By Dr. Greg Shepard
1. Using Pimarily Machines. 2. Doing Mostly Benches & Curls.
3. Doing Same Workout 3x per Week.
Parallel Squats and Power Cleans.
4, Making Squat & Clean Like Any Other Lift. The Core Lift concept is simply understanding some it doesn’t help significantly, I’ll gladly return your exercises are more important than others. Which is more money. What have you got to lose? “Your Potential!” important to success in football, your legs or arms? If What have you got to gain: “THE SECRET!” you answered legs, then which is more important Squats or Curls? Did you know there are still Division | schools who Bench and Curl 4x per week, leaving out Squats and Cleans.
United States spend more time and emphasis on the Bench Press and Curls than Squats and/or Cleans. The secret is still safe. You can still gain an edge on most opponents if you Squat and Clean correctly. It is mind boggling to me that in 1990 there are still a few Division I and Division I-AA schools that machines for their primary focus of strength. Every year for the past 25 years at every convention someone is selling a new gimmick or machine to replace the Parallel Squat. Each year many coaches fall for it and the secret is lost for awhile. There are still some Division I schools and many high schools who Squat and/or Clean 3x per week. That is a direct abuse of the secret.
It is an absolute fact that plateaus will set in rapidly. Motivating oneself to work those lifts at the proper intensity next to impossible.
Many coaches say,“We’ve got the secret. We Squat and Clean.” However, they do 3 sets of 10 reps right I. along with Curls, Lat Pulls, Leg Extensions and Tricep Pushdowns. Upper Limit potential will never never powerlifting stance. happen. They don’t have the secret. I].
Many many coaches say “We have the secret. We SPREAD THE CHEST: Critical coaching point to lock-in lower back.
Squat twice a week and have super intensity.” But alas, upon close scrutiny, we find their athletes don’t really Ill.
Parallel Squat. Their thighs are four inches high. They LOCK-IN LOWER BACK: A bowed out lower back is weak and dangerous. don’t have the secret plain and simple. IV.
The BFS Program also uses the Bench Press, Bench Variation, Trap Bar, Squat Variations and sometimes balance.
Clean Variations for core lifts. However, the Parallel unathletic.
Squat and Power Clean remain fundamental to the | V. secret. Looking back on my words I guess I really came don’t look at ceiling. It kills your balance. on strong but [ make no apologies only a challenge.
Assume you don’t have the secret, regardless of your VI.
SIT TALL: Wonderful coaching phrase. experience and expertise, and get the BFS Total Program Vil.
HIT PARALLEL: It’s a must!
Book (see page 82) or the Core Lift Video (see page 11). If
From BFS Magazine — November/December 1990. Part of the BFS Magazine Archive (1980–2014).
