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Getting Started

Your First Steps to Greatness!

Our psychology-of-success program asks, "On a scale of one to ten, why not choose to Be an 11?" With this philosophy we ask students to rate things according to the following scale and question. For example, in regard to studying, we ask students, "On a scale from one to ten, how would you rate your homework study plan?" And then, "In order to make it an ELEVEN, what would have to take place?"

We’ve applied this philosophy to athletic training, using it as the foundation of the essential steps in making an Eleven student-athlete:

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Testimonial

"The BFS Program will make you run faster, throw farther, hit harder and become more explosive You will win!"

Robin Jennings
Former MLB Player> <


Getting Started In-Depth Information

YOUR FIRST STEPS TO GREATNESS: WATCH - LEARN - DO!


STEP 1: BFS EDUCATION.

To get started with BFS, you first need to purchase the BFS Total Program Readiness Package, which will include the BFS Total Program Book, the Be an 11 Guidebook, a Readiness Log Book, an Exercise Instruction DVD, and a Subscription to BFS Magazine. If it’s true that knowledge is power, then the BFS program is powerful indeed!


STEP 2: PERFECT TECHNIQUE.

Spend 4 to 8 weeks working on perfecting your technique in all aspects of the BFS Program (No weight or resistance).

STEP 3: TAKE CHARGE.

Start the BFS Readiness Program and work towards Graduation. Remember to always lift with perfect technique and spotters (reference: Clinic Exercise Instruction DVD).

STEP 4: FOCUS & FINISH.

Graduate from the BFS Readiness Program. Make sure your graduation lifts are performed with a BFS Certified Coach spotting. Graduation Requirements are:

EVENT MALE FEMALE
Parallel Squat
2 Sets of 10 Reps
145 pounds 105 pounds
Bench Press
2 Sets of 10 Reps
105 or
90% of body weight
75 or
90% of body weight
Power CLean
2 Sets of 5 Reps
105 or
90% of body weight
75 or
90% of body weight

To learn more about the BFS Readiness Program
Click Here to read a Complete Article from BFS Magazine


STEP 5: CONTINUAL PROGRESS.

Start the BFS Set Rep System. The strength portion of the BFS program, off-season, is set up on four-week cycles, with each week consisting of core lifts performed on specific days. The cycles consist of the following set/rep cycles: 3x3, 5x5, 5-4-3-2-1, and 10-8-6 (or 4-4-2 for the power clean and Hex bar deadlift). During the season, the same set/rep cycles are used with minor changes, and the workout is performed only twice a week. This variety ensures that the athlete is able to continually break personal records, even during the season – there are no plateaus in the BFS Program.

On the Tuesday and Thursday program, athletes have the option of performing the BFS Plyometric Routine, Sprint Workout, Agility Drills or the Conditioning Program.

STEP 6: WIN.

Reach your goals with consistent and intense In-Season and Off-Season Training. Utilize all aspects of the BFS Program and watch your athletic performance increase to immeasurable heights.

STEP 7: PLAN FOR THE FUTURE.

As you improve, compare your progress with the BFS standards (Personal Power Ranking) we have established – and exceed all of them! And while you’re doing so, perfect your sport technique, as well as your strength and conditioning technique, with InMotion Video Analysis Software. Last but not least make sure to eat like an Eleven Athlete, check out our Nutrition Website for more information, as well as our Magazine Archives for articles about the importance of great nutrition.

(The material presented on this website is not meant to provide medical advice; you should obtain medical advice from your private healthcare practitioner.)

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Athletes Home BFS At Home
Getting Started Success Stories
Programs InMotion Analysis
Personal Power Ranking  

 


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