By Dr. Greg Shepard
BFS SETS & REPS by DR. GREG SHEPARD Last month I did a 2nd BFS Clinic for a high school football coach. His team won eleven games in a row last season and he was the State 4-A Coach-of-the-Year. However, as I looked at the athletes’ record cards, I realized they were only keeping track of the set records. No rep records were being broken; only set records.
When it was time to repeat the 3x3 workout, they would look at the total record of 430 pounds, as illustrated, and try to break that on Week Five.
This is wonderful, but it does not take full advantage of the BFS Set-Rep System. We guarantee that every player will break 8 or more records every week for as long as they’re in high school.
However, to do that you have to keep track of all rep records. This creates a greater intensity and a greater sense of accomplishment. Now, why did this fine coach keep track of only the set records? He told me that it was taking too much time in the first several weeks to explain the whole system and he wanted to get on with the business of lifting. He had only 33 minutes of lifting time so there was a certain amount of pressure. As I pondered the problem, I decided to rewrite the way you begin our system to help coaches who feel they are in a similar situation.
The First Week Begin each core lift with a a max if you know that poundage. If you don’t know, be very conservative. the Power Clean or Trap Bar Lift.
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F: : a little weight, then on the third set, when you do 3 or more, make sure NEVER LIFT LESS THAN THAT AGAIN! Let’s use the example shown: the athlete should have been able to do 10 reps at 150 pounds on the Bench or Squat Core Lifts on his 3rd set. Now record what you've done, as illustrated on the left, to establish your 3x3 set record of 430 pounds PLUS ALL of the estabthe right.
Elast week we did 150 x 10 reps. last set our athlete got six reps. is illustrated in the shaded area to the right. The Third Week FTE Hes: break 5 records on each of our six core lifts, that’s 30 records in one you do, then you've got to try 165 pounds and get 5 reps. That went great!
What is the 10 rep record? It is | MAX 150 | 160__| : : : also try to break your set records. you must break at least 8 records per week between all six core lifts. It’s HNo Plateaus!
Over 250,000 Set-Rep Logs Sold!
Ideal For All Sports!
Workout:
Contents: Each Log Book contains a section explaining the lift. areas. your school logo and school colors $2.70 each . (minimum order of 100) fourth section contains record and all repetitions.
| BFS nutritional rating system, an agility record chart, | the BFS Dot Drill, and a goal record chart
From BFS Magazine — Summer 1993. Part of the BFS Magazine Archive (1980–2014).
