BFS Magazine

BFS Professional Development now available

Steve Kinslow June 22, 2017

BFS on the Road - Professional Development in New York Public Schools!

Commitment at the District Level Reaps Benefits for Physical Education

Working with New York City Public Schools this month has been an awesome experience for BFS. Our all new Professional Development seminars have really been making an impact across the largest school district in the country. Many PE teachers and administrators have hailed the day as one of the most fruitful seminars they have ever attended.

Learning about effective and safe weight room protocols has really opened up these teachers to the ease of incorporating strength training into their Physical Education environment. By combining a dynamic presentation along with actual hands on training every educator in attendance was kept involved and excited to learn more.

BFS provides the path to ongoing education and Weight Room Strength and Safety Certification (WRSC) by crediting teachers in attendance with credit toward completing the WRSC course. Working closely with NYPS, BFS can offer PE teachers their WRSC for only $99.95 (a $399 value).

Call 800-628-9737 to learn more or email: info@bfsmail.com subject: Professional Development 

 

 

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New Weight Rooms and New Connections

Steve Kinslow May 26, 2017

New Weight Rooms and New Connections

With BFS Clinician Jim Brown


One of the perks of being a BFS Clinician is the sheer number of great people we get to meet and interact with as we travel across the country. From teachers and coaches and high school athletes at the highest level, we love the chance to impact lives. However, we also know that we are equally impacted by the people we are fortunate enough to come across in our journey. Case in point: BFS Clinician Jim Brown.

When Coach Brown was installing a new custom BFS weight room in Larned, Kansas he had the opportunity to sit down with former Yankees pitcher and 1962 World Series MVP, Ralph Terry! A lifelong Yankees fan, Coach Brown was impressed with this humble legend's openness and willingness to share memories and experiences from his days with legendary New York Yankees teams from the 1960s.

Now we can all learn more about these summer campaigns from the early sixties because Ralph Terry has penned his memoirs, along with co-author John Wooly. Right Down the Middle: The Ralph Terry Story is available where ever books are sold. Coach Brown is proud to have a copy autographed by Mr. Terry and knows this will be a great read that includes stories and anecdotes involving many of baseball's greats!


Regional Certification With Coach Brown - Register Now!

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: Paris TX
6/8/2017 9:00 AM to 5:00 PM

North Lamar High School
3201 Lewis Lane
Paris, TX  75460
Contact: Jim Brown jbrown@bfsmail.com
EARLY REGISTRATION - 30 days prior = $100 OFF!!



InService Certification Day Improves Your Entire

PE and Athletics Program 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

 

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Plate Loaded Equipment Delivers on a Budget

Steve Kinslow March 03, 2017

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!

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Steve Kinslow February 07, 2017

UNIFIED TRAINING FOR MULTI-SPORTS ATHLETES


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.

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.

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Hex Bar for Athletic Superiority

Steve Kinslow February 02, 2017

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.

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BFS Whats Happening

Steve Kinslow January 05, 2017

BFS Whats Happening

READ THE LATEST MAGAZINE HERE

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!

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Bob Rowbotham’s  Tradition of Excellence

Steve Kinslow December 20, 2016

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!

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Jumping into Plyometrics

Steve Kinslow December 16, 2016

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!

LEARN TO IMPLEMENT PLYOS IN 10 - 15 MINUTES! TRUST IN BFS EXPERIENCE. READ THE FULL STORY HERE

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BFS Magazine From the Editor - Up Front by Kim Goss

Steve Kinslow November 01, 2016

BFS Magazine From the Editor - Up Front by Kim Goss

Up Front from the editor:

Staying in the Game

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

kim@bfsmail.com

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Pick Your Spots

Steve Kinslow August 15, 2016

Pick Your Spots

Originally Published in the July 2016 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
kim@bfsmail.com

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Run the Total Program on your Terms

Carson Jones March 14, 2016

Run the Total Program on your Terms

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! 

Run the Total Program

BEAT THE COMPUTER PRO

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 Set Rep Log Books

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

The Set Rep Log App 

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.

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Free February Magazine Live and  BFS Set Rep App Explained!

