BFS Magazine

Being your best.

Steve Kinslow September 02, 2020

Being your best.

BFS and the Total Program is based around the the concept of the "11" athlete. We have identified 11 components to being a successful student athlete - on the field of play and in the school and social environment too. To get an overview at the teachers and coaches level of how these factors weave together when building a program follow our free mini course for coaches 11 Steps to a Championship Program

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Training Tools You Need:  The True Squat App

Steve Kinslow August 24, 2020

Training Tools You Need: The True Squat App

With the True Squat, the spotters can focus on their jobs of spotting and offering encouragement without having to assess the depth of each repetition. If the athlete is squatting alone, preferably inside a power rack, they will know whether or not they are performing the lift correctly. Also, this ensures that records made in the squat are accurate – there will not be any questionable “high” lifts passed.

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Get Nutrition Safely!

Steve Kinslow August 18, 2020

Get Nutrition Safely!

One of the greatest marketing ideas in the fitness industry was the invention of the term “energy drink.” The word “energy” sounds much more positive than “sugary sweet,” the primary characteristic of those liquid formulas, which often cost several dollars and often have exactly the same content as soft drinks (with perhaps a bit more caffeine). Let’s take a closer look at the problematic ingredients of most energy drinks, and some healthy alternatives.

A major ingredient in many energy drinks is refined sugar; more specifically, high fructose corn syrup. While it’s true that carbohydrates are used as the primary energy source by athletes preparing for their sports, high fructose corn syrup raises insulin levels quickly and then causes a crash in energy shortly after. What’s more, this type of sugar is linked to type-II diabetes, obesity, cancer, and of course dental decay. 

Then there’s caffeine, another common ingredient in energy drinks. Because caffeine is found in sodas and coffee, it is unquestionably the most used drug in the world. Although there are benefits to taking caffeine before workouts, there are also some precautions to consider. First, some individuals cannot tolerate caffeine well, and any overuse may result in dramatic and undesirable side effects. What is overuse? Consider that while an average soft drink may have 45 mg of caffeine and a cup of coffee 85, some energy drinks that are sold in nationwide convenience stores have as much as 350 mg of caffeine!

While there is a high demand for pre-workout energy drinks, most products on the market are far from ideal. A Pre-Workout drink may be just the answer. Built By Strength Certified Clean - 3rd party certified for safety and quality, BuiltByStrength Pre-Workout is NSF Certified for Sport, meaning it is certified for safety and quality. This is true of less than 1% of all other options on the market today. 

Learn More about Built By Strength NSF Certified products HERE

BuiltByStrengthSHOP BUILT BY STRENGTH Give your body what you need, and nothing more. No fillers, no junk, no artificial ingredients, and no chemicals. Just 7-8 ingredients that are all natural. BuiltByStrength Grass-Fed Whey is Gluten Free, Soy Free, Non-GMO, Hormone-Free, rBGH free, low carb, low sugar, low fat and contains zero artificial sweeteners.

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Crofton, MD to Kit Carson, CO

Steve Kinslow August 06, 2020

Crofton, MD to Kit Carson, CO

Among the many benefits that BFS receives for our work to bring safe, effective, strength training to young students and athletes across the country is the opportunity to visit so many caring and committed communities. In all regions and states we experience dedicated professionals and involved citizens that are doing all they can to help the young generation grow with self esteem and character through physical development and athletics.

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Power Guides for a powerful program!

Steve Kinslow July 17, 2020

Power Guides for a powerful program!

We do believe that strength training done correctly and in a manner that emphasizes TECHNIQUE over added WEIGHT is critical for athletic development and quality of life. Power Guides are a great starting point for your strength training program.

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The Importance of Certified Nutrition

Steve Kinslow June 26, 2020

The Importance of Certified Nutrition

At BFS the safe and effective development of young students is our primary goal. As these young people mature and gain in strength and confidence through the BFS Total Program we recognize the importance off rest and nutrition to young minds and bodies. BFS is extremely proud to be announce we are working with BuiltByStrength. Built ByStrength is a protein company that has committed to NSF Certified for Sport certificationBuiltByStrength grass-fed whey protein is NSF Certified for Sport and contains only simple, scientifically backed ingredients. READ THE FULL STORY

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The BFS Transformation with Online Certification

