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