Starting Out Easy on the BFS Set Rep System

GETTING STARTED EASY Starting Out Easy On THE BFS SET REP SYSTEM felt. If it was real heavy, they should stay with the same weight. If they had some power to spare, they may increase 10, 20 or up toa maximumof 50 pounds. (Maximum weight If anyone could not do the3 reps on the first set, then take some weight off or possibly put that athlete on the BFS Readiness Program. Again, on Many coaches have asked, “How do you begin? How much do you start with?” Our BFS system makes it easy. the 3rd set, go through the same procedure of judging how the second set felt. The lifter can only go up a maximum of First of all, no one needs to feel intimidated. It really doesn’t 40 pounds (235 on the bar).

However, on this last set, you matter a whole lot on an exact poundage. Other systems do 3 or more reps up to ten reps. You then add up the want you to determine a max and then base weeks or even months of workouts on the result of that max. Our system poundage done on each set and record this in the Set-Rep Log Book. You also record your Rep Records done on the last set. (We record not only how much an athlete can do offers a better, safer and easier way. It is a mistake to have kids max out in the first week to one time, but also 2, 3, 4, 5, 6, 8 and 10 reps.)

For example, some of your better kids will squat 145 x 3, determine workout percentages. It is not very reliable, especially for high school athletes and because correct technique of lifting may be a serious problem, injuries may It is wise to start with a low weight and make sure of spotting procedures. The BFS records next week. Follow the same procedure on the Bench Press and System allows an athlete to do just this and yet begin the system witha 235 = 575 and note that the rep records, max through ten, are all 235 pounds. It is that lifter’s job then to break these occur in that first week, if you max out 195x 3and 235x 10 reps. You total the weight: 145 + 195+ bang.

In the first week, we do 3 sets of 3 reps Towel Bench Press. Start alittle lighter. Use 125 pounds on the first set. Only go up a maximum of 20 pounds on each with each of our core lifts. The second week 5 sets of5 reps successive set. are done and then 5-4-3-2-1 sets and reps are done in the in-season and already has a current max, then just take 80% third week.

The fourth week is special in that we break what we call rep records and concentrate on our higher reps, specifically 6, 8 and 10 reps. During the fifth week, you do 3 sets of 3 reps again but do more than before. You therefore begin the 4 week cycle again. However, sufÏce it to say that in the first everything begins full bore as you concentrate on technique, spotting and filling out the If an athlete has been lifting during the and begin your first set of 3 with that poundage. For example, an athlete with a current 300 pound bench would begin with 240 pounds. If it is not current, then begin with the ridiculously easy light weight. Don’t get hurt the first day!

The Power Clean and the Dead Lift are a little different in that on the 3rd set you only do up to 5S reps. Begin with 125 pounds on the Clean and 235 pounds on the Dead Lift with a spot. Maximum increases are 20 pounds per set. individual set-rep log book. (See page 4.)

We do Towel Benches and Box Squats on Monday, Now, let’s get back to the first day. Everyone starts with 145 pounds on the Squat and Box Squat with 3 reps on the Power Cleans and Dead Lifts on Wednesday, and Benches first set. Even though, for some, it may be ridiculously easy, and Parallel Squats on Fridays. we are making sure of technique and helping the spotters information on sets and reps, see page 4 for our learn their role. Now, they should judge how the first set Book or get our video on Sets and Reps (see page 8 and 9).

Good Luck!

ATennessee Strength Coach N.S.C.A. Coach of the Yea GUARANTEE:

Break 8 Personal Records Per Week!

Break 400 Per Year! NEW! UPDATED!

EASIER TO UNDERSTAND! EASIER TO RECORD! Actual Size 8% x11 This brand new Set-Rep Log (formally Personal Record Journal) was created to help your athletes All other systems reach plateaus. Some quickly make super progress. Every athlete needs a Set-Rep and some after 3 or4 months. However, all will reach that frustrating point where progress seems imposdurable attractive and fully illustrated. Each Set-Rep sible and things sometimes go from bad to worse.

Log contains workout schedules for one year! The Poor systems like one set of 12-15 reps or3 sets of 10 Set-Rep System is highly complex yet it is presented reps reach this point very quickly, but even complex in a straight-forward easy-to understand manner. cycle systems eventually reach a plateau. The new BFS Set-Rep System will keep your athletes progressing month after month after month. The key is keeping track of personal records. This is why every athlete should have his own Set-Rep-Log.

Finally! A set-rep system which organizes every Since each athlete in your program needsa Setset and every rep for your athlete's career. Your Rep-Log, the following discounts will help on larger athlete now has a specific objective and a specific orders. workout Absolutely no more worrying about how much weight to put on the bar ever again. Athletes thrive on the competitive nature of the BFS system.

The Ultimate Motivator The BFS system has been tested thoroughly the last two years. Simply stated: Athletes break at least8 personal records per week! Week after week; month after month; 400 per year!! Breaking records is the ultimate motivational The New Edition is Easier to Understand Easier to Record Lifts factor in building great confidence! The unique BFS motivated, Custom Set-Rep-Log Books with your school logo and confident team isa winner in the arena of competition. school colors $2.70 each (100 is the minimum order). results!

From BFS Magazine — January/February 1988. Part of the BFS Magazine Archive (1980–2014).