Steve Kinslow June 22, 2020

The BFS Transformation with Online Certification

BFS is the training that transforms your Athletics and Physical Education programs. 45 years of working with schools means BFS brings unequalled experience to your staff and students. Coaches know the legendary BFS Total Program has brought championship seasons to thousands of schools and inspired many more. Now physical education departments across the country utilize the BFS Program to improve fitness, strength, and to build confidence in their students. LEARN MORE

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Jersey Shore: From 0-10 to District Champions

Amy Kaufusi June 08, 2020

Jersey Shore: From 0-10 to District Champions

Jersey Shore High is a Class AAA school in North Central Pennsylvania. In 2012 the team was 0-10, and the season could not have been considered a rebuilding year, as the Bulldogs had only won a total of five games in the past five years and had not won a district title since 1997. However, Gravish believed his team had a shot at the district title because his team had many athletes returning from the previous team, possessed a good worth ethic, and were motivated by the fact that no one. except for the Bulldog coaching staff.

Coach Gravish, says that one aspect of the BFS program that he particularly likes is that it instills accountability among the players and helps them set performance goals every time they step foot in the weightroom. Jackson especially likes the BFS focus on striving to set personal records with every workout, as well as the fact that BFS is not a “football specific” workout but one that works for all types of athletes.

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The Bench Press Variation for Success

Steve Kinslow May 12, 2020

The Bench Press Variation for Success

BFS highly recommends Towel Benches for three reasons. First, an athlete gets used to a heavier weight. Normally, ten to twenty more pounds can be used on the Towel Bench. This builds more confidence for new levels on the regular bench. Second, it brings variety into the routine. Variety is important as this helps an athlete overcome plateaus. We guarantee that every athlete will break at least 8 personal records per week, if our BFS Set-Rep System is used. Variety is the main reason we can make that guarantee. Third, and most important, Towel Benches will go a long way in preventing what is call “Bench Press Shoulder”, a mild to severe pain in the shoulder joints. 

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Why We Test

Amy Kaufusi May 08, 2020

Why We Test

A key part of the BFS program is PERFORMANCE TESTING. Performance testing is the link between your training and your athletic performance in competition. Watch the video to learn "Why We Test"

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Why Plant-Based Diets are Not Game Changers

Steve Kinslow April 01, 2020

Why Plant-Based Diets are Not Game Changers

For endurance, offered for your consideration ultra-marathon runner Scott Jurek and eight-time national cycling champion Dotsie Bausch; for strength, world-recording breaking strongman Patrik Baboumian and weightlifter Kendrick Farris, a 3x Olympian; for the fighting sports, heavyweight boxer Bryant Jennings and MMA champ Nate Diaz; and for more mainstream sports fans, Tennessee Titans linebacker Derrick Morgan. Impressive!

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How do I train all these athletes in a single period?

Steve Kinslow March 05, 2020

How do I train all these athletes in a single period?

The BFS Solution

Rather than circuit training, athletes should perform all the sets of a core exercise before moving onto another exercise. This is technically referred to as “station training.” The key to getting athletes through all their exercises efficiently and safely is to develop a rotation system. Let’s go through two examples of athletes performing the squat, one station involving four athletes and another station involving five...

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Whats For Lunch?

Steve Kinslow February 24, 2020

Whats For Lunch?

Practical guidelines on what to eat for peak performance

During the weekday, parents have considerable control over what their kids eat for breakfast and dinner. For lunch, there are three options: eat at school, brown bag it, or – and this is the worst decision – hold out for dinner. Let’s talk about it.

Although tightening school budgets make it a challenge, most schools take considerable effort, and expense, to serve hot meals for lunch. Some schools, however, simply do not have the resources, and compromises must be made.

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CJ Cummings: Making America Strong Again!

Amy Kaufusi February 18, 2020

CJ Cummings: Making America Strong Again!

The United States has not had an Olympic champion in men’s weightlifting since 1960, when Charles Vinci won gold in the 123-pound bodyweight class. In Toyoko, our medal drought may end when Clarence “CJ” Cummings steps on the platform.

Going into the Olympics, CJ Cummings is currently ranked fifth in the world, only 8 pounds off of the #2 ranking. On July 29th, CJ will be showing America’s best at the Tokyo International Forum – be sure to tune in!

