Power Weight Training

A look back at the basic idea that have made BFS so successful for nearly four decades

A look back at the basic ideas that have made BFS so successful for nearly four decades BY DR. GREG SHEPARD, BFS FOUNDER 3KRWRE\%UXFH.OHPHQV Mike McDonald is a powerlifter who during the ’70s held world records in the bench press in four different bodyweight categories at the same time! In articles about his training, McDonald says he never performed special exercises for his lats, a muscle group many powerlifters believe is essential to achieve best results in this exercise.

(Editor’s note: Although this article on the origins of Coach Shepard’s training methods was written 33 years ago, the ideas are still relevant today.) he four most important weight training exercises for athletes are the three power lifts – the squat, bench press and deadlift – plus the clean. Together, these four lifts will dramatically strengthen the major muscle groups athletes rely upon when playing any sport that requires a maximum summation of force, such Tmaximal results from less than one hour of power weight training performed two to four times per week. Each of the four power lifts only needs to be performed twice a week.

There is no way athletes can squat heavy, near their maximum, three times a week. Athletes will progress much faster by using two different squat workouts per week. Auxiliary exercises should be performed after the four power lifts so that the most energy can be directed to the four protocol of 3 sets of 10 reps. That type of program comes from the 1930s and is more of a bodybuilding workout. It’s not for today’s athletes. Also avoid the system of doing only one set with as many reps as you can. It produces probably the worst training effect on athletes I’ve ever seen.

I bring this up because one strength coach strongly encourages his athletes and others to do this routine in articles he has written for other publications.

The good news is that an athlete can get maximal results from less than one hour of power weight training performed two to four times per week. as football and wrestling as well as the throws, jumps and sprints in track and field. These four lifts need to be attacked with great intensity. As a coach, be sure to chart your athletes’ performance during the lifts to motivate them and to encourage a competitive attitude. When properly used, motivational charts will stimulate an unbelievable desire to achieve in those four lifts. But don’t overdo it. Coaches who use 10 or more core lifts will never come close to getting the degree of competitive intensity they expect from their athletes.

Another unique feature of power weight training is the length and frequency of workouts. A top professional bodybuilder’s routine might take more than three hours a day to perform, six days a week. There is no way an athlete can train like that. The good news is that an athlete can get Most athletes also should avoid basic lifts. These auxiliary lifts might circuit-type training with the basic include dips, biceps curls and lat power lifts (performing one set of every pulldowns. As for reps and sets, unfortunately exercise in the workout before performthere is no magic formula that produc- ing additional sets). Athletes cannot es the best results for every individual.

do power weight training effectively in this manner. Instead, have your athletes If you understand that statement, do all their sets of squats and then go you have a great chance to succeed. to another lift. You can, however, have Never type up a workout, tape it to them do circuit-type weight training the wall and say “Go to it!” and leave it there for eight months. You need to on auxiliary lifts – but again, only have change workouts frequently. Generally them perform these exercises after they have performed the basic speaking, however, you power lifts. can’t go wrong with 5 sets By focusing on the of 1-5 repetitions. You may four basic power lifts and use any combination.

For training them with great example: 5 sets of 5 reps, intensity, you will enable 3 sets of 3 reps, or 5-4-3your athletes to build the 2-1 reps. If your athletes strength and power necestake less than one hour to sary to achieve upper-limit complete the workout, you performance. The secret can have them perform is not training longer but additional sets. BFS Founder training smarter! Do not use a workout Dr.

Greg Shepard TOTAL PROGRAM CLINICS & CHAMPIONSHIP CAMPS Exercise Instruction Character Education Coaches Sessions Weight Room Safety Weight Training, Weight Room Evaluation Bring BFS into your School BFS PRESENTATIONS IN 4 FORMATS COMBINE FOR 11 Championship Camp A BFS & Coaches WRSC 2 Days, 50 Athletes & 5 Coaches: $6980 Product # 800A %HDQ6HPLQDU'D\7RWDO3URJUDP &OLQLF,Q6HUYLFH:HLJKW5RRP6DIHW\ &HUWLÀFDWLRQ Pricing and Savings INCLUDES TRAVEL, AIR FARE AND EXPENSES RETAIL: 50 STUDENTS & 5 COACHES PACKAGE BE AN 11 $2990 TOTAL : $13,675 $6980 Save Over $6695!

