By Dr. Greg Shepard

I guess you could say we decided to this change out of popular demand. We T T T T 3 5 10 5 0 0 0 0 received numerous calls from both T T T T A A A A coaches and athletes asking us to explain 3 5 3 8 L L L L the fourth week of the BFS Set-Rep 0 0 0 0 System. After studying the situation 1 T T T T carefully, we now have a more superior system. Our New Record Cards and Set-Rep Logs reflect this new change of a The fourth week is now structured structured fourth week. The above illustrates the change on the Squat, the exactly like the first three weeks. On the Squat Variation, the Bench and the Bench Variation.

Bench, Squat, Box Squat and Towel Bench, you should now do 10 reps, then 8 reps and finally 6 or more reps. Keep track of the rep records just as before. On the Power Clean and Trap Bar or Dead Lift, you will again keep the first three weeks and rep records exactly the T T T T 5 5 o 0 0 0 same. The only change is a structured --=-+-- -jX T T T A A A fourth week of 4 reps on the first two sets 5 3 L L L L with the third week at two or more reps.

o 0 0 0 1+ 5 T T T T On our New BFS Record Cards which E can be in your school colors, we've added The above illustrates the change on our new Record Cards and Set-Rep two new features which almost makes it Logs on the fourth week of the Power Clean and Trap Bar/Dead Lift. We mistake-proof. The first feature makes still want to keep all reps in our sets to 5 or less. everything consistent as far as how many reps you do per set. On our old cards, under 3x3, we went set 1,2 and 3 and SPECIAL NOTE: The New Set-Rep Log Stin Gives You The under 3xS, we went set 1,2 and 3. Now we have printed 3,3 and 3 plus. This means Option Of Doing 5 Total Sets On Week 2 and 3 As Before.

We do 3 reps, then 3 more reps, and finally 3 Just Want The Fourth Week Structured. or more reps up to 10 reps on the Squats and Benches and their variations. On the ' - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - , option of doing 5 sets during the off-season, while you Power Clean and Trap Bar, it means do 3 or more reps up to 5 reps. . only do 3 sets during the in-season for those weeks. Well now because of the extra hard work in completing the On our new cards under 3x5, we have now printed fourth week, we are finding the overall results are the 5, 5 and 5 plus for the Benches and Squats.

This means same by doing only 3 sets each week whether you are do 5 reps, then 5 more and finally 5 or more reps up to doing an in-season or off-season workout. In this case, 10 reps. On the Power Clean and Trap Bar, there is no 5 less work produces equal results and that turns out to be plus on the 3rd set because 5 is the maximum number of a big plus. reps we ever do on these lifts . This observation has great ramifications in a P.E. Therefore, week number four is completed just like class situation or an athletic class with a fixed workout the other weeks. It is consistently the same. You do your time period. Why?

Well, now you don't have one week 10-8-6 or 4-4-2 workout and total the poundage and with five sets and another with only three sets. Every break as many rep records as possible. Then, four weeks week you do three sets. Therefore, the workout time later you look at what you did and try to beat it. That is should be relatively the same from week to week. This the same philosophy as the first three weeks. The total makes for better planning and easier recording. system should now be much easier to explain and to The BFS System is now easier than ever and loaded coach. with the most advanced scientific thinking available Another benefit that has been derived from today.

The best system just got better. You'll never have a observing our athletes at our Upper Limit Athletic plateau, and you can now break even more than 8 TrainingCenter is you may not ever have to do 5 sets on personal records per week. week two and three. In our Set-Rep Log, you have the A EINSTRUCTIONAL VIDEOS BFS PROGRAM CASSETTES THEBFSCOREPROGRAM NEW VIDEO: All of the BFS core lifts are explained thoroughly and completely : the parallel squat, the box squat, the power clean, the dead lift, the bench press, the towel bench press and the straight leg dead lift. Why we do it, how it is done, what benefits are derived and specific spotting techniques are fully explained.

This cassette is for ALL sports. Proper lifting and coaching techniques are emphasized! Live action of Stefan Fernholm and other athletes demonstrate the BFS core lifts. (80 min.)

Stefan Squatting: A Key BFS Core Lift.

Straight Leg Dead Lift; Auxiliary lift develops speed FLEXIBILITY -NUTRITION NEW VIDEO: Bob Rowbotham, our flexibility expert who stretches our Utah Jazz of the NBA, is featured along with Stefan Fernholm. The new 1-2-3-4 BFS flexibility program is fully explained. Your athletes will be motivated to work hard on flexibility everyday. Coach Shepard describes the now famous 30-point BFS Nutrition System. It's easy to understand. We explain, in easy terms, the importance of carbohydrates versus protein in an athlete's diet. (50 min.)

NEW VIDEO: This cassette brings yo u every auxiliary exercise recommended for football, basketball, baseball, volleyball, and many other sports. The BFS philosophy is fully explained. Stefan Fernholm, NBA Shot Block Champ Mark Eaton, and other athletes demonstrate. We also bring you an exciting live action of the BFS Set-Rep System . You'll understand fully the meaning of intensity and its tremendous motivational value. We guarantee you'll break 8 personal records per week and 400 per year. This video will make everyone a believer! You'll also fully understand how to record your records in the BFS Set-Rep Log Book. (55 min.)

Stefan 'S Hip Flexor Stretchfor increasedstride.

NEW VIDEO: Stefan Fernholm demonstrates upperlimit speed and plyometric techniques, We illustrate the BFS 7-point speed technique system. Various athletes have their speed, vertical jump, and standing long jump form analyzed, which demonstrates exactly how to perform at your utmost optimum level. This video is of great importance to the high school athlete and yet sophisticated and advanced enough for the best professional athletes. (50 min.) 11

From BFS Magazine — Fall 1991. Part of the BFS Magazine Archive (1980–2014).