Issue
November/December 1986.
26 articles
The November/December 1986 issue of BFS Magazine collects 26 articles, preserved here in full and free to read online or download as the original PDF.
Recurring themes include Football, Squat, Bench Press, and Deadlift. Coaches and writers featured here include Dr. Greg Shepard, Sam Varner, C.S.C.S., and Dr. Greg SHepard and Sam Varner, C.S.C.S.. Every story is free — read it online or open the original magazine layout as a PDF.
Cleans
The Start: Head level, eyes straight, hips down, arms locked, spread chest, back locked -i n. Pull at Thighs: Head level, eyes straight, hips back, arms locked, pull bar straigh t. Power cleans are of vital importance. An athlete must do some kind of "Quick Lift." Examples of qui
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Deadlifts
Two side views of the spotting technique. Motivation is why football teams dead lift' Straight Leg Dead Lifts. The Key to Speed! History's strongest football player, Terry Long, dead lifts 865! From East Carolina U. now with Pittsburgh. The dead lift is a core lift for football p
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In-Season
By Dr. Greg Shepard One of our Upper Limit Training Guidelines is consistency. It is an absolute necessity to train In-Season in All Sports. No matter what sport, all athletes will do two workouts per week, illustrated to the right. Day #1 is the most physically demanding and the
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Readiness Program
Question No.1: When Can We Start The BFS Flexibility Program? I taught my 3rd grade daughter our flexibility program. She had it mastered in 15 minutes and began teaching the neighborhood kids. There is absolutely no reason why the BFS flexibility program can't be taught to all a
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Better Nutrition
By Sam Varner, C.S.C.S. First In a Series Athletes are made, not born. To build a better athlete it takes the right kind of foods, otherwise all the sprinting: strength training, flexibility, etc. will not be fully realized. There are many diets, lots of supplements, and special
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Sets and Reps
YOUR TOTAL PROGRAM By Dr. Greg Shepard ~ STEP-BY-STEP ANALYSIS OF THE 3 X 3 WEEK Editor's Note: This athlete makes his own choices as to the poundage he wants to attel1/pt. Naturally, a coach can help. This athlete could have chosen different weights and it would have been perfec
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Auxiliary Lifts
By Dr. Greg Shepard Auxiliary lifts are done in addition to the BFS Core Lifts. Generally, do 2 sets of 10 reps on each auxiliary. The If you are working in a small group, you do the auxiliary exceptions might be with dips (do up to 5 sets or more lifts AFTER the Core Lifts. Othe
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Squats
Stefan Fernholm Squatting a Bunch. Coach Shepard working with NBA Star Mark Eaton. The foundation of strength and power for an athlete is centered in the hips and legs. Squats are the "king" for developing this area. Squats are an absolute necessity. There is no substitute. Most
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Plyometrics
Plyometrics are a little intimidating to some coaches. It is a new training regimen to most football, basketball and baseball coaches. Plyometrics have been used by the Europeans, Russians, and track athletes for years. What are they? Do they have merit? What is involved? These a
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Speed Training
c.s.c.s. TEN ABSOLUTE ESSENTIALS FOR SPEED IMPROVEMENT 1. Sprint train 2x per week minimum. 2. Sprint 10 to 100 yard distances. 3. Get timed twice per month: Record and chart all times. 4. Sprint all year round: In areas with bad weather, run 20's for time. A 3.0 twenty is about
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Flexibility
By Dr. Greg Shepard A stretching program should never be used solely for a warm-up for other activities. It is an exercise regimen itself like lifting and running. A stretching program should be done to increase flexibility and range of motion. It must be worked at daily both in
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Organization
By Dr. Greg Shepard This year's theme for our journal's special edition is the TOTAL PROGRAM. Articles dealing with this topic will appear throughout this journal. I will focus primarily on how to integrate this Total Program in the High School situation. Certainly, we have passe
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Core Lifts
I first developed a core lift concept in the 1960's. The thinking was that some lifts were more important than others. It has proved to be a correct and highly successful concept. Almost all major college strength coaches adhere to a Core Lift philosophy. It used to be that 10 to
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The Florida Connection
Close Grip Benches 450 Pounds. Pittsburgh’s Strength Coach, Buddy Morris. | “Randy is the best Offensive Tackle in America. He is super strong and a great example to everybody.” Walter is one of the best Defensive Linemen in the country. He has unbelievable upper-body strength an
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Ron Pasquale
From Walk-On to Captain The Ron Pasquale story should be one of inspiration to those who don't get scholarships but still want to play college football. Ron went to Youngstown Cheney High School which plays in Ohio's largest classification (AAA). The enrollment is 1,100 students
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Randall McDaniel
6-5, 260 Offensive Guard Randall is one of the best athletes to ever play at Arizona State University. This is a strong statement considering some of the athletes that have excelled at this historically talent-rich school. Randall has already caught the attention of the pro scout
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Leland Melvin
3228 SPECIAL REPRINT ARTICLE “Leland Melvin represents about everything good about college athletics. He works hard in the Fellowship of Christian Athletes. He is a full speed practice player. Leland is also the best blocking wide receiver I’ve ever had. Leland Melvin is totally
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Leland Melvin
; LELAND MELVIN#3228 SPECIAL REPRINT ARTICLE “Leland Melvin represents about ev- erything good about college athletics. He works hard in the Fellowship of Christian Athletes. He is a full speed practice player. Leland is also the best blocking wide receiver I’ve ever had. Leland
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Randall McDaniel
RANDALL McDANIEL Randall McDaniel, 6-5, 260 Offensive Guard Randall is one of the best athletes to ever play at Arizona State University. This is a strong statement considering some of the athletes that have excelled at this historically talent-rich school. Randall has already ca
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Dave Wyman
LINEBACKER STANFORD SR, 6'2", 235 I"Quitting?" That Word is Not in His Vocabulary. Dave Wyman Would Never Quit! DAVE WYMAN 1 asked Steve Schulz, Stanford's Strength Coach, "Why did you want to tell me about Dave Wyman? You have a hundred guys, why Dave?" Steve gave his answer,
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Eric Ball
Eric holds the Bruin Team Football Record with his 358 Power Clean. Strength Coach, John Arce, Eric Ball and Greg Shepard in U.CL.A weight room. Last New Year's Day, I was watching underdog U.CL.A. play in the Rose Bowl. I was unfamiliar with the Bruin's running back. He was supp
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Massillon Tiger Football
Enrollment 1200 In continuing our series of featuring the elite high school football programs in America, we are proud to present Massillon Tiger Football. (Massillon is sometimes called Washington High School of Massillon.) Football at Massillon is a way of life. There is probab
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Brian Jozwiak
.... nn T EN BRIAN JOSWIAK: 6-6, 295 NOW WITH KANSAS CITY SPECIAL REPRINT ARTICLE JOSWIAK UP-DATE After our article in January's issue, Brian was the number one draft choice of the Kansas City Chiefs. He was the 7th player drafted' over-all. Brian stayed at West Virginia all spri
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Monument Valley Football
MONUMENT V ALLEY FOOTBALL By Ollie Whaley Head Football Coach Editor's Note: One of the first clinics I ever did was in Shiprock, QB Jim Dandy #9 eluding a Red Mesa Tackler. Jim was a state champion wrestler and a 3rd team All-Navajo Area Football player as a Junior. Jim Box Squa
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Matt Closson
Lineman of the Year in Ohio, Two Time 1st Team BFS AJl-American. of the Year. He becomes our seventh recipient of this most prestigious award since we began in 1980. The award is based on athletic achievement in sports, the ability to overcome obstacles, scholarship, leadership,
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