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BFS Mini Courses
Short, focused video courses your staff can take any time — the record-keeping system, the Six Absolutes of perfect technique, speed, agility, and plyo progressions, straight from BFS coaches.
Basics of the BFS Set Rep Log Book
The cornerstone of the BFS Total Program
You can only break records if you keep records! Central to the BFS Total Program is measuring and recording the achievements students make weekly and daily — setting pupils up for eight broken records a week. Kids love the challenge; coaches love watching them gain confidence, self-esteem, speed, and strength.
6 Absolutes of the BFS Total Program
Biomechanics, made simple
Never sacrifice technique to lift heavier weights. The Six Absolutes are six training principles that teach perfect technique — in the weight room and in any sport. Learn them and you can elevate your strength and sport coaching dramatically.
BFS Speed Primer
3 favorite auxiliaries + 2 critical flexibility exercises
Gaining speed is one of the main objectives in athletic development. BFS adds three favorite auxiliary lifts to the core lifts to build speed, plus two critical flexibility exercises — start with the overview, then go deep on each auxiliary.
BFS Dot Drill
Quick feet in a month or two
The Dot Drill warms up your muscles and builds agility. It's hard at first — tiring, and you may look clumsy — but do it six times a week and improvement comes fast. Every athlete sets two goals: six sessions a week, and more speed each time.
BFS Jumping & Plyo Progression
Ground-based jumping for young athletes
A fun on-ramp for all athletes — especially middle school and younger students. Learn the basics of ground-based jumping, then the drills that prepare young athletes for the more advanced agility and plyometric work in the later videos.
3 Athlete Interviews
The case for the BFS Readiness Program
First-hand experiences from young athletes on the BFS Total Program. Featuring Trace (13) and Addy (11), these interviews shed light on the physical and mental benefits of a safe, incremental development program — one that starts at any age using bodyweight only.
Looking for the 11 Steps?
The full 11 Steps to a Championship Program video framework — John Rowbotham on goal setting, culture, and building a program that wins — has its own course page.