Steve Kinslow February 23, 2016

Free February Magazine Live and BFS Set Rep App Explained!

This month's issue includes a number of great stories - our Athlete Of The Year, Athletic Strength Training for Boxing and Keeping Track of Success. This excerpt explains how BFS is moving forward and giving Coaches all the tools they need to run the BFS Total Program in a modern weight room! Download the Full Magazine Here

With the advancement of technology and the push for integrated PE program, BFS set about developing an app for the BFS Set/Rep Log Book. Because the app is based on the web, BFS offers this software across any device or operating system with a web browser.
The BFS Set/Rep Logbook App keeps the simplicity of our Set-Rep Log Books while providing the management functions and portability of a phone app. Predefined weekly schedules are included with core and auxiliary lifts for all major high school sports.You can also customize your weekly schedule using any lift on any day, add any lifts you want from hundreds of included exercises.
Coaches or administrators will love this app, they can see the data on their teams and athletes at a glance. Data includes scores, records, and trends for athlete or team. Athletes enter their scores on their phone or tablet and see how many records they've broken.  
Just like our Set-Rep Log Book, the app (supervised by the coaches) guides each athlete in which lifts to do, and how many sets and reps to do each week. The weight lifted for each set is determined by the individual athlete based on their past performance for that lift.  
The BFS Set/Rep App keeps the simplicity of our Set-Rep Log Books while providing the management functions and portability of a phone app.
The BFS Total Program enables every athlete to make personal records, often several personal records, every single workout – even in-season. Whether you decide to use BFS Logbooks, the Beat the Computer Pro, or the BFS Set/Rep Logbook App, you now how the tools to set goals and achieve success.... Download the Full Magazine Here

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40 Years and Growing Stronger

Steve Kinslow February 05, 2016

40 Years and Growing Stronger

There is no shortage of social media outlets that promise you the best athletic training system for young athletes. There are good programs, and there are some that are…well, not so good. What separates BFS from all of them is our 40-year history of success. That’s right – four decades!

Dr. Greg Shepard founded BFS in 1976, and his vision has been carried on by CEO Bob Rowbotham and his son, BFS President John Rowbotham. Joining them are a team of clinicians that include certified teachers and active coaches. These clinicians know the difference between the type of optimal training used by Olympians and professional athletes, and the reality of working in the school environment with multi-sport athletes.

The mission of Bigger Faster Stronger is to encourage positive changes in the lives of young people, and it does this through a three-tiered approach to meet the needs of athletes, coaches and school administrators.

For athletes and physical education students, we offer seminars and clinics on character education and athletic fitness training. For coaches and physical educators, we offer certification programs and continuing education materials that teach how to increase the safety and effectiveness of their sports and physical education programs through the concept of unification. For administrators and gym owners responsible for making equipment-purchasing decisions, we offer the highest-quality exercise equipment that fits any budget along with a knowledgeable sales staff to take them facilities from concept to completion.

One key to our long-term success is our emphasis on unification. Unification is the concept that all high school and middle school athletes will adhere to the same basic training philosophy. This means that all athletes, from football players to basketball players to swimmers, perform the same core weight training exercises, the same speed and agility exercises, and the same flexibility and plyometric exercises. Such organization improves athletic performance and reduces teaching time, as well as preventing many administrative hassles and personality conflicts.

One aspect of unification is our promotion of Six Absolutes, which are training principles that are amazingly effective in teaching perfect technique not only in the weightroom but also in any sport. One reason the BFS Six Absolutes are so effective is that they encourage all coaches to use the same terminology when teaching weight training and sport skills.

Another important part of our organization is the BFS Readiness Program. This is a complete strength and conditioning system designed for those who are not yet ready to engage in weight training programs performed by more physically mature athletes. The focus of the BFS Readiness Program is on developing perfect technique in all the basic components of athletic fitness, giving athletes a head start when they graduate to the BFS Total Program.

To help young people fulfill their potential in all areas of their life, BFS offers a character education program called Be an 11. This program is designed to inspire student-athletes to set worthy goals, both athletic and personal, and then help them develop action plans to achieve those goals. Along the way, they learn about the importance of making positive choices, maintaining their self- respect, and being team players and role models for others.

