How the BFS Program makes athletes better
Regarding basketball, if you just went by the physiques of players from several decades ago, especially in the NBA, you would think that you were looking at a different sport. Gone are the days of teams comprised of a tall, lanky center supported by four smaller, quicker teammates. Now everyone is tall, everyone is quick – and unless you saw them in person, you wouldn’t guess their size. LeBron James is 6' 8" and 250 pounds, and since 1990 there have been 13 NBA players, including superstars Shaquille O’Neal and Yao Ming, who have weighed over 300 pounds.
Indeed, today’s professional basketball player is the living personification of our motto: Bigger, Faster, Stronger. Although NBA players are exceptional physical specimens and do not reflect the typical body types of most mortals, their example has inspired countless young athletes in numerous sports to make strength training a key The White River Tigers were featured in our May/June 2011 issue for putting up a 159-35 record, which included two state championships, in eight years. This year their roster includes nine seniors, and they opened the season with a 72-35 victory. aspect of their training. The reason is that all things being equal, a stronger athlete usually wins.
Of course, if athletes only focus on powerlifting or bodybuilding methods during the off-season, they will be at a definite disadvantage compared to their competitors who The accompanying tables show the general outline of an off-season workout, along with a specific program for basketball. For more information on how to perform these exercises, pick up a copy of Dr. Greg Shepard’s BFS also offers many multimedia tools power snatches and deadlifts). During the week weight training is performed on Monday, Wednesday and Friday; speed, agility and plyometrics are performed on Tuesday and Thursday.
One aspect of the BFS program is that it is flexible, allowing coaches to use the exercises they believe will Athletes need to be able to run and jump; they need quickness, agility and muscular endurance. have worked on the entire array of athletic fitness qualities. Athletes need to be able to run and jump; they need quickness, agility and muscular endurance. And the best way to do this is with the BFS Total Program. The basic BFS system for offseason training is set up on four-week cycles, each focusing on a different set-rep cycle: Week 1: 3x3; Week 2: 5x5; Week 3: 5-4-3-2-1; Week 4: 10-8-6 (or 4-4-2 for power cleans or best benefit the team or an individual player.
For example, because of the higher risk of ankle injuries in basketball compared to other sports, a coach may decide that the BFS plyo ramp would be a better agility exercise than ladder drills. Or that the military press would be a better auxiliary exercise than a barbell incline press. BFS offers guidelines, but ultimately it’s the coaches who can make the best decisions for their players. to help you master the BFS program, depending upon your learning style. BFS also offers set-rep logbooks, Beat the Computer software, instructional DVDs, an online learning center, clinics and certifications.
It may be true that talent prevails, but because sports have evolved at all levels, you can’t just expect to “play yourself into shape” to stay in the game. It’s not just about training harder, but training smarter.
BFS FIVE-DAY SCHEDULES FOR BASKETBALL Table 1: BFS Off-Season Program (Outline) MONDAY Table 2: BFS Off-Season Program (Basketball) MONDAY Sets & Reps DVD $29 :LLOV^[VYLJVYKSPM[Z JVYYLJ[S`HUK[YHJRWYVNYLZZ >H[JOOV^[VIYLHRVY TVYLYLJVYKZL]LY`^LLR TPU\[LZVMPUZ[Y\J[PVU GUARANTEED!
Record Cards 99¢ WHJR WHJR ;YHJR^LLRZ )2 Minimum 50 ! ! LH 6]LY LH ;OL)-:9LHKPULZZ 7YVNYHTPU[YVK\JLZ H[OSL[LZ[V^LPNO[ [YHPUPUNI`LTWOHZPaPUN WLYMLJ[[LJOUPX\L( ZVSPKMV\UKH[PVUMVYHSS H[OSL[LZ 3DJHVWR7UDFN)XOO<HDU,QFOXGHV,QVWUXFWLRQ 5HFRUGVHWVUHSVWLPHVEURNHQUHFRUGV PRUH ERRN ERRNVHD 2YHUHD YOU CAN’T BREAK RECORDS IF YOU DON’T KEEP RECORDS DEDICATED TO HELPING ATHLETES SUCCEED SINCE 1976 ONLINE AT WWWBIGGERFASTERSTRONGERCOM s EMAIL US AT INFO BFSMAILCOM 7EST 3OUTH 3ALT ,AKE #ITY 54 s &AX )-:ZL[YLWJHYKZ IVVRZHUK]PKLVZ HYL;9(+,4(92,+ 7YVK\J[Z0[PZPSSLNHS[V YLWYVK\JL[OLZLP[LTZ PUM\SSVYPUWHY[ THE BXI WEIGHT ROOM All new and built for the heaviest workouts in a space conscious design.
Power racks, built in two depths and in bolted or welded together options, are massive 3” X 3” steel. With 30 settings for bar catches and safeties this rack accommodates every athlete. Well thought out weight room storage keeps bars and bumpers close at hand but out of the way. BXI auxiliary equipment includes heavy duty dog sled and framer’s walk bars. See the ad on pg 8 even more add-ons to extend your workouts!
BXI Power Racks 4 Options Welded Sides 36” Deep BXI Weight Room Storage Mobile Bumper Rack BXI Auxiliary equipment BXI Farmer’s Walk, Pair GET STARTED Head right on over to check out the full line of BXI equipment. Call a BFS coach at 800-6289737 with any questions and we can get your weight room started today!
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From BFS Magazine — January/February 2014. Part of the BFS Magazine Archive (1980–2014).
