Weight Room Equipment | Bigger Faster Stronger


BFS has a sincere and ongoing commitment to Physical Education. This week we were in Boston for the 2017 SHAPE convention where hundreds of teachers and administrators braved blizzard conditions to learn more about helping their students be their best. 

At the Boston SHAPE 2017convention we ran into Bob McBride, IAHPERD Executive Director, who had a chance to chat about BFS's 10 year run attending and speaking at the Illinois State IAHPERD Convention. BFS attends many state level SHAPE conventions so look for us in your state soon!


Shop BFS to get your championship inspiring weight room

Special Plate Loaded SALE through March.
Save 20% on every model - Upper Body, Lower Body, All Plate Loaded machines!
Use Discount Code 0317WEPL at checkout!

Program, People, Product

WRSC  Camps Clinics
You have just received funds to improve your athletic facility, now what?

Abridged, Read the Full Article Here: Before taking any action, ask yourself, “How can this money improve our facility to optimize the performance of our athletes and enhance the health and wellness of our students?” Unless we first address potential problem areas – in the equipment, the space, the level of instruction or the ages of the students and athletes – we’re sure to face unnecessary financial and physical costs later.
Here is the most effective and efficient process I have found as an athlete, educator and parent for building a safe and fiscally responsible program for the highest level of athletic performance: The 3 P’s: Program, People, Product.


Although it’s not possible to predict every bump in the road, we can prepare for human error in the interest of minimizing it. For instance, as tempting as it is to fill our facilities with expensive new equipment, doing so will not guarantee that our students will make amazing gains in performance. The determining factor here is the program. We can all agree that for athletes to reach their performance goals, they must be taught to use the new facility and new equipment in a safe and effective manner. The BFS Total Program is designed to deliver appropriate instruction and practice to all students in a safe and effective manner.
The BFS Total Program provides the most solid foundation possible for highly competitive interscholastic programs as well as physical education programs for the student body.


Although many institutions produce outstanding teachers and coaches, they commonly neglect to address methods of conducting safe, efficient and effective teaching in the weight room for large numbers of students and athletes.
Over my career of 50 years, I have had the opportunity to visit hundreds of schools and colleges around the country. It disturbs me to see weight-rooms in which the lifting instruction is poor, technically incorrect or completely nonexistent. Inadequate supervision leads to injury and the potential for litigation.
Among other requirements, teachers and coaches must be present in the weight training facility and must provide appropriate instruction in both lifting and spotting skills.
Safety concerns have led to the recent mandate by the NCAA requiring that weight rooms in their institutions be supervised by certified coaches. Although there is no specific certification required, the BFS Weight Room Safety Certification is clearly the best because only BFS addresses the class organization and progression of instruction necessary to train large numbers of students and athletes in the weight room.
Administrators must provide for the professional development of their staff. The best way to ensure they are qualified to deliver safe, efficient and effective programs is through intensive hands-on practical instruction, evaluation of their teaching skills and testing of their knowledge. This in fact describes the curriculum of the BFS Weight room Safety Certification.


Tools are important in just about any endeavor. In interscholastic and intercollegiate sports, or physical education, there never seems to be enough money, time or space for the tools of our trade. Therefore, it is imperative that we unify our program and unify our people. Together, we can select great equipment that satisfies program requirements and fulfills learning objectives for the greatest number of students, athletes and stakeholders.
Let’s make this simple: Just as the architect creates a physical structure, the administrator is the creative “architect” of the educational structures that will provide for the needs of many stakeholders. By following the model of the 3P’s we create the structure necessary to support the functions agreed upon by the stake-holders.

Read the Full Article in the BFS Magazine Archives

Plate Loaded Equipment Delivers on a Budget

Sport Specific Answers on Budget

Selectorized equipment is certainly a time-saver. To change resistance the user only has to move a pin attached to the weight stack, and the machines tend to take up less space than plate-loaded equipment, especially when weight holders are required. But in terms of performance, there is no difference between selectorized machines and plate-loaded variations. There is, however, one major advantage of plate-loaded equipment: cost.

Adding a weight stack to an exercise machine significantly increases the cost of the unit. Also, due to the weight of the machines, shipping and handling costs are also higher. Whereas a plate-loaded machine may cost $800 plus $200 to ship, it’s possible that the exact same machine in a selectorized version may cost $1,600 plus $400 to ship – seriously, almost double. In today’s economy, that is an important distinction.

Read the Full Article in the BFS Magazine Archives

BFS Plate Loaded Strength equipmentSpecial Plate Loaded SALE through March.
Save 20% on every model - Upper Body, Lower Body, All Plate Loaded machines! Use Discount Code 0317WEPL at checkout!


Benches are at the center of many of the strength exercises you need!
Whether you are looking for an Olympic Bench or Multi Angel incline and decline all-in-one we have what you need! Shop every line of benches and get 20% off exactly what you need.

Whether you call it a posterior chain movement or a BFS auxiliary exercise, the glute-ham raise is a must for every serious strength and conditioning program.

