By Dr. Greg Shepard
spectacular results in any junior high school. It can be implemented conjunction with other activities or as an entity unto itself. [t can really be surprising just how fast seventh graders can learn and profit from this program. Weight Training: We teach and stress the technique of the BFS Core Lifts with just the 45-pound bar. A twoor three-day-per-week cycle may be used. I actually prefer two workouts per week, especially in the a beginning. It’s very easy to get three core lifts done in a Start the BFS Readiness Program in seventh grade with just the 45-lb. bar.
40-minute physical education class. On the first day, do Box Squats, Towel Benches, and Straight-Leg-Dead Lifts or Jerk Presses. On the second workout day, do Parallel Squats, Bench Presses, and Power Cleans. If you have enough time, do auxiliary exercises. The unique concept of the BFS Readiness Program is the criteria for increasing poundage. Most programs allow poundage to be increased when the last set is done comfortably. In our program, the athlete must be able to do not only the prescribed number of sets and reps successfully, but he must also do each set and rep with perfect technique.
In our BFS Readiness Program Instruction Manual, easy-to-follow guidelines on how to judge perfect technique are presented. When the technique of the correct number of sets and reps has been judged to be perfect, then the athlete may increase Increase only when technique is perfect. Graduation from the the poundage by five pounds for the workout the Readiness Program occurs when the athlete can Parallel following week. This system is really amazing for Squat 145 and Bench 105 for two sets of 10 reps, and Power Clean 105 for two sets of 5 reps. producing great technique in young kids.
Graduation from the BFS Readiness Program occurs when the athlete can Parallel Squat 145 pounds for two sets of 10 reps, Bench Press 105 pounds (or 90 percent of body weight, whichever is less) for two sets of 10 reps, and Power Clean 105 pounds (or 90 percent of body weight, whichever is less) for two sets of 10 reps. If you really get after it, about one out of five boys will graduate by the end of the seventh grade year. After graduation, the athlete would then use the Standard BFS Program. If the emphasis continues throughout the junior high years, many athletes will be able to Bench 200, Parallel Squat 300, and Power Clean 175 before they enter high school. Flexibility: team.
The whole team does the 9 1/2-minute BFS 1-2-3-4 Flexibility Program. The parents know I expect them to do their flexibility exercises on a daily basis. Most of the kids do it on their own every day at home. All I had to Matt Shepard graduated at the end of his seventh grade year and won the National Olympic Weight Lifting title in the 123-lb. class (for 12-13 year olds), while also being a three-sport athlete. do was teach it and check on them once in a while. If kids are given a chance to be upper-limit, it’s amazing Continued on page 85 11 DRUGS: WHAT TO DO!
Defensive Back and co-Captain Jeffery Robinson said, “Everybody has gotten closer together since the incident. Barry Sanders (on the front cover) that he is not going to We're all like brothers now.” The following week Santa Fe played Tallahassee have a drug problem at Oklahoma State. 1 was at one Southwest Conference school and the Godby High School, which was ranked in the USA Today coaches were trying to decide on which of two Quarter- Super 25. Santa Fe won 21-14, and Dale Scott threw a 58- backs to offer a scholarship. They had been running their yard touchdown pass in that upset victory.
We need to have the courage of Larry Bishop. We need films back and forth for several hours with two projectors to reward a strong work ethic. (Anthony was much more running at once. “Dr. Shepard,” they called, “Which one is the best?” highly recruited than Barry Sanders.) Willingness to work I viewed the two kids scrambling and throwing 40- hard and commit to high ideals should be more highly yard touchdown passes. The coaches were trying to regarded by recruiters. Player leadership needs to take a determine which had the faster release or better speed. I more prominent role in combating drugs. Winning teams responded: “Which is the best leader?
Which is the most take care of losing problems. Drug tests become sort of a dedicated? Which has the best grades? Which is the best game. Many will do it until they get caught and then, at the citizen? And which has the best family relationship?” pro level, all that happens for the first offense is some College coaches need to evaluate a lot more than size counseling but by that time it may be too late. Stricter and natural speed. I recommend giving a scholarship to guidelines need to be worked out by players and coaches. the kid with a little less ability or potential over a better kid It should never be coaches pitted against players but a with a poor work ethic or attitude.
