September/October 2010
FROM THE EDITOR A Message from BFS Editor in Chief Kim Goss The Power of Hope Reeve-Irvine Research Center at UC Irvine. When I first his story has special importance to me because I’ve wrote about Roman in our September/October 2006 issue, known Don Reed for 34 years and he was primarthe bill had already raised $4.5 million dollars. ily responsible for inspiring me to be a writer. If it I recently received an e-mail from Don, and he said the were not for Don, you would probably not be reading this act has raised $14 million so far, and editorial.
that outside matching donations will A former champion weightadd another $60 million, for a total lifter for the York Barbell Club and of $74 million. Further, the money former editor of Strength and Health raised has funded 175 peer-reviewed magazine, Don Reed wanted to help research papers. his son Roman fulfill his dream of Don, Gloria and Roman continue playing in the NFL. And he did this to work tirelessly to find a cure for by helping Roman become brutally spinal cord injuries. Speaking about strong and wicked fast. At age 19, Roman’s attitude, Don said, “He the 6'4" 225-pounder was putting up won’t give up.
It has been 15 years, numbers any pro scout would appreand he is still just as determined as he ciate – such as a 375-pound power was the first day of the accident, when clean, a 425 bench press and 4.52 in we were riding in the emergency van the 40! His dream came to an end on and he said: “Don’t worry, Dad. This September 10, 1994, when he broke is just temporary. We’ll get out of his neck. this.” As we say at BFS, Don, Gloria While Roman was lying in his and Roman Reed are true Elevens!
hospital bed, his doctors told him On to this issue: Our September/ that he would never walk or use Roman, Gloria and Don Reed do a remarkOctober issue places a greater emphahis arms again and he would never able job in fundraising for spinal cord research. sis on training women. One great father a child. Roman not only article you don’t want to miss is by regained the use of his arms, he went Canadian strength coach and posturologist Paul Gagné on on to get married, father two children and graduate from the differences between training men and training women. the University of California at Berkeley. And the story gets There are also many other articles that you won’t find anybetter.
where else, such as Dr. Marc Rabinoff’s piece on background Since his accident, Roman has worked with his father checks and another in our continuing series on the Six to help raise money for research on spinal cord injuries. The Absolutes. It’s a keeper! result was Assembly Bill 750, the Roman Reed Spinal Cord Injury Research Act, which was passed in September 2000 Enjoy! and provides $1.5 million from general funds each year for Kim Goss, MS spinal cord research.
Editor in Chief, BFS magazine These funds support research at a facility named after kim@bfsmail.com Roman, the Roman Reed Core Laboratory, located in the 3KRWRE\%D\$UHD(YHQW3KRWRJUDSK\FRP TNews and highlights from the world of athletic fitness FOUNDER/CEO QIn Europe, there’s more to football than just soccer Paul Gagné & Maxime Dufour-Lapoint Photo Courtesy of Paul Gagné MAGAZINE DESIGN QA key teaching cue to help protect the lower back The BFS perspective on how to deal with injuries to young athlets Salt Lake City, Utah 84119 info@bfsmail.com This is an official publication of Bigger Faster Stronger, Inc. It is published bimonthly.
Subscriptions are $19.95 per magazine may be reproduced in any form without the express written consent in this issue are subject to change without notice. All equipment will be shipped the most economical way, F.O.B. Salt presented in BFS magazine is not meant to provide medical advice; you should obtain medical advice from your private healthcare practitioner.
QFEATURE The New Science of Training Female Athletes The important gender differences we must understand TRAINING AND EQUIPMENT 38 A Closer Look at the Crossfire Conquest Q The total conditioning answer for functional performance QThe resurrection of a great training tool PHYSICAL EDUCATION 46 The Dark Side of Sports: The Truth about Q What coaches, parents and administrators need to know about this screening method Janelle Avila: Coming on Strong for Team BFS The newest member of the Team BFS Weightlifting Team is Janelle Avila, who exploded on the weightlifting scene by winning the Outstanding Lifter award at the 2010 Connecticut Olympic Weightlifting Championships on August 1st in Stamford.
She hopes to qualify for the 2011 Senior National Championships this fall. Avila was a scholarship athlete at the University of Louisville and was on the Under 21 National Field Hockey Team, and she is currently the PICP Director of Development at the Poliquin Strength Institute in East Greenwich, Rhode Island. Welcome to the team! 3KRWRV0DWWKHZ(SVWHLQZZZLWDNHWKHSLFWXUHFRP The name protein bar borders on false advertising,” says Charles Poliquin, who has designed workouts for world record holders in 10 different sports and professional athletes in the NBA, NFL, NHL, MLB and UK Premier League.