In the world of social networking, since 1980 Bigger Faster Stronger has been the official magazine of our company. A bimonthly, full-color print publication, BFS is full of inspirational success stories, advice from top coaches and sport scientists, and the latest information on liability and safety. BFS also has an outstanding website that answers all your questions about our programs and athletic training equipment, and also provides a link to the BFS Online Learning Center for the latest in multimedia education for strength and athletic fitness training.

For strength training, athletes need free weights: power racks, benches, barbells, and dumbbells. For speed, must-haves included plyometric boxes, pulling sleds, and systems for measuring speed and jumping ability. At first, our single line of equipment was enough, as the focus was on providing high school coaches with quality equipment at the lowest price. Later, we expanded our products to serve the needs of all athletic and physical fitness programs. We have our highest quality D1 line, our heavy duty Elite line, the  functional Varsity line, our bold Absolute Oval line, and most recently our BXI line that includes the racks, rigs and strongman training accessories to accommodate the popular “boot camp” workouts.

 There’s a vast number of strength and conditioning programs available currently, and coaches no doubt will be exposed to many more programs during their careers. But with its proven track record that spans four decades, BFS stands apart as the leading company in helping young athletes succeed.

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Carson Jones September 23, 2015

Character education a dominant attribute of high school sports! BFS Magazine tells the story!

Headlines Do Not Tell The Full Story!

High school football is making a lot of news in the last couple of weeks. And it is not good. From athletes in Texas blind siding a ref, to a top college recruit allegedly smearing a painful cream into an opposing player's face, these are the stories being told about high school athletes.

At BFS we acknowledge these sort of events happen, but we firmly reject the notion that they are the norm. We work with 1,000s of students and coaches annually through our Total Program and Be An 11 Seminars and we have seen all the good high school sports brings to individuals, schools and entire communities!

BFS is committed to telling the story of these exceptional young people and their dedicated teachers and coaches. To this end we are making our September / October 2015 BFS Magazine FREE for download for everyone.

Just pass this link out to every student, coach, administrator or parent who needs to know just what great high school athletic programs bring to the community!

http://www.biggerfasterstronger.com/home/Clinic-Complimetary-Magazine.asp

Male and Female Athletes of the Year!

The BFS High School Male and Female Athletes of the Year is our most prestigious award. It has quite a history, with the male award beginning in 1981 and the female award beginning in 2004. Being an exceptional multi-sport athlete is one quality associated with this award. But more than that, we are looking for young men and women who are, on a scale of one to 10, Elevens. Individuals who excel academically and are focused, grounded, and headed for a great future. We found two such individuals in Emelia Modglin and Deandre McGill.


Whats Inside

From the Editor

The High Tech World of BFS... 1

What's Happening

News and highlights from the world of athletic fitness... 4

BFS Success Stories

BFS Male and Female High School Athlete of the Year... 8

48-0! How Duchesne High’s Football Team Did It... 13

Program

Home Training: The BFS Way... 17

Features

The BFS Approach to In-Season Training... 22

How to Fuel Your Workouts... 27

Training and Equipment

Quality Weight Training Gear for your Budget... 30

Using Chains and Bands for Physical Superiority... 35

Physical Education

The BFS Set-Rep Log Goes Paperless!... 40

Young Athletes Play it Safe and Strong with BFS... 44

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Steve Kinslow September 08, 2015

Training the Power Snatch Get this free article on advanced technique!

In the BFS program, the power snatch is considered an advanced auxiliary exercise that can be used in place of the power clean. Both exercises develop the same muscles and increase power, and in fact improving your ability in one lift with improve your performance in the other. The power snatch, however, offers several advantages over the power clean and other types of explosive lifts.

Power is the ability to display strength quickly, and can be defined by the formula Force x Distance ÷ Time. Because relatively lighter weights are used, the power output for a power snatch is higher than a power clean. In fact, the second pull of the snatch produces five times the power output of back squats and deadlifts. Squats and deadlifts are essential to a total athletic development program, but in terms of developing power, the Olympic lifting movements are superior.

