Step-by-Step Analysis of the 3 X 3 Week

YOUR TOTAL PROGRAM By Dr. Greg Shepard ~ STEP-BY-STEP ANALYSIS OF THE 3 X 3 WEEK Editor's Note: This athlete makes his own choices as to the poundage he wants to attel1/pt. Naturally, a coach can help. This athlete could have chosen different weights and it would have been perfectly OK. For example, he could have tried 250 on the 3rd set. He would not have broken his 2 Rep record but he might have broken his 8 Rep record. In any event, next month he must total more than 735 on his 3 x 3 set. And, this he will do because he is typical. Remember, we guarantee at least 8 records broken per week and 400 per year!

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*Below is a step-by-step analysis of an athlete who's been on the BFS Program for several months. 1. I come into the weight room with a game day attitude. I'm ready to smash some records! 2. It's been a whole month since I've done my 3 x 3 workout. Last month I totaled 685. I should be able to break that easily. REP RECORDS 3. Today, I think I'll start with 230; that's 10 over last PREVIOUS ITo DAY month and 15 under my 3 Rep record. 4. Piece of Cake' I'm on today' (Write down 230 on page MAX 265 9 of BFS Set-Rep Log Book.) 255 260 2 5. I'm going up 15 pounds to 245 pounds for my second 245 260 set. 3 l 6 Coach!

My second set went easy again (Write 245 4 245 260 dovvn in Log Book.) 235 260 5 7. Now, I'm going to put 260 on the bar and go crazy. 260 I know I can get more than 3 Reps. Win baby' Come on' 220 6 8. Got six! Got six! Last month I could only get 5 at 235' 210 8 9. I smashed my 3 x 3 set record by 50 pounds for a total 205 10 of 735! 10. I broke 1 set record and 5 Rep records! That's a total of six' 11. I feel great! We can win the ChampionshiplI CORE PROGRAM: OFF-SEASON WEEK I: 3 x 3 after Warm-ups. This is an easy week. On the last set, do 3 or more: An All-Out Effort! WEEK II: 5 x 5 or if you only have 45 minutes of class time cut it down to 3 x 5. 5 x 5 is extremely difficult.

It is brutal. On the last set, it's 5 or more. Again, an All-Out Effort! WEEK III: 5-4-3-2-1 or if time is a problem 5-3-1. This is of medium difficulty. On the last set, do one or more. If you use our BFS Set-Rep Logs, you try to break as many Rep records as possible on any last set. WEEK IV: Concentrate on the upper Reps (6-8-10). If you are on our system, put on enough weight to break IF YOU'RE NOT USING OUR BFS SET-REP SYSTEM, your six Rep record and then bust your fanny and get at least 6 or more Reps, hopefully 10. Then, if you have any juice left, break some more Rep records in the 1 to 5 range. WEEK V etc.: Start over. Do more than Week I and try to break some more Rep records.

AUXILIARIES In general, do 2 sets of 10 Reps on each auxiliary. *Dips: More Sets + Reps can be used. *Hip Sled: The BFS System goes 3 Reps each on a command. *Exceptions.

CORE PROGRAM: IN-SEASON Same as the Off-Season except on Week II we do 3 x 5 and on Week II! we do 5-3-1. Continued on page 87 By Sam Varner, C.S.C.S.

First In a Series Athletes are made, not born. To build a better athlete it takes the right kind of foods, otherwise all the sprinting: strength training, flexibility, etc. will not be fully realized. There are many diets, lots of supplements, and special eating rou tines that profess to enhance a thletic performance. Whether or not these aids actually work really depends on the athlete's success. However, the diet to get most out of athletic training is a balanced one. A balanced diet is one that meets all of the bodily needs in terms of nutrients and caloric requirements.

In addition to water, food contains nutrients that are classified as minerals, vitamins, proteins, fats and carbohydrates. . Fats, proteins and carbohydrates are nutrients that provide a variety of important functions for the body. One of the most important functions is energy. The primary funclion of carbohydrates is to satisfy the continuous energy demands of the complex human machine. After carbohydrates are eaten, they are broken down into glucose is used right away for energy while the rest of the glucose is stored primarily in the muscle in the form of glycogen (stored glucose).

All muscle contractions require energy and the primary energy source is carbohydrates, mostly in the form of glucose or glycogen. However, this energy need depends on the type of muscle contraction that takes place. For example, a marathon runner's energy needs will be from the body's stores of glycogen or fat. Protein in the muscle will also be used if the two previous sources are insufficient. A footbc:lI player'S energy needs are primarily glucose or glycogen. However, when these reservoirs are lowered or depleted, the body will seek energy from other sources. One source is the protein from the muscle tissue. This is a very inefficient energy source as it diminishes the muscle mass.

For athletes, the muscular components are the primary mechanisms for performance and when the energy demands start taxing this area, the athlete's training is counterproductive. The type of training can modify this but the best, most effective method for improving the efficient energy usage is a balanced diet. This ideal nutritional balance for the high school strength and power athlete is a diet that contains 70% complex carbohydrates. A recent study shows that most high school students consume a diet that is less than 50% complex carbohydrates.

The carbohydrate graph shows how the body recovers from two hour daily workouts over a period of three days comparing a 70% and a 40% carbohydrate diet. To summarize, athletic performance can be improved by the consumption of more complex carbohydrates. Potatoes, rice, cereal grains, whole wheat breads, fruits, etc. are the best sources for complex carbohydrates. Also there are some new supplements on the market that deliver complex carbohydrates in the form of easy to mix liquid carbohydrate drinks. Most of these are glucose polymers that are ideal for energy and carbohydrate loading.

Your diet is as important as your daily exercise routine The BFS Set-Rep System has been in existence for five years. I knew it was something special but it's surpassed my expectations. Jim Scandin of Menasha, Wisconsin writes, "The results have just been tremendous. Everyday, in the weight room and in other parts of the school, I hear: How many records did you break today? Hey Coach, I just broke this or that or broke this many records! It's just been great." Does your program give you this spirited response everyday? It is becoming increasingly important to be very careful when selecting a Set-Rep program.

I know of two Strength ~oaches who have lost their jobs because of extreme negattve feedback by the players. Obviously, a variety of reasons must have existed. However, one coach was doing one set of 8 to 12; the other 2 x 25 every workout; three to four times per week. The vast majority of players do not like these systems and will rebel. It is a moot point to say, "But physiologically it's sound." To me, it's like the off-tackle play. It's a great play but it would be disastrous to run it 30 times in a row. CAREFULLY PLANNED FREQUENT CHANGE IS AN ABSOLUTE MUST' . Co~puter programs will give you this change, if the Input IS correct. However, problems also exist with this plan.

I went to a major college on the West Coast which has one of the top football teams annually. A lineman came into the office and said to the Strength Coach, "I just got 365 for 3 Reps on the Squat and it was easy. Can I go up? Please!" The Strength Coach kind of shook his head, tightened his lips and acted a little irritated. He wanted him to stick to the computer program! "How much do you want to go up?" the coach asked. "Only about 20 pounds," came the reply. "Well OK, go ahead," came the unenthused answer. The BFS System is fun for both coach and athlete. It's exciting because progress comes more rapidly than any other system. And this progress comes every workout!

The new video I did on Sets and Reps is priceless. It shows the amazing things you can do with your athletes to get them on fire with an intense desire to give Upper Limit efforts every workout. and can definitely help athletic performance. Remember, a properly balanced diet can make a difference. For further information on nutrition, please contact ,/ "

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From BFS Magazine — November/December 1986. Part of the BFS Magazine Archive (1980–2014).