Special GHD SALE: Save 20% on every model of Glute Ham Developer, Use discount code 0217WEGHD at checkout

It is pretty basic. You need bars. Now all made in the USA bars are on sale.

20% Off! Use discount code 1116WESP

InService Certification Day Improves Your Entire
PE and Athletics Program

Reduce Liability - Improve Self Esteem - Develop Lifelong Fitness
Inspire Your Students and Teams Be Their Best

Being Weight Room safety, strength and conditioning certified is a major step in reducing liability while improving your student's physical development. The WRSC is a complete, hands on, course that fully instructs teachers and coaches on how to safely teach a weight lifting class while inspiring students to achieve more.

Whether you are teaching an introductory PE unit or coaching the varsity team, having a WRSC certification gives you the tools to get results in your weight room.

Bring BFS In-Service Certification into your school this year and make a difference - Call 800-628-9737 to learn how to get started on your championship journey

Regional Certifications Register Now!

Regional Certification: Montgomery County High School, Missouri
2/13/2017 9:00 AM to 5:00 PM

418 North Highway 19 Montgomery City, MO 63361
Contact: Jim Brown jbrown@bfsmail.com
EARLY REGISTRATION - 30 days prior = $100 OFF!!

Join Coaches in Your Area to Learn the Best Ways to Train Your Athletes with the Proven BFS PROGRAM Not Only will this Certification Ensure that You Know How to Improve Athletic Performance, You will Learn Techniques that will Significantly Improve the Safety of Every Sports Program. This is a Hands-On, Learn-By-Doing Certification

Regional Certification: Dulaney High School Timonium Maryland:
4/22/2017 9:00 AM to 5:00 PM

255 East Padonia Road Timonium, MD 21093
Contact: john@bfsmail.com
Onsite registration: 8:30am
EARLY REGISTRATION 30 days prior = $100 OFF!!

Regional Certification: Manchester High School:
4/22/2017 9:00 AM to 5:00 PM

20500 Dutch Drive Manchester, MI 48158
Contact: dmoon@bfsmail.com
Onsite registration: 8:30am
EARLY REGISTRATION 30 days prior = $100 OFF!!


STRENGTH, SPEED, AGILITY - BFS IS INTRODUCING NEW CAMPS AND CLINICS TO HELP YOU WIN IN 2017. Keep an eye on the BFS Camps and Clinics page to learn when new speed and weight room consultations will be available in your area!

Read this month's inspiring story on District wide commitment to kids AND coaches with BFS Certification in New Mexico
Click Here to download your free BFS Magazine.


High school athletes come in all sizes, but their training should be unified.

When the strength coaching profession was in its infancy in the 1970s, it was difficult to find information about periodization. Much of the material appeared only in articles published in expensive journals or a few hard-to-acquire books, many not available in English. All that has changed in today’s computer age, but easier access comes with its own set of problems.
For starters, much of the information available about periodization has been poorly translated. For example, here is an excerpt from a textbook written by one of the foremost experts on periodization, the late sport scientist Yuri Verkhoshansky: “The perfectioning of a basketball player’s technical-tactical arsenal is also associated with the growth of their functional preparedness and the rise in the stability of the specific motor habits towards the developing fatigue.” It’s a pain to decipher phrasing like this, and any coach reading it will quickly lose interest.

At the high school level the BFS program is great for all athletes, but it’s uniquely suited for multisport athletes, due in large part to the BFS Set-Rep System and logbooks. There are several advantages for young athletes who elect to play multiple sports, even those who aspire to earn college scholarships.

Contact us now and start taking your program to the next level of physical superiority. 800-628-9737

Multisport high school athletes should squat year-round and strive to break personal records in the exercise year-round.

Hex Bar for Athletic Superiority

Forty years ago 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.

What we’ve learned in working with young athletes is that regardless of what type of deadlift and athlete does, the exercise must be performed with the lower back “locked in” to protect the spine. When record poundages are used, there is a tendency for the athlete to round the lower back, thereby diverting some of the load from the muscles onto the connective tissues and disks. A belt helps, providing postural feedback to the lifter that he or she is breaking form, but the best insurance for protecting the lower back is to use a hex bar.

The hex bar places less stress on the lower back and more stress on the legs. Consider the following study: “A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads,” published in the July 2011 issue of the Journal of Strength and Conditioning Research. The researchers found that compared the to the straight bar deadlift, the hex bar deadlift produced “significantly greater peak force, peak velocity and peak power values.”

A research study published a year later showed that the hex bar is a superior method of performing not just deadlifts, but also squat jumps. The study was called, “Effect of Load Positioning on the Kinematics and Kinetics of Weighted Vertical Jumps.” It was published in the April 2012 issue of the Journal of Strength and Conditioning Research.


First Issue of 2017 Now Available

The January issue is packed with inspiration 

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!

Training and Equipment: Hex Bar Training for Athletic Superiority... pg17


BFS Whats Happening


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!

Bob Rowbotham’s Tradition of Excellence

Bob Rowbotham BFS CEO

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.”

Read the Full Article Here!

Jumping into Plyometrics

Plyometric Box Jumping

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!