One of the advantages of the power snatch over the power clean is that some athletes, often due to the relationship of the upper arm to the lower, have a difficult time racking the bar on the shoulders. The power snatch catch position circumvents this problem as the bar is held overhead. Also, straps can be used on the power snatch to reinforce the grip – they should never be used on the clean as they can cause injury.

Next, because a wider grip is used in the power snatch, the athlete must bend their knees more and as such begin the lift from a lower starting position than the clean. As such, the legs move through a greater range of motion than the clean...

Download the Free Article from the BFS eStore

 

Download the Free Article from the BFS eStore

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Steve Kinslow August 20, 2015

The Basics Help Timpview Win! “The BFS core lifts are the most important exercises for football: power cleans, squats, deadlifts, and bench presses,” Cary Whittingham

The Whittingham family knows football! 


Fred Whittingham was a coach for the Los Angeles Rams from 1982-1991, his son Kyle is the head football coach for the University of Utah Utes, and Kyle’s younger brother Cary is the head coach for the Timpview High School Thunderbirds in Provo, Utah. This is Cary’s story.

Cary played linebacker at Brigham Young University from 1981-1985, earning a National Championship title in 1984, and played for the Los Angeles Rams in 1987. His accomplishments as a high school coach are equally impressive. Since he took over as head coach at Timpview High in 2012, the Thunderbirds have won three consecutive 4A state championships.

One of four high schools in the Provo School District, Timpview High School serves approximately 2,000 students in grades 9 through 12. It lies in the beautiful, mountainous valley of central Utah. As a graduate of Provo High School and BYU, Cary was familiar with the football environment in Provo and this no doubt led to a smooth transition into the head coaching position.

In the state championship game the Thunderbirds were facing an undefeated Roy High School, a team that won their semifinal game by a score of 39-0. The Royals shocked the Thunderbirds in the first half by holding them scoreless and giving up only 14 yards rushing. The last time the Thunderbirds didn’t score in the first half of a game was in 2007, a string of 103 straight games. However, thanks to its stubborn defense, the Thunderbirds were only down by seven, 0-7.

Timpview’s motto is, “Trust yourself, trust your team and trust your coaches,” and that turned out to be good advice in the second half. Cary and his staff were able to make the necessary adjustments, beginning with a 12-yard touchdown pass from quarterback Britain Covey to Jordan Espinoza in the third to tie the game. The momentum continued to shift to the Thunderbirds as this was followed by a 70-yard punt return by Will Watanabe for a score. The Thunderbirds scored twice more and kept the Royals out of the end zone the entire second half to achieve a 28-7
final result.

 With all the combined football knowledge in the Whittingham family you might think that Cary has learned many secrets to gridiron success. Not so. Cary says that among the keys to success in high school football are hard work, monitoring, and accountability. “You have to be sure the work is happening,” says Cary.  And although he has the inside track on what his brother Kyle is doing with the Utes, he says that many of the offensive and defensive schemes used at that level are too advanced to implement at the high school level. Likewise, Cary sticks with the basics in his strength and conditioning program.

The BFS core lifts are the most important exercises for football: power cleans, squats, Hex bar deadlifts, and bench presses,” says Cary. His program also includes plyometrics, medicine ball training, ladders, and the dot drill. As for auxiliary exercises, one of his favorites is the Turkish get-up, which he believes is a valuable exercise for developing core strength.

Although some parents believe that year-round specialization increases the odds of a high school athlete moving to the next level, Cary encourages his football players to participate in multiple sports. He believes that playing multiple sports teaches athletes how to compete. “Learning to complete carries over to the football field.” Such a philosophy has helped Timpview win state championships in both girls and boys sports; in fact, in the fall of 2013 Timpview teams won state championships in golf, football, volleyball and girls tennis. 

Cary believes in year-round strength training, including in-season. The Timpview High School administration supports this training philosophy by scheduling weight training classes during the school day so as not to interfere with after school sports training and competition. In the summer, Cary and his staff supervises morning workouts in the weight room to ensure his athletes are ready for the upcoming sports year.

