannot increase no matter how easy it is. This system is really amazing in producing great technique in young kids.
Graduation from the BFS Readiness Program is a great goal for any junior high athlete. You just be able to Parallel Squat 145 pounds for two sets of 10 reps, Bench Press 105 pounds also for two sets of 10 reps, and Power Clean 105 pounds for two sets of 5 reps. About one in five boys should be able to graduate by The BFS 5lb Training Plates Makes the Readiness the end of their seventh grade year. After graduation, Program fantastic for coaches and athletes. Now Jr. the athlete would then use the Standard BFS Program.
Many athletes by the end of junior high will be able to High kids and/or high school girls can do the whole Bench 200, Parallel Squat 300 and Power Clean 175 BFS program like the advanced bigger athletes. pounds. All junior high athletes can and should do the BFS 1-2-3-4 Flexibility Program and BFS Agility Dot Drill. In addition, there is no reason why junior This means doing Power Cleans safely and with great technique. Only $59.00 high athletes can’t be taught how to sprint and do plyometrics.
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From BFS Magazine — Winter 1992. Part of the BFS Magazine Archive (1980–2014).
