How to Modify the BFS Program for Today's School Schedules

When the BFS program was first implemented in high schools 32 years ago, classes were primarily set up in block scheduling. A typical class would last 45-55 minutes, three times a week, for the duration of a quarter or semester schedule. The BFS program was set up to fit into such a schedule, and athletes have benefited from its design with improved performance and reduced injuries. But new scheduling formats have required that the BFS program be tweaked…but only a little. One of the most popular types of classroom planning is what is often referred to as AB block scheduling.

In contrast to traditional scheduling, The AB block schedule is characterized by longer, but fewer, class periods. Shown is veteran BFS clinician Jim Brown instructing a group of students in the BFS 1-2-3-4 flexibility program.

One advantage of AB block scheduling is that it enables coaches to spend more time with individual athletes. Shown is Ashley Gastil, a student at Hunter High School in Salt Lake City, Utah, being taught the finer points of power cleaning by two-time masters world weightlifting champion Debbie Millet.

AB scheduling is characterized by classes that are longer but less frequent. Rather than taking six classes a day that last about an hour, a student may take four 90-minute classes a day. For an excellent discussion of the advantages and disadvantages of traditional versus alternative block scheduling, refer to the excellent 2003 paper “The Effects of Full and Alternative Day Block Scheduling on Language Arts and Science Achievement in a Junior High School.”1 The authors noted that in certain subjects, especially foreign language, the longer classes seemed to have an advantage.

Also, the scheduling seemed more beneficial for lower-performing students, and teachers often found they were able to provide more individual attention to students. Unfortunately, studies on the various types of block scheduling focus on academics, not physical education or athletic performance. With traditional scheduling, more total time must be devoted to changing clothes, showering and warming up. In a 45-minute class, total work time on core and auxiliary lifts may be reduced to 30 minutes. As a result, compromises are often made, such as performing fewer auxiliary exercises, performing 3x5 rather than 5x5 on the second week, and so on.

Also, the time restrictions often force instructors to eliminate stretching exercises from the class completely and to hope that the students will have the discipline to stretch on their own at home.

Making Changes: the BFS Way One of the most popular types of AB scheduling is to alternate between weeks of three 90-minute classes and weeks of two 90-minute classes. One common way that coaches and physical education teachers adapt the BFS program to this type of scheduling is to simply perform all the workouts in the order presented, increasing the training cycle during the off-season from four weeks to five. Instead, we suggest alternating between the off-season workout and the in-season workout. Thus, the first week you would train three times a week, and the next, twice a week.

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Write your Reps here!

BFS Off-Season Program (Weeks 1, 3 of AB Block Scheduling)

The sets and reps would not change. Let’s look at some examples. Table1 outlines the traditional BFS off-season program, along with a sample weight training program with specific exercises designed on the BFS Beat the Computer system. This three-times-per-week schedule would be performed on weeks 1 and 3 of an AB block schedule. Thus, you would perform the 3x3 workout first and then the 5-4-3-2-1 workout. Table 2 outlines the BFS in-season program, which is the type of schedule that would be performed on weeks 2 and 4 of an AB block schedule, along with a sample weight training workout.

Thus, you would perform the 5x5 workout and the 10-8-6 (4-4-2 for the power clean and Hex bar deadlift) workout. Note that there are three core exercises performed in this program, versus only two per workout in the off-season schedule. And due to the longer class sessions associated with AB schedules, agility and flexibility work can also be included in these workouts. The basis of the BFS program has not changed in more than three decades, and the reason is it’s an ideal training system to implement with high school athletes and physical education classes. Whatever your schedule, take your program to the next level with BFS.

________________________________________ 1 Visit BFS on the web: www.biggerf asterstronge r.com Leech, N., Viney, M. & White, W. (2003, November 11). The effects of full and alternative day block scheduling on language arts and science achievement in a junior high school. Education Policy Analysis Archives, 11(41). Retrieved November 25, 2008 from http://epaa.asu.edu/epaa/v11n41/.

ear y 1 s t ion t s c a L u r t • s n I and e u q i n h c es, m i t • Te , s p e r sets, d r o c e ore R m • & s d r o c broken re ogbooks L m o t s u C • inimum) m 0 0 1 ( ch $5.50 ea • 100 pack $79 / 50 pack $39.50 • Keeps 16 weeks of records • Black, Blue, Green or Red • Other colors available for only $1.00 each (100 min.) • Printed on sturdy card stock The BFS Readiness Program was designed by BFS for junior high school athletes. The emphasis is on the technique of each lift. When athletes achieve the graduation standards, they are ready to move on to the BFS Set-Rep Program.

• See how to record lifts correctly and track progress • Watch how to break 8 or more records every week! • 63 minutes of instruction on sets & reps BFS set rep cards, books and videos are TRADEMARKED Products. It is illegal to reproduce these items in full or in partial form.

From BFS Magazine — January/February 2009. Part of the BFS Magazine Archive (1980–2014).