“I say that because it is simply not possible to design a protein bar that makes a significant contribution to daily protein requirements.” As proof, Poliquin provided the protein content (in grams) of the following health food bars: BTU Stoker, 10; Clif Bar, 5; Exceed Sports Bar, 12; Edgebar, 10; Forza, 10; Gator Bar, 3; K-Trainer, 10; PowerBar, 10; Thunder Bar, 10; Tiger Sport, 11. “But take these numbers with a grain of salt. ConsumerLabs evaluated 30 health food bars and found that 18 of them did not contain the levels of nutrients reported on their labels!” says Poliquin.
Poliquin says the problem with making a protein bar taste good is that protein is not sweet, and that to make a protein bar with a significant amount of In the late ’60s the Pillsbury Company developed a food bar called Space Food Sticks™ designed to be used in zero gravity. protein “the product would be so dense it would taste like a hockey puck.” As an alternative, Poliquin recommends food bars.
A food bar provides a balance of the three macronutrients (protein, carbohydrates and fats) and is designed to be a healthy snack and an “occasional, lowcalorie meal replacement.” The earliest promotion of energy bars was provided by the US space program. “In the late 1960s Dr. Howard Bauman, a food scientist at the Pillsbury Company, worked with NASA to develop a nutrient-dense food bar that could be used in zero gravity to replace the squeezable tubes of food used before,” says Poliquin. “It was cylindrical, approximately four and a half inches long, and contained just 44 calories.
Although there is a question as to whether any of Pillsbury’s Space Food Sticks™ made it into orbit, a type of food stick was used in the 1973 Skylab 3. Nevertheless, Pillsbury developed a commercial version of the product called Space Food Sticks, which were wrapped in foil, not plastic, as that’s what the astronauts would use.” Although food bars used by astronauts are a good idea, BFS has found a way to make them better. And the result is what we call Primal Bars™. According to Poliquin, “Primal Bars are food bars that present a healthy nutritional alternative to the food bars usually offered in grocery stores.
Their primary value lies not in falsely claiming to be an ideal way to help you gain muscle, lose fat or replace meals – whether here or in space – but to stabilize blood sugar levels.” Poliquin says that most health bars on the market contain fructose, which causes a high spike in blood sugar that is associated with an insulin crash that causes drowsiness and carbohydrate cravings. Poliquin says excess consumption of fructose products is considered a contributor to insulin resistance and the obesity epidemic in America.
This is why instead of containing fructose or artificial sweeteners, Primal Bars contain Primal Bars™ do not contain fructose, which causes a high spike in blood sugar that is associated with an insulin crash that causes drowsiness and carbohydrate cravings. These food bars are now available through BFS. polyols that occur naturally in fruits and vegetables. Primal Bars do not contain soy, which Poliquin points out is associated with hypothyroidism and attention deficit disorder, and blocks mineral absorption and decreases testosterone levels in men. Also, two types of Primal Bars, the uncoated chocolate and uncoated coconut/almond varieties, are dairy free and are made with rice protein.
Rice protein is the least allergenic of all protein sources available and is easy to digest. Also, all Primal Bars are free of wheat, corn, trans fats and hydrogenated fats. With great taste and healthy ingredients, Primal Bars represent an honest end-point in the evolution of the health food bar. To order go to the BFS e-store BFS Clinician Bitten by the Weightlifting Bug After BFS clinician Jeff Sellers and his son Nick attended a seminar by Canadian weightlifting coach Pierre Roy in April at the Poliquin Strength Institute (PSI), Jeff decided to recruit several lifters for Team BFS.
The result was he sent four athletes to the USA Weightlifting National School Age Championships, held June 25-27 in Foster City, California. In the team photo are, l-r, Nick Sellers, Jeff Sellers, Cody Pohl, Griffin Scheller and Sam Delong. In the PSI photo are, l-r, Pierre Roy, Jeff Sellers, Nick Sellers and Team BFS member David Kandell. Kandel is 13, and won the 56 kilo (123 pound) class in the 2010 Connecticut Olympic Weightlifting Championships on August 1st in Stamford. “All four boys are from our town of Ft. Branch, Indiana, population 1,400,” says Jeff. The four boys have been doing a BFS Youth Workout once per week for the last three years.