Asked what advice he would give to aspiring coaches, Cary replied, “Get a teaching certificate, because -- at least in Utah -- there is little money in coaching. Your career as a high school coach is going to be teaching. Beyond that, you need exposure to football – nothing replaces putting on a helmet and playing the game.” Cary also insists that he is happy with his current career choice and has no aspirations of coaching at the college or professional level.

Looking towards next year, Coach Cary Whittingham has the challenge of replacing his quarterback, but says that he has “a good core of talented kids coming back.” As for the record books, Timpview won four consecutive state championships from 2006 to 2010. Based on what we’ve seen from the Thunderbirds these past three years, the odds of breaking that mark are in their favor.

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Steve Kinslow May 14, 2015

Powerful Weightrooms on a Budget

Heavy-duty equipment designed with your wallet in mind

At the high school level building winning programs in multiple sports requires a commitment to basic, heavy-duty weight training – and that means heavy-duty benches, squat racks, and free weight equipment. As a “made in the USA” manufacturer, for the past 38 years BFS has focused on making heavy-duty equipment that fits every budget. To do this, our manufacturing process has evolved to include four complete lines of equipment in a variety of steel gauges: Varsity, Elite, Absolute and D1.

The D1 line is top-of-the-line equipment, suitable for the best college, professional, and commercial weightrooms. Organizations with big budgets are looking for, premium D1 features such as chrome plating, pegs for band-resistance exercise, bench docking systems, and swivel handle chin-up attachments. One practical advantage of this highly versatile equipment is that athletes can perform a greater variety of exercises. On the esthetic side, a weightroom full of attractive equipment at the D1 level is a selling point often used by college or even high school recruiters to attract enrollees.

Because the D-1 line doesn’t fit into the typical high school budget, the most popular choices are the BFS Varsity and Elite lines. To see the differences between the Varsity and Elite lines, let’s take the power rack as an example.

The basic power rack is a rectangular structure with four vertical posts at the corners to increase its strength (as such, this type of rack is often referred to as a cage). This design is important because these units are often used for exercises that use a considerable amount of weight, such as box squats and partial deadlifts. Adjustable bar catches are located between the posts so users can perform partial movements; they can also be used as safety catches so users can perform lifts such as bench presses without fear of the weight dropping on them, of course, BFS recommends spotters when performing squats and bench presses.

The Varsity line consists of solid, 11 gauge no-frills equipment. In contrast, the Elite line’s 7 gauge, 8-foot power rack is a foot taller than the Varsity Squat cage and has four more inches of workspace; both lines feature weight holders to reduce the need for independent weight trees.  For a high school with 400 students the Varsity rack will more than meet the needs of its athletes – and we can say this with confidence, as over 1,000 schools have purchased equipment from our Varsity line.

While the basic power rack remains a great tool for athletes, as the strength and conditioning field evolved, BFS developed additional variations of the power rack in both our Varsity and Elite lines to fulfill the needs of our customers. One such variation is the half rack.

The half rack has a smaller footprint than the traditional power rack, and as such can be easily combined with an 8-foot lifting platform to enable athletes to perform exercises such as power cleans and deadlifts. Let’s look at one of our most popular units: the Elite half rack with platform. This unit contains a 6- by 8-foot weightlifting platform for performing power cleans and deadlifts, and a vertical half rack for squats and overhead presses. Further, with an adjustable bench placed within the rack, users can perform bench presses and incline bench presses. Because all these lifts can be performed at the same station, athletes don’t have to deal with weightroom bottlenecks.

Many other configurations of these units are available, such as the dual Elite half rack with two platforms (or with none). With their efficiency and versatility, half racks are among our best sellers. To get serious about training, invest in equipment that has been proven to get the job done. Whether you choose the equipment that meets your needs best from our Varsity, Elite, or D1 line, these are the tools that make a championship weight room.

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Steve Kinslow May 04, 2015

The Evolution of BFS Equipment

How BFS has been helping athletes succeed since 1976

“New” is one of the most powerful words in sales, but at BFS we believe our success is founded on the opposite quality: longevity. BFS has been in business for 38 years, and our continual growth comes from understanding the needs of our customers and finding effective ways to improve our customer service and keep our prices down. This is our story.

