Don't Maintain! PROGRESS!!!

FOOTBALL IN-SEASON · FOR HIGH SCHOOL I DON'T MAINTAIN! PROGRESS!!!! I FLEXIBILITY FLEXIBILITY DOTDRILL DOT DRILL PAR. SQUAT PRACTICE BENCH . PREPARE CLEAN HARD DIPS . NECK .

FLEXIBILITY<. FLEXIBILITY . FLEXIBILITY . FLEXIBILITY DOT DRILL . DOTDRILL DOT DRILL · DOT DRILL PRACTICE BOX SQUAT WIN OPTIONAL PREPARE TOWELBENGI THE LIGHT HARD *S.L. D.L. . GAME WORKOUT HAVE · HAVE MENTALLY DIPS . FUN . NECK PREPARE · FUN REST *0 0 2 sets of 10 on the Stra ight Leg Dead Lift or if you have a Trap Bar, plug that in as a Core Lift.

By Dr. Greg Shepard The BFS In-Season high school program is unique and incredibly effective. All sports generally do the same In-Season program. Therefore, when a high school athlete plays football, basketball and baseball, he will always train twice per week with the weights. He will stretch and do the dot drill everyday. Sprint and Pl yometric workouts will be done in practice twice per week. Another unique feature is we laugh at the concept of maintaining. That's bogus for high school. We break 8 or more records per week even during the season: what if a three sport athl ete was taught the principle of maintaining?

What have you got after four years of high school: A wimp, someone who has failed to reach their potential! When all is said and done if you can Parallel Squat big, Power Clean big and Bench big, you'll have no problems. So we don't spend a lot of time and do a lot of exercises. Workouts only take about 30 minutes twice a week. Just spend about 10 minutes on each of the three core lifts. You 'll probably get your neck done during practice. I recommend to use the partner system. With the dips, just get two good sets in and these can be done an ytime. Ju st do them twice per week. Most people wouldn't workout the day before a game: But We Can!. That's where the Box Squat comes in.

You recover almost instantly. If you were to do Parallel Squats the day prior to a game, it would most likely affect you. With the Box Squat, you can workout hard and I guarantee you'll be just fine . We do them with the Utah Jazz all the time. The Towel Bench is also not that stressful. The reason I like football to workout Thursday is that Tuesday and Wednesday are usually hard practice days while Thursday is a lighter practice day. For those who play Saturday games, you would have the option of doing your core lift workout on Thursday or Friday. Plyometrics are easy to do . Our Plyo Box Jumping routine only takes 10 minutes.

Vertical Jumps and Standing Long Jumps can be done on the field in 5 minutes. Just do 10 quality Vertical Jumps and 3 sets of 3 Standing Long Jumps . Speed training is done by most coaches however, I encourage you to also review proper technique and form on a consistent basis. So there you have it. Train twice a week on the core lifts and break 8 or more personal records per week. Always stretch and do the BFS Dot Drill. Take a little time to consist ently work on Speed and Plyometrics. Record everything! Do the same basic InSeason program with all sports and you'll reach your potential and dominate!

BRAND NEW 1990 BOOK COST $17.95 HARD BOUND EDITION State-of-the-Art 21st Century Training Secrets. Now put into an Easy-to-Understand Master Total Program: Especially written for the High School Athlete and Coach.

THE TOTAL PROGRAM STRENGTH!

EXPLOSIVENESS!

POWER!

FLEXIBILITY!

AGILITY!

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Also in clud es: All Core Lifts, A u xili ary Lifts, In -Sea s on wo r ko u t, Moti vati on Id eas and much more!

PLYOMETRICS! SPEED!

Ca ll or Write: Bigg er Faster St ronger 805 West 2400 Sou th .TRAINING POSTERS Amust for every weight room5beautiful, full-color 22" X28" posters foronly­ $49.00 Motivational and Instructional Stefan Fernholm demonstrates proper form in a series of 5 inspirational posters- SPEED: Stefan runs a 4.3 forty!

Fully illustrates the BFS 8 point sprint technique system! pounds! Illustrates leg and hip power with correct squatting technique. super flexibility and the BPS 1-2-3-4flexibility program. pounds! Illustrates correct power clean technique with awesome poundages.

PLYOMETRICS: Stefan demonstrates beginning and ad vanced plyometrics! These beautiful color posters will inspire any athlete to dedicate himself totally to do everything possible to be the best. Simply stated: Inspiration for commitment to the TOTAL PROGRAM. An Absolute Must for EVERY Weight Room!

805 West 2400 South Salt Lake City, UT 84123

From BFS Magazine — Fall 1992. Part of the BFS Magazine Archive (1980–2014).