By Dr. Greg Shepard

OK.

Now you're past the hurdles of knowing what to do.

The next step is knowing just how to do it, with no mistakes. How do you warm-up, stretch, perform each lift, sprint, jump, do sets and reps, and do it perfectly? We have never found a of the above areas. college athlete or high school program that we could not substantially help in every one I cannot go into detail on every BFS difference, but the following will give you an idea:

Shown is Milwaukee Buck, Blue Edwards,doing the famous BFS Dot Drill which is now done by Pro Baseball Teams, like the Cleveland Indians & NBA teams like the 76ers, Charlotte Hornets, Utah Jazz and hundreds of football teams.

WHAT’S WRONG?

Most people stretch primarily to prevent At BFS clinics we ask participants how we injuries.

We think that’s important, but the primary should warm-up. Seventy-five percent of high school reason we stretch is for SPEED AND JUMPING POWER. athletes consistently answer: Stretch.

That's the BFS difference. wrong.

Then we ask, do you want to stretch a cold muscle?

Everyone then answers: photo.

No.

You need to raise the body temperature and work up a little sweat.

He's supposed to be stretching his gluteal muscles but he’s not.

The top left photo to us is a laugher:

Its the complete antithesis of speed development. before stretching, lifting, jumping, running or doing top right photo is attempting to stretch the quadriceps skill activities. but a lot of undesirable pressure is being placed on the How do you do it? jumping jacks or have their athletes jog around the patella - knee area. gym or goal posts. flexibility chart shows this position.

We don't.

We do the BFS Dot Drill.

We have national standards. We have contests. can measure performance with a stop watch.

It only takes about one minute. superior to jogging a lap.

Not us.

We also realize most coaches would not think there’s anything wrong with the above photos. all the more reason you should do the BFS 1-2-3-4 Flexibility Program which only takes 10 minutes. see ourselves getting quicker feet on a daily basis. have fun.

That's the BFS difference.

More Info On Inside Cover And Page 47 1S ness, serious business.

TIMES PER WEEK: fe train three times per week with weights. on a Monday-Wednesday-Friday routine.

Wednesday-Saturday for Speed, Plyometric and Skill Development work.

Aweight train six days per week and would tend not to even train four days per week. coaches have asked our advice in a class situation where there is only 30 minutes of lifting time per class. In this case, we have advised to lift five times per week and motivate these athletes to stretch on their own, go out for sports after school or work on speed and plyometrics after school.

An athlete who trains hard with weights six times per week will most assuredly give up other training essentials and never, I repeat, never reach his athletic potential. almost always leads to overtraining. Another huge violation of a strength training principle is doing the same lifts, especially a core lift, three times per week. To Parallel Squat heavy 3 times per week, six weeks in a row would be a disaster. It would be extremely counter-productive for long term growth and gains. LENGTH OF WORKOUTS: the hard core lifter, our BFS principle of hard to swallow. iary lifts. takes with the strongest of athletes is one hour and fifteen minutes.

We have found with efÏcient planning and adequate equipment, the BFS program in high school can be done in 45 minutes per workout. Research working out hard over this maximum time is counter-productive. The second an athlete enters the weightroom, it should be all busiarms. set and every rep. ble role on every set and every rep. than four hours a week.

HAMMER? ters, especially on the squat. trying to maintain. they act as judges. especially on the Parallel Squat. it isn’t low enough, it doesn’t count. athletes to reach their potential. better on the next set. positive. winning atmosphere.

AUXILIARY LIFTS: weaker with decreased performance. us win. critical in reaching one’s potential. core lift. in-season training is to maintain. the next. ophy is a no win deal. on Wednesdays. participate in more than one sport.

What about the 3-sport athlete?

Clinics. high school career. The BFS in-season program is done twice per week for 30 minutes per workout.

Light Straight-Leg-Dead-Lifts are done twice per week to develop speed.

BFS in-Season Program:

PER WEEK SPOTTERS: day BFS clinics. ten minutes...

From BFS Magazine — Winter 1993. Part of the BFS Magazine Archive (1980–2014).