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Home Workout From BFS - Week 3

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Sprint Chutes: Deca Disks: Nylon Dip Belt: Barbell Pad: Speed Harness: Lock Jaw Oly & Lock Jaw Hex (NOT Lock Jaw Pro 2): Mega Grip - Heavy Duty (NOT Mega Grip Standard): 

On Monday, Wednesday, Friday:

  • Very little rest between sets of lower, upper, core, and dynamic.
  • Also, very little rest between set 1-4.
  • Do all Set 1 in order, then sets 2, 3, 4.
  • Flexibility should be done everyday - make sure you are warmed up first.
  • 9 hours of sleep a night, lots of water & protein.

Note: The BFS Home Workout should be implemented in a flexible manner. Sets and reps listed are goals for your work out and can be decreased for younger athletes or for those starting out. Remember in the the BFS Total Program you are only competing against yourself!

Week 3 Monday

  • Set 1: Lower Body,
    Overhead Squat with Medicine Ball or other weight - 1 x 15 (Perfect Form)
  • Set 1: Upper Body,
    Diamond Grip Push Ups - 1 x 35
  • Set 1: Core
    T Ab Drill - Lie flat on back, leg’s straight, heels 6” off ground feet to right hand, then left hand. 1 x 20 each hand.
  • Set 1: Dynamic
  • Up-Downs 1 x 30
  • Set 2: Lower Body 
    Overhead Lunge - with Medicine Ball or other weight - 1 x 10 each leg
  • Set 2: Upper Body
    T-Bar Push Up - 1 x 25 each way
  • Set 2: Core
    Seated Twist with Medicine Ball or other weight - 1 x 25 each way
  • Set 2: Dynamic 
    Jump Rope - Right Foot 1 x 100 & Left Foot 1 x 100
    or Jumping Jacks 1 x 150
  • Set 3: Lower Body
    Overhead Squat with Medicine Ball or other weight - 1 x 15 (Perfect Form)
  • Set 3: Upper Body
    Diamond Grip Push Ups - 1 x 35
  • Set 3: Core
    T Ab Drill - Lie flat on back, leg’s straight, heels 6” off ground feet to right hand, then left hand. 1 x 20 each hand.
  • Set 3: Dynamic
    Up-Downs 1 x 30
  • Set 4: Lower Body
    Overhead Lunge - with Medicine Ball or other weight - 1 x 10 each leg
  • Set 4: Upper Body
    T-Bar Push Up - 1 x 25 each way
  • Set 4: Core
    Seated Twist with Medicine Ball or other weight - 1 x 25 each way
  • Set 4: Dynamic
    Jump Rope - Right Foot 1 x 100 & Left Foot 1 x 100
    or Jumping Jacks 1 x 150

  • Sprint Tech. Work N/A
  • Conditioning N/A
  • Flexibility
    1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

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Week 3 Tuesday

Sprint Technique Work: Full Speed - good amount of rest between reps. Not conditioning.

5 x 50 yards - focus on head & eyes.

5 x 50 yards - focus on arm rotation. 

5 x 50 yards - focus on leg drive and plant on ball of foot.

Conditioning: 
4 x 200 Meters - 39 sec. or less - 1:55 minute rest between each.