Cody, Griffin and Sam are 12 years old, and Nick just turned 13. The boys qualified for National in March, and all four went on to finish top 10 in the nation. Cody won a silver medal and Scheller won the bronze, also winning a special award for making all six attempts. Says Cody, “I love BFS – I guess you can say it has changed my whole life. About one year ago the guys on my street who were doing BFS once per week asked me to join BFS. I was surprised they asked – I was always in fights, in trouble at school, fighting on the bus, cussed nonstop, hated school/ homework/grades(all C’s and D’s). After one BFS workout, it was my favorite thing to do every week.
I stopped fighting, stopped cussing, and in six weeks I got all A’s and B’s on my report card. I even tell my mom I love her every time I say goodbye to her on the phone – the other BFS members taught me to do that.”
BOOK REVIEWS:
Jump Rope Training BY BUDDY LEE If anyone could be considered the guru of jumping rope, it’s Buddy Lee. A 1992 Olympian in wrestling and a retired Marine, Lee has put on over 6,000 jump rope demonstrations in 50 countries. He is the author of Jump Rope Training, which is now in its second printing (2010, Humankinetics.com). Although it’s a training method that has been forgotten or at least neglected by those interested in developing physical and athletic fitness, Lee says that jumping rope offers many benefits, including the following:
,QFUHDVHGZULVWDQNOHDQGNQHH strength &RQGLWLRQLQJRI\RXUEDFNVKRXOGHUV and chest ,QFUHDVHGJULSSLQJVWUHQJWK ,PSURYHGSRVWXUH ,QFUHDVHGSURSULRFHSWLRQLQ\RXUIHHW and ankles ,QFUHDVHGVWUHQJWKLQ\RXUFDOYHVDQG quadriceps ,PSURYHPHQWVLQYHUWLFDOOHDSODWHUDO shifting and start speed 6WLPXODWLRQRI\RXUYHVWLEXODUV\VWHP which improves balance 5HGXFHGVWUHWFKVKRUWHQLQJF\FOH which reduces the time it takes the muscles to contract, leading to improved reaction times, speed, quickness and power ,QFUHDVHGEXUQLQJRIIDWWKURXJK recruitment of multiple muscle groups and engagement of multiple energy systems ,PSURYHGFRQFHQWUDWLRQZKLFK reduces your energy expenditure, increases your endurance and improves your performance Jump Rope Training is divided into three parts: Jump Rope Training Progression, Jump Rope Training Programs, and Supplemental Uses for Jump Rope Training.
Included are sportspecific training programs for more than 40 sports. So what are you waiting for? Run, don’t walk (or skip), to your local bookstore and pick up a copy of Buddy Lee’s Jump Rope Training! SEPTEMBER/OCTOBER 2010 Getting Her Just Rewards: Amy Elizabeth Medina The recipient of the 2010 BFS Female High School Athlete of the Year is Amy Elizabeth Medina, who graduated this year from Mountain View High School in Loveland, Colorado. Her story was featured in the July/August 2010 issue of BFS magazine.
This annual award is presented to a young woman who combines excellence in athletics with outstanding academics and who is an allaround great individual serving as a role model for others. Medina is one of the best multi-sport athletes in Colorado. She was a member of her school’s 2007 state championship Amy Elizabeth Medina is shown, above, receiving her award for being named the 2010 BFS Female High School Athlete of the Year. From left to right: Gary Luster (high jump coach), Amy, Kevin Clark (head track coach), Rick Logan (Mountain View athletic director). team in volleyball, and she also won 13 medals in state championships in track, five of them gold.
The following are the school records she has set in track: 100-Meter Dash: 12.73 200-Meter Dash: 26.10 4 x 200-Meter Relay: 1:43.30 4 x 100-Meter Relay: 49.92 800-Meter Sprint Medley: 1:43.30 Long Jump: 17' 9" Triple Jump: 38' 02 3/4" High Jump: 5' 7 1/4" Medina credits the BFS total program for helping her achieve so many goals in high school. We wish her well as she begins her college experience this fall at Colorado State University, for which she received a track scholarship.
Coming Next Issue On July 28 and 29 BFS president Bob Rowbotham met with regional and national leaders of firefighters at the 2010 Annual Leadership Conference in Phoenix, Arizona, to discuss the strength needs and requirements of firefighters. While in Phoenix, Bob Rowbotham was also able to certify more than a dozen firefighters from Phoenix, Glendale and Buckeye. Look for more about this meeting in our November/ December 2010 issue of BFS magazine.
Perform all core lifts in one station From Stock Now With Chrome Guides and Protective Stripping on all Bar Contact Points and Black Powder Coat Paint STOCK VERSION Built to last: Massive 7-gauge steel tubing. Item #320462
From BFS Magazine — September/October 2010. Part of the BFS Magazine Archive (1980–2014).
