Amanda Vesti is a motivating young cross country runner who has exceeded expectations and shocked her entire state with her 2016 exploits! Her coach, Paul Dick, credits her success to building a proper power to body weight ratio with BFS Core Lifts. Her increased metabolism from strength training helped Amanda run faster while maintaining a cross country physique. BFS Feature Story: Amanda Vestri: Running Strong the BFS Way..... pg6
Commitment and cooperation are making a difference in New Mexico. When challenges such as shrinking budgets and staff for physical fitness and athletic fitness training happen to a school district, administrators look for creative answers. The Central Consolidated School District in New Mexico found such an answer with the BFS Unified Program. BFS Feature Story: New Mexico’s BFS Approach to Coaching Coaches and Kids... pg12
The deadlift was one of the core exercises we encouraged athletes to perform year-round. BFS pushed this great core exercise in our early years because it was unparalleled in developing the glutes, hamstrings, and lower back. We still believe that, but the fact is that we soon played less emphasis on it because we found something better - THE HEX BAR!
Strength Training - Character Building In-Season - Off-Season - This Free Issue covers it all!
The BFS Total Program is a comprehensive system with one goal. To help young people be the best they can be in athletics, in academics, and in life. In this issue of BFS Magazine we have assembled articles for the archives to help you get started!
Because The Total Program is a broad system it can appear intimidating to new users, however at its core it is about incremental improvement over time. Implementing this program has proven over 40 years that this simple idea teaches valuable life skills from goal setting to personal responsibility. Coaching the Total Program in PE or athletics gets easier every week because students and athletes WANT to improve and through diligent record keeping seeing themselves improving, week in and week out.
Flexibility, agility, strength and teamwork training can happen in the timeframe of high school schedules, BFS has been doing it for 40 years. Let us show you how. Start with this free issue of BFS Magazine and see what championship results could be on your horizon!
40 Years Strong In 1979 Bob Rowbotham joined the Bigger Faster Stronger team as a clinician, and eventually took over the company as president and later CEO. Although there have been many advances in the fields of athletic and physical fitness since BFS headquarters opened its doors, the principles BFS was founded on have not changed. Coach Rowbotham has made certain of that.
“The BFS program originated from working with world-class track and field athletes, athletes who often displayed exceptional levels of strength, power, and explosiveness,” says Rowbotham. “When the company started, the only athletes who were using the weight room were football players and the throwers in track and field. Consequently, BFS was perceived to be a football program, it’s taken a long time change that perception.”
Committed to Athletics and PE Rowbotham and his staff spread the word about BFS by attending conventions for state and national physical education organizations, such as SHAPE America. The appeal of BFS grew as sports coaches, strength coaches, and physical education instructors saw the benefit of working together in a unified program. Rowbotham says that the BFS principles have been verified by scientific research, such as the superiority of the hex bar deadlift over the straight bar deadlift.
WRSC Certification “Our certifications started in 2005 because of the concern about safety and liability in the school environment, and because weight training was becoming more popular with athletes in other sports and students involved in physical education classes. These topics would be better addressed in a specific seminar for those administrating the program, rather than a general clinic for both coaches and athletes.”
School System “One of the biggest challenges is in the structure of the circumulum. We don’t have the physical requirements for physical education that we had 20 years ago. Based upon our experience, when the weight room is set up correctly, weight training becomes one of the most popular classes in the PE curriculum. Schools that have developed an elective program in conjunction with the athletic team environment is where BFS has grown the most.”
Multi Sport Athletes Because the competitive sports environment is so much higher today, Rowbotham believes it’s especially important for athletes to be involved in the weight room. “Coaches, athletes, and parents understand that now. They also understand that strength is just one component of developing the total athlete. Strength training, in conjunction with other aspects of conditioning, presented in a format that produces progressive gains over time that can be measured objectively, is key to the success of BFS.”
Six Absolutes. “The Six Absolutes improves the quality of coaching by ensuring that everyone is on the same page in their use of terminology teaching optimal technique, not just in the weight room but also during sports performance. It also creates a repetitive educational environment, making for a more efficient teaching environment. This is especially important when working with large groups of athletes.”
“BFS started in the competitive athletic environment, but it has evolved into much more than that. We are concerned about the well-being of all young people, even those who do not participate in sports. One of our mottos is that BFS is about “Coaches Helping Coaches,” and that’s true. But the bottom line is that what we do is about helping kids.”