8 x 100 Meters - 19 sec. or less - 58 second rest between each

Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch

BACK TO BFS HOME WORKOUT PAGE

Week 3 Wednesday

  • Warm Up
    Dot Drill
  • Set 1: Lower Body
    Standing Long Jump (Goal - far as possible) - 1 x 15
  • Set 1: Upper Body
    Wide Grip Push Ups - 1 x 35
  • Set 1: Core
    Ab Scissors Vertical - 1 x 25 each.
  • Set 1: Dynamic
    Jump Rope - Running - 1 x 150 
    or Mountain Climbers 1 x 75
  • Set 2: Lower Body
    Standing Long Jump - Right Leg Take Off and Landing 
    (Goal - high & fast off the ground as possible) - 1 x 10
  • Set 2: Upper Body
    Bench Dips - 1 x 75
  • Set 2: Core
    Ab Scissors - Horizontal - 1 x 25
  • Set 2: Dynamic
    Jump Rope - 2 Feet - 1 x 150 or Jumping Jacks - 1 x 150
  • Set 3: Lower Body 
  • Standing Long Jump (Goal - far as possible) - 1 x 15 
  • Set 3: Upper Body 
    Wide Grip Push Ups - 1 x 35 
  • Set 3: Core 
    Ab Scissors Vertical - 1 x 25 each. 
  • Set 3: Dynamic 
    Jump Rope - Running - 1 x 150 
    or Mountain Climbers 1 x 75
  • Set 4: Lower Body 
    Standing Long Jump - Right Leg Take Off and Landing
    (Goal - high & fast off the ground as possible) - 1 x 10
  • Set 4: Upper Body 
    Bench Dips - 1 x 75 
  • Set 4: Core  
    Ab Scissors - Horizontal - 1 x 25 
  • Set 4: Dynamic 
    Jump Rope - 2 Feet - 1 x 150 or Jumping Jacks - 1 x 150

Week 3 Thursday

Agility Drills - Download the free book
Drills 1 - 6 (6 Cones) 3 x each drill with 30 second rest between each. 
Cones 5 yards apart. Full Speed.

Conditioning: 

4 x 200 Meters - 39 sec. or less - 1:55 minute rest between each.    
8 x 100 Meters - 19 sec. or less - 57 second rest between each.

Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch

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Week 3 Friday

  • Set 1: Lower Body,
    Medicine Ball Parallel Squat with Press (At home use available weights for press) - 1 x 15 (Perfect Form)
  • Set 1: Upper Body,
    Diamond Push Ups - 1 x 35
  • Set 1: Core

    Swimmer: Right Arm & Left Leg off ground - 60 Seconds. Left Arm & Right Leg off ground - 60 Seconds

  • Set 1: Dynamic 
    Mountain Climbers 1 x 75
  • Set 2: Lower Body 

    45º Lateral Lunge - Medicine Ball - 1 x 10 each leg
    Push back to standing after each lunge

  • Set 2: Upper Body 
    Standard Grip Push Ups - 1 x 35

  • Set 2: Core

    Seated Twist & Press with Medicine Ball or other 1 x 25 twist each way - 10 presses

  • Set 2: Dynamic 
    Jump Rope - Right Foot 1 x 100 & Left Foot 1 x 100
    or Jumping Jacks 1 x 150
  • Set 3: Lower Body
    Medicine Ball Parallel Squat with Press (At home use available weights for press) - 1 x 15 (Perfect Form)
  • Set 3: Upper Body
    Diamond Grip Push Ups - 1 x 35
  • Set 3: Core
    Swimmer: Right Arm & Left Leg off ground - 60 Seconds. Left Arm & Right Leg off ground - 60 Seconds
  • Set 3: Dynamic
    Mountain Climbers 1 x 75
  • Set 4: Lower Body
    45º Lateral Lunge - Medicine Ball - 1 x 10 each leg
    Push back to standing after each lunge
  • Set 4: Upper Body
    Standard Grip Push Ups - 1 x 35
  • Set 4: Core
    Seated Twist & Press with Medicine Ball or other 1 x 25 twist each way - 10 presses
  • Set 4: Dynamic
    Jump Rope - Right Foot 1 x 100 & Left Foot 1 x 100
    or Jumping Jacks 1 x 150
  • Sprint Tech. Work N/A
  • Conditioning N/A
  • Flexibility
    1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

Week 3 Saturday

Sprint Technique Work: Full Speed - good amount of rest between reps. Not conditioning.

5 x 50 yards - focus on head & eyes.

5 x 50 yards - focus on arm rotation.

5 x 50 yards - focus on leg drive and plant on ball of foot. Full speed with good amount of rest

(*If possible - use a Sprint Chute or Speed Harness)

Conditioning: 

4 x 200 Meters - 39 seconds or less - 1:55 minute rest between each.    
8 x 100 Meters - 19 seconds or less - 56 seconds rest between each.

.

Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch

Week 3 Sunday

Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch

BACK TO BFS HOME WORKOUT PAGE