BFS began in 1976 when Dr. Greg Shepard found there was a huge demand among coaches to learn about his training system, the BFS Total Program. Three years later Coach Shepard recruited Bob Rowbotham, who recently became CEO after Shepard’s retirement. Their leadership and the talents of our BFS clinicians – certified teachers with impressive coaching résumés – have built a coaching history that includes over 10,000 BFS clinics and countless state championships. But that’s only one aspect of the company.

From his very first clinic Shepard concluded that coaches needed a training system that would enable athletes to fulfill their physical potential, along with the right tools for the job. He knew he could provide it by getting into the equipment manufacturing business. For strength training, athletes needed free weights: power racks, benches, barbells, and dumbbells. For speed, must-haves included plyometric boxes, pulling sleds, and systems for measuring speed and jumping ability. At first, one line of equipment was enough, as the focus was on providing high school coaches with quality equipment they could afford.

The initial manufacturing business Shepard started in the heart of Salt Lake City was small, but with rapid growth he soon expanded into two facilities: a manufacturing plant in a nearby industrial center, and a large warehouse that also served as company headquarters. John Rowbotham, Bob Rowbotham’s son, eventually took over warehouse operations and, upon Shepard’s retirement, assumed the duties of president.

Having its own production facility gave BFS complete control over quality control and equipment design, including the means to make custom equipment as needed. Quality control was a particularly thorny issue for companies that manufactured their equipment in China and other countries due to the use of inferior steel that affected the quality and safety of their equipment – in fact, many of their product recalls of barbells, dumbbells, and other exercise equipment made national headlines and cost their companies millions in lost revenue, along with the confidence of their customers.

It was also gratifying to BFS to manufacture equipment in the United States with US workers. In contrast, customers of our competitors that had their equipment manufactured in China and other countries often endured long delays while waiting for their purchases to be shipped to the US. Because BFS stocked its own warehouse with a large inventory of equipment, large orders outfitting complete gyms to BFS standards could be filled and shipped within 24 to 48 hours. Custom orders took a bit longer, of course, but few of our competitors could match our speed on special orders. As a bonus, because of the large volume of sales across the country, we could place multiple orders on one truck and thus avoid having to pass on large shipping costs to our customers.

With any manufacturing business there come challenges, and about a decade ago exercise equipment manufacturers were having difficulty getting steel – at any price. It wasn’t that US steel companies were decreasing their production, but that they were fulfilling orders from China and other countries that were willing to pay top dollar. BFS was fortunate to have developed solid, long-term relationships with many US steel manufacturers that could fulfill our needs, but other companies were not so fortunate and found they could not stay in business. The steel crisis eventually passed, but as a safeguard BFS built a 5,000-square-foot storage facility to stockpile steel, enabling us to fill our orders and also keep our prices down.

BFS started with one line of equipment, but our manufacturing business eventually expanded to four complete lines: Varsity, Elite, and D1. Although we can certainly outfit complete weightrooms, BFS recognizes that most schools can only afford to add or replace a few pieces of equipment each year. We believed it was important that all our equipment have the same basic design so that each additional piece of equipment would provide a consistent look, which is not possible when a weightroom is outfitted with equipment from several manufacturers. As for quality, BFS uses 11-gauge steel – which is the industry standard – as well as 7-gauge steel for units with independent posts that require additional support. BFS now offers full 7-gauge options in the D1 and Elite options for the most demanding environments!

The D1 line is our top-of-the-line equipment, suitable for the best college, professional, and commercial weightrooms. Organizations with substantial budgets are opting for premium D1 features such as chrome plating, pegs for band-resistance exercise, bench docking systems, and swivel-handle chin-up attachments.

This year we added one more equipment line: The BFS Absolute Line. This unique line of equipment was made possible by the purchase of a “bender,” a manufacturing device that molds steel into V and U shapes. Because benders cost $200,000 new, few of our competitors can afford them, thus limiting their design capabilities.

As BFS nears its 40th anniversary, we take great pride in producing the highest quality US-made products with value pricing. As a coach Dr. Greg Shepard always taught his athletes to “dream the biggest dream,” and that guiding philosophy has taken BFS from its humble roots to its current position as an industry leader.

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