:56&SHUFRDFKRYHU &DPSSHUVWXGHQWRYHU Implementation package 9DOXHGDWRYHUWKHLPSOHPHQWDWLRQ SDFNDJHFRQWDLQVHTXLSPHQWLQVWUXF WLRQDOPDWHULDOVDQGRQJRLQJVXSSRUWWR DOORZ\RXWRWDNHFKDUJHRI\RXUSURJUDP immediately after the conclusion of your &KDPSLRQVKLS&DPS Includes: &RPSOHWH:HLJKW5RRP(YDOXDWLRQDQG 'ZHLJKWURRPOD\RXWGHVLJQ6HW5HS /RJV<RXWK7UDLQLQJ%DU3DFNDJH7RWDO 3URJUDP'9'V%H$QERRNVFDPSW VKLUWVPRQWKPDJD]LQHVXEVFULSWLRQIRU all athletes and students attending, WRSC 6XSSRUWIRUFHUWLÀHGFRDFKHVDQGPXFK PXFKPRUH Experience, Tradition, and Value: 7KH%)6&KDPSLRQVKLS&DPSGHOLYHUVD ZLQQLQJFXOWXUHWR\RXUVFKRROLQDWKOHW LFVDQGLQOLIH Championship Camp B BFS 2 Days, 50 Athletes $5485 Product # 800B An 11, Coaches WRSC C Be 1 Day Total Program Clinic, 50 Athletes & 5 Coaches: $6480 %HDQ6HPLQDU'D\7RWDO3URJUDP Product # 800C Clinic Pricing and Savings INCLUDES TRAVEL, AIR FARE AND EXPENSES RETAIL PRICE: 50 STUDENTS PACKAGE BE AN 11 SEMINAR $2990 TOTAL:

Save Over $3995! &DPSSHUVWXGHQWRYHU ,PSOHPHQWDWLRQSDFNDJHYDOXHGDWRYHU ,QFOXGHV6HW5HS/RJV:HLJKW 5RRP(YDOXDWLRQ7RWDO3URJUDP'9'V %H$QERRNVFDPSWVKLUWVDQGPXFK PRUH An 11, Coaches WRSC G Be 50 Athletes & 5 Coaches: $4735 Product # 800G Pricing and Savings INCLUDES TRAVEL, AIR FARE AND EXPENSES RETAIL: 50 STUDENTS & 5 COACHES PACKAGE BE AN 11 SEMINAR $2990 TOTAL:

Save Over $3950! %H$Q3HUVWXGHQWRYHU :56&SHUFRDFKRYHU Pricing and Savings INCLUDES TRAVEL, AIR FARE AND EXPENSES RETAIL: 50 STUDENTS & 5 COACHES PACKAGE BE AN 11 SEMINAR $2990 TOTAL:: $12,675 $6480 Save Over $6195!

%H$QSHUVWXGHQWRYHU 'D\&OLQLFSHUVWXGHQWRYHU :56&SHUFRDFKRYHU ,PSOHPHQWDWLRQSDFNDJHYDOXHGDWRYHU ,QFOXGHV6HW5HS/RJVHTXLSPHQW 7RWDO3URJUDP'9'V%H$QERRNV :56&6XSSRUWDQGPXFKPRUH Weight Room H Coaches Safety Certiﬁcation 10 Coaches Minimum $5190 Product # 800H Pricing INCLUDES TRAVEL, AIR FARE AND EXPENSES 10 COACHES 10 COACHES X $399 - $3990 + 1200 DEPOSIT Total: $5190 :56&SHUFRDFKRYHU ,PSOHPHQWDWLRQSDFNDJHZRUWKRYHU START YOUR CHAMPIONSHIP JOURNEY HERE!