Look at the ulcers and feeling of love and concern emanating and abounding in trust between all concerned. True success and happiness tons of wasted hours spent on Anthony. It seems like drugs are everywhere and alcohol abuse with athletes is epidemic. Space does not permit me to can never come from drugs and we need to do whatever it takes to combat this insidious national tragedy. discuss the many drug/alcohol problems that occurred just this summer. Seventeen players were suspended for substance abuse by the National Footbal] League.
Olympic As I finished writing this article, I picked up the diver Bruce Kimball killed two people while driving with a paper and read that David Croudip had died from .20 percent blood-alcohol level, twice the legal limit. A an apparent overdose of cocaine. Croudip, 29, was woman was denied the opportunity to be on the gold married with a daughter, and had a promising medal basketball team because of cocaine. A Senior career with the Atlanta Falcons. Croudip may have Linebacker at Rutgers faces criminal charges from a headingested more than a gram of cocaine. on collision that killed a teammate resulting from drunken WILL IT EVER END? IT’S UP TO YOU! driving. And the list goes on.
However, the vast majority of kids are great and tremendously well. That's why we try to print so many positive stories in our BFS Journal.
Continued from page 11 the high number that will respond.
USA Today reported a great story on how Larry Bishop Agility: Again, my team does the BFS Dot Drill | handled a crisis with his football team at Santa Fe High every day on their own. My son can do it in 47 seconds, School in Alachua, Florida. Coach Bishop deserves a lot of and most of my 31 players can do it in under 60) roses. His starting Quarterback was arrested on drug charges. Coach Bishop suspended his Quarterback. Sixteen teammates walked out because they thought seconds. If you haven’t seen the BFS Dot Drill, I can tell you—to see a 13-year-old whip through the BFS Dot Drill in 50 seconds is really impressive. Speed and Plyometrics: You can teach kids at any the coach was wrong.
After thinking about it, they returned later that same day to apologize, but Coach Bishop suspended them all for one game. Dale Scott, a Sophomore, took over at Quarterback and Santa Fe got ripped 56-0. age how to run correctly. You want an edge? Teach seventh graders how to run: Less than 1 percent of our nation’s seventh graders have had this seemingly basic | opportunity. Teach kids how to jump. My son helped me with a Coach Bishop stated: “With the things we preach, it would be two-faced to have someone charged with something like that and still put him on the football field. What are the kids going to learn from that?”
Coach Bishop is right. He made a courageous move. I'm glad his kids responded with courage. Santa Fe Running Back Orian Lumpkin said: “The coach made a decision and we didn’t understand it. We didn’t think about it enough or give him a chance to finish. We jumpeda little fast and it turned out to be a mistake.” clinic in Georgia. He demonstrated Plyometrics and the high school Senior basketball players were amazed when Matt jumped from a 20-inch box to another 20inch box, then to another, and then finally popped up ona 38-inch desk. I was even surprised. Matt said, “Dad, that’s nothing.” The Seniors were reluctant to try until a 13-year old | showed them how.
Fifteen minutes twice per week can work wonders.
READINESS PROGRAM RECORD BOOK AND VIDEO THE BFS READINESS PROGRAM THE Our BFS Readiness Program has met with great success for four ful] years. This pioneering program emphasizes the importance of Great Technique. In fact, you cannot increase in weight until the athletes perform every rep with the approved technique guidelines. This prevents RB excessive loads from being placed on young frames. An easy way to get an edge on your opponents in high school is to prepare and motivate the junior high athlete. The BFS Readiness Program does just that! Each athlete should have the Record Book and see the Video. It will help a class, or an individual, visually understand what to do. Dr.
Greg Shepard, BFS President * For All Athletes Beginning in 7th Grade Great for P.E. Classes!
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From BFS Magazine — November/December 1988. Part of the BFS Magazine Archive (1980–2014).
