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Training Brief -- Plyometrics and Speed Workouts -- The BFS Total Program

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The BFS Total Program

BFS is called the "Total Program" because it has balance. Although a 400-pound bench press is impressive, the time it would take an athlete to develop the strength for such an accomplishment would take away from developing other athletic qualities – qualities such as speed, agility, flexibility, jumping ability and muscular endurance.

Let’s look at what the research says, for example, about jumping ability. Many studies have been done that show that plyometrics combined with weight training produces superior results than weight training alone can produce. In a paper published in the Journal of Applied Sports Science Research in 1992, researchers conducted a six-week study on the effects of squatting and plyometrics on the vertical jump.

The group that performed just the squat increased their vertical jump by an average of 1.3 inches – pretty good. When plyometrics was combined with squatting, however, the increase was 4.2 inches! With such results, it’s obvious that box jumping should be a part of every athlete’s workout.

In our January / February 2010 Magazine we have a Fantastic Article on how to incoporate plyometrics into your weekly workout schedule. We know that as coaches and athletes maximizing your personal potential and winning is your goal. The BFS Total Program is built to achieve this by building athletes not solely weight lifters.

To this end BFS also offers quality equipment to make adding plyometrics safe and time and space efficient. Check out the BFS Varsity Plyo Box Set and the Plyo Ramp.

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Join other 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.


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Upcoming BFS Regional Certification Events

UT S.L.C. 1/16/2010
MN Shakopee 2/13/2010
MD Timonium 2/27/2010
OH Louisville   3/6/2010
CA San Diego 3/13/2010
MI Saline 3/20/2010
IL Rockford 3/20/2010
IN Fort Branch 3/27/2010
MS Jackson 3/27/2010
MA Fitchburg   5/1/2010

BFS has more clinics planned for 2010, including KY, CO, and GA. Check the BFS Calendar Online for dates!

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