By Dr. Greg Shepard
* Do a Box Squat, Front Squat or other Squat Variation ** Do a Towel Bench or some other Bench Variation —= 3. Class Contains Multi-Sport Athletes 4, Highest Upper-Limit Results Wanted THE BFS WAY Team Effort: At the end of this energy-filled 45-minute period, you should come together as a team. (regular students included - they love it). Give praise and acknowledge accomplishments for the day. Give an ending yell. For example: Coach, “Who are we?” Kids respond, “Eagles!”
“Jefferson!” Coach, “What do we do?”—“Win!” Coach, “What do we do?”—“Win!” Coach, “What do we Your class should be organized just like practice. do?”—“Win!” I get excited just thinking about it. Let your Even though you may have regular physical education competition sit in the corner reading the newspaper students in the class, they will thrive on the high intensity hardly aware of when the class is over. progress-oriented BFS Program. Everyone does the same Stress Technique: The spotters should help their lifting BFS Core Lifts regardless of what sport(s) are played. teammate with technique. Everyone should know every Divide your class into three groups.
For example, if you coaching technique. Part of the responsibility of spotting is have 36 in the class; 12 will do a Core Lift, 12 will do being a coach. Let your competition have spotters who another Core Lift and 12 will do Auxiliary Lifts. If your don’t pay attention and aren’t actively involved. class time is only 45 minutes, then switch the groups every In-Season Core Lift: During the In-Season, you should 15 minutes. have only two workouts per week but do the same Core The First Thing: When your kids hustle to dress down Lifts.
All you do is move the Power Cleans over to the and come into the weight room, they should first do the Squat-Bench day and the Trap Bar over to the Box Squat- BFS Dot Drill. Many coaches paint the five dots on the Towel Bench day. The BFS In-Season System requires floor somewhere in or close by the weight room. This drill breaking records and uses the same Set-Rep System as is illustrated in our BFS Set-Rep Log Book, Speed and Plyo described in the 45-minute class of performing only three Video or the new BFS Total Program Book. It only takes 60 sets. Let your competition maintain.
Our In-Season seconds and is a most excellent way to raise the body Program only takes 30-40 minutes per workout session. temperature for injury prevention.
Selection of Core Lifts: You should have two Squat do jumping jacks for their warm-up. The BFS Dot Drill workouts per week. Three is too much. On Friday doa will warm you up fast and properly while at the same Parallel Squat and make sure to go down so that the top time, you will develop quick feet with this measurable part of the thighs are parallel. If you Squat high, even if it’s agility drill. only two inches high you will lose precious hamstring and Use the BFS Set-Rep System: After the BFS Dot Drill, glute development. Remember, Parallel Squats prevent your kids will have broken a sweat. They are ready to lift. knee injuries not cause them.
The other Squat workout They should have their BFS Set-Rep Log book and be should be a Box Squat, Front Squat or other variation. Box separating into their groups. Each group should have four Squats are excellent for getting used to a heavier weight, people. After the warm-up sets are completed, there will overcoming plateaus, developing hip and hip tendon be time enough to do three great sets. Your kids should strength and the advantage of an incredibly quick challenge themselves and be disciplined enough to record recovery time. Done correctly, Box Squats are completely every set and rep record. On the last set, which is an all safe.
Another alternative is the Front Squat which helps out set where you do the prescribed number of reps or overcome Squat plateaus, develops especially the lower more, an incredible intensity should be automatic. It’s fun! front quadriceps, aids in developing a good upright It's rewarding! It’s record breaking time! Continued on page 69
From BFS Magazine — November/December 1989. Part of the BFS Magazine Archive (1980–2014).