4 Building Blocks are the Foundation of the BFS Camps Clinics and Certiﬁcation program.

With two ÁDYRUVRIWKHTotal Program ClinicWKHFKDUDFWHUHGXFDWLRQEHQHÀWVRIWKHBe An 11 SeminarDQGWKH6WUHQJWK&RQGLWLRQLQJDQG 6DIHW\LQVWUXFWLRQRIWKHWRSC\RXFDQÀQGWKHFRPELQDWLRQWKDW\RXUSURJUDPQHHGV 2 Day Total Program Clinic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ay Total Program Clinic:8SWRKRXUVRI+DQGVRQ6WUHQJWK &RQGLWLRQLQJ7UDLQLQJIRU$WKOHWHV &RDFKHV&RUH/LIWV $X[LOLDU\/LIWV6SHHG3O\RPHWULFV)OH[LELOLW\1XWULWLRQ3URJUDPHWF&RDFKHVRQO\EUHDNRXWVHVVLRQVWDUWVRIIWKHFOLQLF Be An 11:8SWRKRXUVRI&KDUDFWHU(GXFDWLRQ*RDO6HWWLQJ7HDP%XLOGLQJ$FWLYLWLHV&KDPSLRQVKLS$WWLWXGH$FWLYLWLHV&RPPXQLW\ 6XSSRUW8QLÀFDWLRQHWF«6HHpage 24 RIWKLVPDJD]LQHWROHDUQKRZD%H$QVHPLQDUFDQLQVSLUH\RXUWHDPVDQGVWXGHQWERG\ WRSC: ,Q6HUYLFHRU5HJLRQDO&HUWLÀFDWLRQV$YDLODEOH $%)6:HLJKW5RRP6DIHW\&HUWLÀFDWLRQSURYLGHVDPLQLPXPRIKRXUVRI +DQGVRQ7HDFKLQJ3URWRFROV3URJUDP,PSOHPHQWDWLRQ'HWDLOV6DIHW\ /LDELOLW\'HWDLOV:HLJKW5RRP(YDOXDWLRQ&RUH/LIWV$X[LOLDU\ /LIWVHWF«:56&LQFOXGHVRQH\HDURIRQOLQHYLGHRWUDLQLQJVXSSRUW6HH page 48 WROHDUQPRUH OPTIONS TO COVER YOUR UNIQUE SITUATION An 11 Seminar, D Be 1 Day Total Program Clinic Day Total Program Clinic, E 2Coaches WRSC Day Total Program Clinic, F 1Coaches WRSC Pricing and Savings INCLUDES TRAVEL, AIR FARE AND EXPENSES Pricing and Savings INCLUDES TRAVEL, AIR FARE AND EXPENSES Pricing and Savings INCLUDES TRAVEL, AIR FARE AND EXPENSES IN-SERVICE CERT.

TOTAL:

Save Over $3995 Be An 11: $20 per student over 50 1 Day Clinic: $20 per student over 50 Save Over $3,950! ,PSOHPHQWDWLRQSDFNDJHYDOXHGDWRYHU ,QFOXGHV6HW5HS/RJVHTXLSPHQW 7RWDO3URJUDP'9'V%H$QERRNVDQG much more!

Total Program Clinic, I 250Day Athletes $3990 3URGXFW, 'D\&OLQLFSHUVWXGHQWRYHU :56&SHUFRDFKRYHU ,PSOHPHQWDWLRQSDFNDJHYDOXHGDWRYHU ,QFOXGHV6HW5HS/RJVHTXLSPHQW 7RWDO3URJUDP'9'V:56&6XSSRUWDQG much more!

Total Program Clinic, J 150Day Athletes $3490 TOTAL: $9185 $5235 Save Over $3,950! 'D\&OLQLFSHUVWXGHQWRYHU :56&SHUFRDFKRYHU ,PSOHPHQWDWLRQSDFNDJHYDOXHGDWRYHU ,QFOXGHV6HW5HS/RJVHTXLSPHQW 7RWDO3URJUDP'9'V:56&6XSSRUWDQG much more!

3URGXFW.

PRICING INCLUDES TRAVEL, AIR FARE AND EXPENSES PRICING INCLUDES TRAVEL, AIR FARE AND EXPENSES PRICING INCLUDES TRAVEL, AIR FARE AND EXPENSES 'D\&OLQLFSHUVWXGHQWRYHU Implementation package worth over %H$QSHUVWXGHQWRYHU Implementation package worth over 'D\&OLQLFSHUVWXGHQWRYHU Implementation package worth over Package Details and Information:$OOFDPSVDQGFOLQLFVRIIHUHGFRPHZLWKLPSOHPHQWDWLRQSDFNDJHVFRQWDLQLQJ LQVWUXFWLRQDOPDWHULDOVPDQ\ZRUWKPRUHWKDQ)RUFRPSOHWHGHWDLOVRQWKHVHSDFNDJHVDQGZKDW\RXFDQH[SHFWIURP\RXU FDPSFOLQLFRUVHPLQDUYLVLWZZZELJJHUIDVWHUVWURQJHUFRPFDPSV+HUH\RXZLOODOVRÀQGKHOSIXOKLQWVDQGLQVWUXFWLRQVRQZKDW\RX FDQGRWRSUHSDUHIRU\RXU%)6FOLQLFVAllGDWHVPXVWEHERRNHGGD\VSULRUWRFOLQLFGDWH%RRNHDUO\WRORFNLQ\RXUSUHIHUUHG GDWHV ONLINE AT WWWBIGGERFASTERSTRONGERCOM s EMAIL US AT INFO BFSMAILCOM 7EST 3OUTH 3ALT ,AKE #ITY 54 s &AX

From BFS Magazine — November/December 2013. Part of the BFS Magazine Archive (1980–2014).