A New BFS Core Lift Alternative

THE TRAP BAR A NEW BES CORE LIFT ALTERNATIVE TRAP BAR WORKOUTS ARE BFS SPOTTING TECHNIQUE By Dr. Greg Shepard We just keep getting more and more impressed with the Trap Bar. We would now like to recommend the Trap Bar as a BFS Core Lift alternative. Here’s how you could plug it in to the BFS Set-Rep System: Do a Trap Bar workout on the first, second and third week of our program instead of the Dead Lift or the Straight Leg Dead Lift. On the fourth week, you could have a MaxOut Dead Lift party with your athletes by breaking Dead Lift Rep Records, especially the one rep max record. Remember to continue spotting on the Dead Lift.

Also, remember to keep the Straight Leg Dead Lift as a top priority auxiliary exercise.

If you elect to do the Trap Bar Workout on Week II:

Week III: a spot on the 4th week.

If so, athletes would By really look forward to . the Dead Lift.

Keep your Set Records on the Trap Bar like we do on the other BFS Core Lifts. You may now also keep Rep Records on both the Dead Lift and Trap Bar lift (Recorded on auxiliary Rep Record page). The Trap Bar is Continued on page 66 low power position. The athlete has his feet close to the The lower left photo on page 18 shows the perfect This new series on Breaking Records is designed to help the many coaches and athletes who are using our BFS Set-Rep System. The critical aspect in making the system work with dynamic results is recording all workouts accurately. Before doing any workout, each athlete should look at not only his previous set record, but his rep records as well.

This helps in breaking records and can create great intensity for a set. My son, Matt, who is in the 8th grade broke 68 records in the Squatting Stand. His feet and heels are firmly planted on the floor. His knees are back and not extended past the toes. The athlete is at a perfect parallel position. His lower back is locked in tight and he is sitting tall, creating a good upper body position. His eyes are focused on a point which helps the lower back and upper body position. If you said one of the major problems in the upper left and upper middle photo 0n page 18 was the head position, I wouldn’t argue. Notice the difference in the chin position of the top left hand month of December.

Your kids should do the same. photo and the lower left hand photo. On page 18 the athlete pictured is my son, Matt, who is in the 8th grade.

We are in the first week of the BFS four week cycle Matt weighs 125 and Parallel Squats 225 pounds. and going to do 3 Sets and 3 Reps. Listed below are the athletes previous 3 x 3 Set Record and Rep Records on the Squat. Today is February 3, 1989.

TRAP BAR Continued from page 59 an inexpensive equipment station. It weighs 45 pounds Tvariety of other auxiliary lifts like shoulder shrugs.

Another advantage is that the Trap Bar takes up a small just like your other Olympic bars and you can also doa amount of space. By implementing this program as outlined, you could have the best of both worlds. You'll have quicker and safer workouts with the Trap Bar while developing the hamstrings and hip area in a more superior way.

With the Max Out Dead Lift Party, you'll be able to | retain the great motivational factor the Dead Lift provides your athletes. Finally, by adding this variation, plateaus will be more clearly avoided, which has long been a BFS Axiom. up set was done okay and there was no health problems, you should do more than last month. I suggest 225 pounds Trap Bars are only $149.00. for the first set (205 is too light and 245 is too much). SECOND SET: I am going to assume that 225 went with power to spare and select 240 pounds. Keep in mind that you either go up, down or stay the same depending on how the previous poundage felt.

THIRD SET: I am also going to assume that 240 pounds went with some power to spare. Do not choose 245 pounds because that will only tie your 3 Rep Record. I suggest 250 pounds. Remember, on the last set you go crazy. You go until you puke. It’s all out intensity. You do 3 or more reps up to ten. Let’s say five reps were completed for this example. Thus, we broke the 3 x 3 Set Record by 35 pounds and we broke three Rep Records (3-4-5). That makes a total of four new records on just one exercise!

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Deluxe Squat Rack with Tiers (Page 6 inside equipment catalog)

$20.00 OFF on Any Two of our Posters and/or Chart Sets (Pages 17, 79, 92, 93, 95) Offer expires April 1, 1989 DYNAMIC, PROVEN SET-REP SYSTEM SET-REP LOG * No Plateaus! * Organizes Every Workout! * The Ultimate Motivator! * Sets Daily Goals! THE BFS GUARANTEE Intensity!

Per Week!

Over 150,000 Set-Rep Logs Sold!

Break 400 Per Year!

Organizes Every Workout: Your athlete now has Motivation: Athletes thrive on the competitive nature specific goals with every set, every rep, and every of the BFS system. Breaking records is the ultimate workout. Absolutely no more worrying about how motivational factor in building great confidence! A much weight to put on the bar, ever again. Contains motivated, confident team is a winner in the arena of workout schedules for one year. competition.

No Plateaus: All other systems reach plateaus. Some explaining the weekly lifting schedule. The second Contents: quickly and some after 3 or 4 months. However, all will section explains the lifts—their proper execution, reach that frustrating point where progress seems spotting techniques, and why we do the lift. The next impossible and things sometimes go from bad to worse. section explains recording and contains the actual Poor systems, like one set of 12-15 reps or 3 sets of 10 weekly workouts and recording areas. The fourth reps, reach this point very quickly, but even complex section contains record charts for all core lifts at all computer-cycle systems eventually have problems.

The repetitions. The last section contains a running record new BFS Set-Rep System will keep your athletes chart, an explanation of the BFS nutritional rating progressing month after month after month. The key is system, an agility record chart, the BFS Dot Drill, and a keeping track of personal records. This is why every goal record chart. athlete should have his own Set-Rep Log.

All Sports: The Set-Rep System is applicable to all sports. Professional basketball players use it.

Time:

Since each athlete in your program needs a Set-Rep Log, the following discounts will help on larger orders.

COST:

In a well-organized weight room it takes a group of athletes only 45 minutes to accomplish their weightlifting. Many schools use the Set-Rep Log during PE. classes, leaving valuable time after school for sport specific-skill training. Great for the multi-sport athlete (in-season training). ach (minimum order of 100).

From BFS Magazine — Winter 1989. Part of the BFS Magazine Archive (1980–2014).