Auxiliary lifts are special exercise that are sport specific and help prevent common injuries. One auxiliary exercise that BFS has been promoting for the past four decades is the lat pulldown, which may seem odd as most coaches would consider it a bodybuilding or general fitness exercise. Some even believe that it's a harmful exercise that may cause injury. Let's look at the facts.
"The lats are the only muscle that connects the arms to the lower body. This anatomical uniqueness has many implications to athletic performance."
As far as biomechanics, the movements that occur when you pull the bar down are as follows: Elbow flexion, Shoulder adduction and horizontal abduction, and scapulae retraction and downward rotation. When you return the bar to the start, your movements change to the following: elbow extension, shoulder abduction and horizontal adduction, and scapulae protraction and upward rotation.
Most sports don't require climbing, so why are lats important? First, the lats are the only muscle that connects the arms to the lower body. This anatomical uniqueness has many implications to athletic performance. If you want to throw a baseball faster, hit a golf ball harder, or swim with more power, you need to train your lats...
With over 41 years in the business, BFS has established itself as the leader in athletic and physical fitness training. We've not only shared our message through our magazine, website, and social media outlets, but our clinicians have given nearly 20,000 hands-on total program clinics, coaching certifications, and character education seminars. Despite this exposure, there are a few unique aspects of BFS that many people may not know about. Here are five of them:
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.
READ THE FULL ARTICLE IN JANUARY 2016 BFS MAGAZINE
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.
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.
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
MADE IN THE USA BARS, PLYO BOXES
AND AGILTY EQUIPMENT ON SALE in December
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
Up Front from the editor:
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
Kim Goss, MS Editor in Chief, BFS magazine
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
You Decide How you want to run the Program
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
Moving from paper Set Rep Log Books to the web based, electronic Set Rep Log App is facilitated by a trio of video tutorials that introduce the App to Administrators, Coaches and Athletes.