NO Fad or quick fix Plyometrics have been an essential part of the BFS Total Program since it's inception. Plyometrics have proved to be vital to championship programs across the country for 40 years!
Plyometrics is a powerful tool for athletic training, in the middle school and high school environment, the most practical and effective form of plyometric training is box jumps.
Box jumping bridges the gap between strength and power. Being able to squat 400 pounds (181 kilograms) is great, but that alone does not ensure explosive power. Box jumping can help the muscular system contract more quickly and with greater force.
To properly run a plyometric box jumping program, coaches should have access to boxes of various heights. Whereas the standard plyometric box for high school athletes is 20 inches, for middle school athletes, heavier athletes and athletes at a lower skill level it's best to start them on 10- inch Readiness boxes.
Coaches looking to improve the speed, power and jumping ability of their athletes should consider investing in some plyometric boxes and performing a progressive program of box jumping. When plyometrics is used correctly and consistently, it is an extremely effective training method that only takes a few minutes week. It's a win-win workout!
Whether you need to store bars, kettlebells, bumpers or plates BFS has a solution for you. Keeping your weight room clean and organized is one of the most important things you can do to make you training safe and effective. Take advantage of this amazing sale to take your weight room to the next level!
Every weight room needs to be kept organized for optimal results! BFS can help! Every STORAGE RACK we sell at 25% off! Use discount code 1216WRS25
Speed and Strength is a vital component in any athletic endeavor and we assembled a Special Speed and Strength Collection of products including 3 models of Glute Ham Developers, squat racks, bars, agility ladders, dot drill pads and much more. All 20% Off Speed! Use discount code 1116WESP
BFS is proud to work with great young leaders from Maryland and Utah
In the first week of November BFS hosted our Leadership Program which exposes top students and athletes to real world applications of leadership. Coach Kyle Fiat and Athletic Director Rich Reed from Dulaney High School in Maryland, accompanied four leaders from the Lion's Lacrosse program to Salt Lake City to learn from top coaches and researchers in the world athletics. During this amazing visit the young men were treated to a visit with the Utah Jazz Director of Sports Science Mark McKown. McKown is a 19 year veteran of the Jazz where he is continually learning new ways to bring his athletes and organization to their full potential. McKown's implementation of applied sports science makes the Jazz one of the NBA's most progressive franchises. Learning from leaders at the highest level of their fields made this weekend a program that will have a lasting impact on these growing leaders.
BFS is working hard to bring new and exciting services and trainings to all our valued schools and customers. Stay tuned to this newsletter and www.biggerfasterstronger.com to learn more about all new Speed and Agility Camps coming in 2017.
With 20% Off our commercial grade Varsity line every budget can outfit a complete weight room or augment an existing room with the commercial grade equipment needed to excel! 20% Offuse discount code 1116WEVA
Speed is a vital component in any athletic endeavor and we assembled a Special Speed and Agility Collection of products including 3 models of Glute Ham Developers, squat racks, bars, agility ladders, dot drill pads and much more. All 20% Off! use discount code 1116WESP
Every program needs bumpers to complete the cycle and we are offering every bumper we sell at 20% off! 20% Off Bumpers use discount code 1116WEBP1
It’s been said that the number of sports medicine clinics in the US is growing at such a fast pace that by the year 2019 they will all be connected by a giant walkway. That’s a joke. What’s not a joke is seeing a large number of athletes disappearing from high school athletes to specialize in a single sport.
While is true that to achieve the highest levels in most sports, early specializing often does more harm than good for most young athletes. First, most young kids don’t know what sport they have the most potential to excel in at the highest level, or what sport they will enjoy the most.
A father who played baseball may put their son in Little League, but perhaps this young athlete has poor hand-eye coordination yet has the physical gifts to be an exceptional middle-distance runner or cyclist? Likewise, a mother was distance runner may encourage her daughter to (literally) follow in her footsteps, but perhaps this young person is gifted with fast-twitch fibers and would be better off in gymnastics or basketball? Only by exposing children to a variety of sports will they be able to determine which sports are best suited for them.
