The BFS Readiness Program and Set-Rep System
can create great intensity for a set. My son Matt, who is in the 8th grade, has broken at least five records every workout since December. Your kids should do the same.
The BFS Readiness Program has been tremendously [t is the fourth week of our four week BFS Set—Rep successful as a means of getting younger athletes and Cycle. This is the week we concentrate on our REP less mature athletes ready for the more advanced BFS RECORDS. We are going to turn to page 19 of our Set-Rep System. I would like to share some helpful Set-Rep Log and get ready for the Squat. The following hints and adjustments that can make the BFS example is taken out of my son’s log book last January.
Readiness Program flow more smoothly.
When starting the Readiness Program and time is of the essence. You can get through the program more quickly by doing the two sets at the same time. For example, the young athlete is scheduled to do 50 pounds on the Bench Press for two sets of ten reps and the 10th rep is easy. You could say, “Keep going! Get your next set of ten! As long as the technique is perfect, there should be no problems. This system might be desireable in a situation where the coach is pressed for time. For example, kids starting out can get through three core lifts in fifteen minutes and that’s putting four kids to a station.
If a physical education class were to spend just 15 minutes per session twice per week, amazing things would happen. It doesn’t take much but it does take consistency.
Matt looked at his log book before his workout. He knows he’s supposed to attempt the higher rep records.
Another helpful hint for the Readiness Program is (6-8-10) Should he try 215 pounds for six or more reps? doing “forced reps.” Let’s say the young athlete can Perhaps, he should try 185 for eight or more reps or 165 only get 6 reps. I recommend helping the youngster for ten reps. The reader should know that any choice is get the remaining four reps when possible. Do not correct. However, whatever record that would be the make him strain or squirm so that poor technique is easiest to break should be chosen first. evident. It is more productive to allow a “forced rep”
Matt rationalized that the day he did six reps for 210 to go smoothly through the full range of motion with pounds was an unbelievably great day and therefore the great technique. Obviously, you don’t count the 215 pound choice would be very difÏcult. He chose to “forced reps” in the record book. Count only those do ten reps at 165 pounds because that would be the performed correctly by the lifter himself. easiest.
Matt turned out to be correct. He did 165 pounds for ten reps with power to spare. Since he still had some energy left, he then tried 185 pounds for eight or more and in the process broke his eight and ten rep record. It reps. Matt got ten. He almost puked but he got them should be noted that if Matt had had any juice left, he could have tried 215 pounds for six or more reps.
This new series on Breaking Records is designed to help the many athletes who are using our BFS Set-Rep System. The critical aspect in making the system work with dynamic results is recording all accurately. Before doing any workout, each athlete should look at not only his previous set record, but his rep records as well, this helps in breaking records and
From BFS Magazine — Spring 1989. Part of the BFS Magazine Archive (1980–2014).
