The Upper Limit Way

By Dr. GREG SHEPARD LEADERSHIP “Appointing or electing team leaders or captains should be heavily considered” Summer is an incredibly important time to progress ply expressed again. Motivation for the team should be and make important gains before the football season a top priority. You don’t want to force athletes to workbegins. However, all to often records achieved in the out, but instill so much pride and incentive they spring are minimized or totally lost during the summer. wouldn’t think of missing.

This period is when a coach must be at his best in terms of communication and organization.

Appointing or electing team leaders or captains should be heavily considered. These leaders could be Key athletes should be identified as team leaders assigned a certain number of teammates with the and then they should be given an opportunity through responsibility of encouraging them to make all worksavvy organization to develop leadership skills. A team outs and reporting any possible problems. Emphasis meeting before school ends is a must. Clear plans must should be placed on team leaders being great friends, be presented as to when workouts can be done, what is teammates and helpers to their group. The goal is to to be expected and some system of accountability.

help each person progress to his fullest potential so that Goals should be clearly defined, redefined or simthe team can WIN! oo. cccceesesesesesesesesesesnseeeeeeeneees A STRENGTH AND CONDITIONING “It is as critical as ever to keep breaking 8 or more records per week”

The basic components of the total BFS program do not change just because it’s summer. Do the BFS Dot three per workout (2x week) or two per workout (3x week).

Drill and the BFS 1-2-3-4 Flexibility program every- After the BFS Core lifts, you can do as many as 5 day either at home, when on vacation or at school.

Auxiliary lifts per workout. Absolute essential auxil- Sprint drills and Plyometrics should be done at least iaries include the Power Snatch, the Jerk Press, Straight twice per week, either at home or when on vacation, Leg Dead Lifts and a Neck Exercise. Top priority exerbut preferably at school. cises include Lunges, Glute Ham Developer, Leg Curls Squats must be done twice per week: Do Parallel Squats once per week and a Squat variation like a Box Squat or Front Squat once per week. Benches must also and Leg Extensions.

Use the BFS Set-Rep System. Week I is 3x3 on all lifts, Week II is 3x5, Week III is be done twice per week: Do regular Benches once per 10-8-6 on Squats and Benches while you do 4-4-2 on week and a Bench variation like our BFS Towel Bench, Cleans and the Trap Bar. It is vital to keep track of both Inclines or Close Grip Benches once per week. Finally, Set Records and Rep Records as outlined in the BFS do Power Cleans and the Trap Bar once per week.

System. It is as critical as ever to keep breaking 8 or There are 6 BFS Core Lifts. They can be split by doing more records per WeeK......ccccecseessesseseseereeeeeeneeee A STRATEGY - TECHNIQUE “Part of the time commitment to the overall program should be to strategy and technique” One often neglected area that can win ballgames is defensive tackle could practice his swim technique. strategy. Would it be better to do an extra set of curls or An Upper Limit QB will get his core of receivers some other auxiliary exercise or work on strategy and and work on the game with perfect drops and pass technique? Every player who is going to touch the routes.

Defensive backs can also be encouraged to join football should have a good ball at home. Part of the in the fun. A coach can also work with his QB’s or time commitment to the overall program should be to defensive captains on an individual basis going over strategy and technique. For example, a punter could different strategies with different clock situations. practice punting by kicking 50 times 3x per week, a Game films can be utilized to facilitate the learning of snapper should snap, a lineman should pull and a strategies. .

AVACATIONS “Do the BFS Dot Drill and stretch everyday” Obviously some athletes will be on family vaca- Dot Drill and stretch everyday. He would sprint and tions for a week or longer. Kids should never be disjump for 15 minutes 3x per week. He’d take along a couraged from going but they should be counseled as football and a weight belt. He’d find a way to workout to when would be most suitable. For example, suggest at a gym or better yet, a local high school. If you can’t to schedule family vacations before August 15th. An Upper Limit Athlete would not let a vacation stop him from making progress. He would do the BFS lift, here’s our BFS guarantee.

Do 100 perfect pushups everyday while you’re gone and your Bench Press will increase when you get back vcs A SUPERVISION “Remember, you must take time for your own wife and family” Even coaches need breaks. You want to be mentally Remember, you must take time for your own wife and physically fresh when you begin the season. and family. That’s what Upper Limit coaches do.

Therefore, try to get some other coaches involved. You Organize and delegate. Use your best kids to help may want to split by days or weeks, For example, one and/or give past players who are playing college ball a coach supervises on Mondays and Wednesdays or the chance to gain some coaching experience. ............0 A 3rd week of June and July.

ORGANIZING TWO-A-DAYS “Do not, I repeat, do not weight train during two-a-days It’s counterproductive”

The Upper Limit BFS year ends the day two-a-days tive to make them lift. After two-a-days are over, the begin. I realize some coaches say three-a-days, but this players have overcome the shock of hitting and have is the day you begin practice with pads in preparation adjusted to the new year. With the new card, they for the fall season. This is the day you retire the BFS won't dwell on what they were able to do in the past.

Set-Rep logs or Upper Limit Record Cards. The play- They are starting anew by establishing new set and rep ers should take these home to keep. It’s their diary. records, They will break records immediately if you do Maybe someday they can show it to their grandchilit this way. It is designed to make each player feel posidren. The bottom line is that a new year is starting. tive and successful with great self confidence. Players Issue your players new cards or Set-Rep Log books will easily break 8 or more records all during the seawhen two-a-days are completed. Do not, I repeat, do son and they will all be stronger at the end of the seanot weight train during two-a-days. It’s counterproducson.

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From BFS Magazine — Summer 1993. Part of the BFS Magazine Archive (1980–2014).