Read the full article in this month's FREE BFS Magazine - Download Here
BFS has spent 40 years helping coaches and athletes succeed through our Total Program and high quality American made equipment. The core system has changed very little in that time and modern research has shown that the fundamental approach taught be BFS is very effective for developing young athletes in every sport. That being said BFS is always looking for incremental improvement to our program and our equipment. A great case in point is the 2016 version of the 4-Way Neck Developer. Now with height adjustments both the above the swing arm and below the seat almost every athlete can get the perfect fit. Also improved in this year’s model is a quick adjusting seat to move athletes through their exercises quickly and efficiently.
Available in both 11 Gauge Elite standard or the 7 Gauge Elite Plus this line of American made weight room equipment is the center piece of thousands of weight rooms across the country. Now is your chance to join the tradition of championship quality weight rooms at an amazing price. Includes custom color selection at no extra price.
Whether you are looking ot install a complete weight room or if you just need to add a specific item to complete your existing facility the BFS Elite and Elite Plus lines have what you need. Don't miss this saving opportunity!
In working with high school athletes in my area, one challenge I’ve found is convincing coaches that it’s important to lift hard in-season. It’s a message that BFS has been preaching for the past 40 years.
Take the example of track and field, specifically high school sports where I live. There is the indoor season, the outdoor season, and in the summer the sport can continue with amateur competitions run by the AAU and USTAF. Let’s break down the outdoor season.
First, there are the dual meets, held on Saturday, which have schools compete against a neighboring school in their division. These are important, so coaches don’t want their athletes to be lifting hard later in the week – if at all. Usually there are four of these.
On the weekends where there is no dual meet, there are invitational meets that allow athletes in lower division schools to compete against tougher competitions – these are especially important for athletes in the lower divisions as they draw attention of the schools offering scholarships. So it’s important to back of training on the weeks those competitions are held.
As the season progresses you have the state championships, multiple-state championships, and then national championships. All of these competitions are important, so again, the athletes need to back off the heavy iron during the weeks those competitions are held. Often, coaches will not do any weight training during those weeks.
The problem here is that by attempting to peak for all these competitions, you can’t reach the highest peak for the most important competitions. The best an athlete can do is maintain whatever strength they developed before the season started. What’s the answer?
I came across an article written by BFS founder Dr. Greg Shepard more than 30 years ago. He shared the following advice about in-season training, advice that BFS still promotes today:
1. Train just twice a week
2. Train for just 30 minutes
3. Do the BFS Core lifts and no more than two auxiliary lifts
4. Follow the BFS Set-Rep Program
5. Progress! Don’t be satisfied with maintaining.
On that last point, Coach Shepard said that it’s important for high school athletes not to follow the training systems of college athletes. “The philosophy of maintaining in college is acceptable, but it is loaded with big problems at the high school levels. A college athlete normally plays only one sport. If a high school athlete plays multiple sports, what is he or she going to do – maintain all year? Let your competition do that. Don’t be satisfied with maintaining. Get going! It’s fun to get stronger. You’ll play better, feel better and be more confident.”
Kim Goss, MS Editor in Chief, BFS magazine firstname.lastname@example.org
The BFS Total Program is a proven path to athletic excellence. Over 40 years thousands of teams have improved thier records and won districts, divisions and championships after implementing the Total Program.
Boys, girls, soccer, football, volleyball or track - it does not matter, running faster and jumping higher will improve your winning chances. And strength training and conditioning will build your speed and power. The BFS Total Program provides a clear system of record keeping so you know that the training done in the weight room is translating to results on the field of play.
The BFS Advantage
BFS has the advantage of working directly with high school coaches and teachers for 40 years and understands the constraints for time student athletes have. Consequently we know of no other progam that can successfully improve every athlete and student on your team or in your class. With this progam every athlete, every player will break at least 8 personal records in strength and performance EVERY WEEK!
Athletes Fill-Out a Form Using Current Core and Auxiliary Lifts
Enter the Lifts into the Computer, which Calculates the Precise Weights for Each Set and Creates Individual, Sport-Specific Workouts. At the Beginning of Each Week Simply Print Out the Athlete’s BFS Set-Rep Program Weekly Workout Schedule. Athletes Scores can be Updated at Any Time, or the Program Will Automatically Increase the Difficulty Level of the Workout
The 40 year book anniversary of the BFS Sets and Rep has seen the Set Rep Log book grow to speed and performance records to help you keep and break records every week.
The Set Rep Log Book is a 40 Page Record Keeping Book, for All Athletes, Regardless of Sport. Complete Instructions and 24 Full Pages to Record: Sets and Reps Personal Records Times and Much More Designed to Last One Year