After the back squat, there are many other challenging leg exercises that can be a part of a coach’s weight training toolbox. The front squat is one such exercise, but is it for you? First, consider that the front squat is not a wimpy exercise. the front squat more effectively activates the quadriceps, increased quad strength is essential is the start of a sprint, whereas the hamstrings and glutes increase their importance as you move into an upright position. 

The BFS Program works in 3 progressive steps: 1) Body Weight, 2) the BFS Readiness Program, & 3) the BFS full Set Rep Program.

With over 40 years of experience, BFS can help get your classes and teams on a path that encourages young students and athletes to develop their bodies in a progressive and safe program.

DON'T FORGET BUMPERS ARE 20% OFF THRU MARCH

There are four assumptions you can make about athletes at Siloam Springs High School: 1) You are attending an outstanding academic institution, 2) Your coaches are dedicated to helping you fulfill your athletic potential, and 3) You are participating in a strength and conditioning program designed to work all aspects of athletic fitness, and 4) You are used to winning.

Siloam Springs High School athletes fulfill the definition of student-athlete. They excel in sports and in the classroom, and their example makes us feel good about our future.

I don’t believe that I’ll ever forget my first conversation with Somerset’s Head Football Coach Bruce Larson back in 2002. Coach Larson’s message to me was clear and precise; Somerset High School was mired in mediocrity. Despite his efforts to change things, the community was OK with the status quo and the school wasn’t willing to make a large investment in a radical change.

Larson convinced me that the plan I laid out for his school would be followed and he was willing to put himself on the line to get it done. His sincerity and willingness to learn the BFS System convinced me to work out a spring clinic...

One of the basic tools of strength training is a weightlifting belt. Some may think of it as “cheating,” as a way to artificially lift more weights. Not exactly.

What the researchers found was that weightlifting belts could increase intra-abdominal pressure (i.e., compressing the gases and fluids in the abdominal cavity) that serves to decompress the spine. Or, to use modern-day terminology, belts serve to create a stable “core.”

Bangor High School wanted to promote the idea that they were a total program, and for this reason, decided not to call their strength and conditioning facility a weight room, but a “Winning Room!” 

Mary Spade, assistant principal and athletic director at Bangor says, “We had had BFS at Bangor before I came here, but we kind of got away from it, so I decided to bring BFS back.” That decision started with a two-day WRSC Certification and Total Program clinic. 

By Carlos Molina.
Most people don’t associate weight training with swimming, but they share a connection. The JHS Swim Team supplements their swimming practices with pumping iron to increase speed, strength, power, and reduce the risk of injuries.

A BIG BFS Thank You to Dr. Waters from New Mexico.

Watch the video to learn how she has spearheaded a massive overhaul of the weight rooms and weight training program in the Central Consolidated School District. She has organized BFS Certification, BFS Weight Room Consultations, BFS Camps and more for the Central Consolidated School District. Her initiative and drive have led directly to the success of many of the school's boy's and girl's sports programs as well as involving the wider student body.

THANK YOU DR. WATERS! To learn more about the programs mentioned in this video click below:

Weight Room Certification

BFS Camps & Clinics

BFS Weight Room Consultation

BFS Weight Room Racks, Platforms, and Benches

BFS is once again traveling to Sweden to work with their American Football program.

BFS President John Rowbotham is excited to reconnect with his coaching colleagues in Europe and bring the BFS Total Program to a new generation of Swedish players. Catch up on previous international impacts from BFS with this 2012 Article from the BFS Archives!

At BFS, we have the simple and effective method of properly warming up for lifting. It's called the Dot Drill. Download your free Dot Drill Instructions here.

If nothing else, a warm-up needs to increase your body temperature, breathing rate and heart rate to the level of the activity you will be performing. This means you need to break a sweat, so static stretching is not what you need.