By Dr. Greg Shepard

1. No Variation: Always do 3x10 or one set of 8-12.

1. Always Vary Workout.

2. No Record Keeping.

3. Only Record Maxes and Max out too often.

3. Take Advantage of Strong Days.

Sets and reps can make or break a program. It is one BFS solves that problem by allowing the athlete to of the most vital cogs of the secret. Some systems are break many records through its system. We keep track of poor motivationally, especially at the high school level. not only an athlete’s max but how much he can do two, Other systems allow plateaus to set in rapidly. Some three, four and five times as well. Also, in the case of the coaches don’t coach and so the effects of a good system Bench and Squat, we also record how much weight can are lost. Let’s analyze in detail some problems that occur be done six, eight and ten times. We also keep track of in many high school and colleges.

set records. For example, let’s say an athlete is doing No Variation: It is an absolute must to vary sets and Week number one of our four week cycle. He would reps. Doing 3 sets of 10 reps, one set of 8 to 12 or 5 sets of perform 3-sets of 3 reps and might begin by doing 225 5 day after day month after month has extreme pounds for his first set of 3 reps. For his second set, he problems. First, it is virtually impossible to look forward either goes up, down or stays the same. For illustration to and get psyched up motivationally for a stagnant purposes, he goes up to 235 pounds. Now, on his final workout.

Second, physiologically a plateau will set in set he will do 3 or more reps (up to 5 reps on the Clean very quickly, usually in less than six weeks. Third, or Trap Bar and up to 10 reps on the Bench or Squat). rebellion will occur with the athletes. I polled 30 Let’s say he tried 240 pounds and got 3 or more reps. We graduates of a division I-AA doing the one set of 8-12 then add 225, 235 and 240 for a total of 700 pounds. system. Not one positive statement came out. Moderate This system gives us another record breaking to extreme criticism was the rule. I’m sure if the head opportunity.

Four weeks later when the 3x3 workout is football coach was aware of his player's feelings, up again, the coach simply asks his athlete, “Do you changes would be made. We did not see this in the 70's want to win.” The athlete, of course, responds “Yes” and or 80’s but I feel now in the 1990's there are football it then becomes his job to do more than 700 pounds. The teams losing games because of their set-rep system. As athlete also during this workout is always keeping an more teams do things right and the more individual eye on his rep records. If he wants to win, he’ll be highly athletes know what is right, the more difÏcult it will be motivated to break some rep records.

Our BFS system to win without the secret. allows an athlete to break eight or more records per Accurate Records: Some programs have the athletes week all year long. It absolutely amplifies the secret. come in and lift with no record keeping. Even if the Periodization Systems Have Big Problems at the workout is posted and maxes are done every 4 to 8 High School Level: Periodization works wonderfully weeks, it will never help an athlete reach his potential. for the individual mature athlete. It also performs There is a better way. The BFS Set-Rep System keeps reasonably well at the collegiate level with teams who track of everything. We record set records as well as have experienced lifters.

However, at the high school many repetition records every workout. It just takes a level or inexperienced athletes at the collegiate level, few seconds and the secret is yours. periodization programs are loaded with problems.

Maxing Out:

Periodization programs center around peaking at chance they get. This is very counter-productive. Your one particular moment for one sport. However, team body just can’t take several max attempts per week. spots like football have important games throughout the However, the average high school athlete will thrive on season plus each playoff game. My question is, “For one max attempt per month but you must plan for it which game do you peak?” Periodization programs organize your system for that attempt. Only recording max attempts is good but limiting.

Most high school athletes don’t like to wait a month powerful part of The Secret that it will make a before proving their strength gains and if they fail on that monthly positive difference in wins and losses on the test, it can have detrimental motivational football field or any other sport.” effects. were originally created in the European-Soviet countries and centered around track and Olympic weightlifting athletes who wanted to peak for one competition during the year.

High Schools generally have many two and three sport athletes. Under this situation, the strength coach has a tremendous organization problem attempting to properly prescribe a periodization program for all the different situations. Some athletes play only football, some participate in football and wrestling only while others are in football and track. Then, what do you do with the athlete involved in all three sport seasons?

The BFS System adapts itself easily to all these situations. It is extremely easy to coach and organize and marvelously effective. Periodization programs depend on accurate maxes on which to base their percentages. Inexperienced lifters can never give accurate maxes and the end result of periodization or computer programs is that it stifles progress. It holds athletes back. The BFS System allows each athlete to make giant leaps at his own individual pace all year long whether he is in an in-season or offseason training mode. Periodization assignments on time. After graduation and any possible can't do it.

It is a glaring weakness of periodization or pro career, Marquez wants to become a real estate broker.

Taking Advantage of Strong Days: computer programs. Anyone who has ever lifted before In the past Marquez has sometimes been intimidated will tell you they have strong days and weak days but because of his smaller size. “I've always been told I'm you can never predict them. The computer assumes that too small,” related Marquez, ‘but I always say, so what every day is the same. The BFS System allows an athlete I’ve got a big heart. The Lord says you can accomplish all on a strong day to go nuts and break many records. things. I concentrate on learning keys, knowing people, While on weak days there is always a chance for some anticipating situations and studying films.” success.

We just don’t like to see anyone set up for Marquez has a reputation for being a devastating hitter. As improvement came, he began to look forward failure at anytime. The BFS System will virtually to lifting and now he’s more confident on the field. “As I guarantee fantastic success in this vital part of the secret continue to get bigger and faster, | know my opponent is In Conclusion: to any school, team or individual. No other system really going to feel my impact,” Marquez knowingly comes close to all the advantages contained in the BFS stated. “I want it more than anybody. I want the play to come to me. [ use my mind more than my body in System.

tremendously motivational and it’s based on the most practice but by game time I use both.” complex of scientific principles. 1 feel quite comfortable As far as steroids, Marquez said, “I was an oddball.] in making this statement, “The BFS Set-Rep System is didn’t even know what they were until college. My girl such a powerful part of the secret that it will make a says she’s impressed by my natural weight gain. For me positive difference in wins and losses on the football steroids are useless.” field or any other sport.”

Finally, with a wisdom of one with much greater experience, Marquez advised, “Believe in yourself. Don’t FOR COMPLETE INFO 1. The New Book: Page 82. 2. Set-Rep Video: Page 11.

3. Set-Rep Logs and Cards: See Page 8-9. believe all the hype but when you start being successful you've got to stay focused. When you move on toa never give up. God is always in my life everyday. The first thing when | get up, I thank Him. I pray and read a different proverb everyday. I believe in Christian values. This helps me in everything I do.” It seems Upper Limit is Marquez Pope’s middle name and we thank him and Coach Parker for making this article possible.

From BFS Magazine — November/December 1990. Part of the BFS Magazine Archive (1980–2014).