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BFS Athletes Need Leg Curls

Steve Kinslow February 18, 2020

BFS Athletes Need Leg Curls

The BFS program emphasizes free weights over machines, but there are some exercises performed with machines that are especially valuable for athletic and physical fitness programs. One such exercise that BFS has been promoting for nearly four decades is the leg curl.

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From Ohio to Arizona:  A BFS Success Story

Steve Kinslow February 10, 2020

From Ohio to Arizona: A BFS Success Story

As the Centennial Coyotes football team celebrated its 5th state championship in November 2015, many people could not remember a time that Centennial was not a football powerhouse. Centennial, led by Coach Richard Taylor, had just competed in its 8th state championship game since 2005. However, this run of success seemed like a dream in the early years of the program. 

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The BFS Championship Difference: Clinics, Seminars and Certifications

Amy Kaufusi February 05, 2020

The BFS Championship Difference: Clinics, Seminars and Certifications

Many coaches and athletes know BFS because of our highest quality strength and conditioning equipment, and having the right tools to prepare athletes for competition is an essential aspect of athletic fitness. However, the heart of BFS is our clinics, seminars, and certifications, because having the right tools for a job is worthless if you don’t know how to use them.

Since our company was founded in 1976, BFS has been teaching BFS clinics to help athletes learn how to train effectively and efficiently.

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Bench Press Breakthrough!

Steve Kinslow January 15, 2020

Bench Press Breakthrough!

The bench press is a BFS core lift that is unparalleled for developing strength in the triceps, chest, and shoulders. It has become such an important part of any athlete’s training that the most common question asked to those who lift weights is, “How much can you bench?” The right tools can accelerate your gains on this valuable lift!

Lifting Bands provide the most resistance at the end range of the lift, such that the athlete can apply more force during this portion of the lift. 

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Don’t Skip Lunges!

Steve Kinslow January 09, 2020

Don’t Skip Lunges!

We begin junior high and high school athletes with lunges without any weight. We want to get the correct movement down. As in all lifts, the technique is vitally important with lunges. Start with a narrow stance and step out – the challenge is to see if the athlete can come back to the starting position smoothly without any false steps.

Power balance is important in football, basketball, volleyball, baseball, soccer, wrestling, and the following events in track: hurdles, high jump, long jump, pole vault, discus, shot put, javelin, and the hammer throw. Whenever an athlete needs to change direction explosively and transfer quickly from one leg to the other, power balance is required. Lunges are fantastic for that purpose.

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What’s for Breakfast?

Steve Kinslow January 06, 2020

What’s for Breakfast?

It’s been said that breakfast is the most important meal of the day, but why? Dinner is usually the largest and most complete meal of the day, so certainly a case can be made for it being #1. Let’s see what the research says, and along the way, take a closer look at what athletes should eat, and not eat, on the first meal of the day.

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5 Fallacies of Functional Training

Steve Kinslow January 02, 2020

5 Fallacies of Functional Training

One of the earliest references we could find about functional training was from the early 90s by Mel Siff and Yuri Verkhoshansky in their classic exercise science textbook, Supertraining. These respected sports scientist said there are two types of strength training, “structural resistance training” and “functional resistance training.” They said the primary goal of structural resistance training is to increase muscle mass – so, bodybuilding.

Functional resistance training, in contrast, refers to activities that will enhance your ability to perform daily tasks or sports. More specifically, Siff and Verkhoshansky said functional resistance training improves the following physical qualities:

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It Takes a Team!

Sara Rowbothaam December 16, 2019

It Takes a Team!

A BFS weight room installation at Mountain Ridge High School is an opportunity for the school to come together and get invested in their own success. With sports teams and PE classes assisting the BFS installation crew the whole process was a fun time and great for team building. BFS has the equipment and the consulting experience to do the same for your school. Let our 40 plus years of working closely with high schools assist you in developing your dream weight room and training facility. From concept to completion - design to execution - BFS has the answers. 1-800-628-9737

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Recommendations From the Mayo Clinic

Amy Kaufusi December 04, 2019

Recommendations From the Mayo Clinic

Notes from the BFS Total Program Camps and Certifications

Don’t confuse strength training with weight lifting, bodybuilding or powerlifting. These activities are driven by competition, with participants vying to lift heavier weights or build bigger muscles.

For kids, light resistance and controlled movements are best, with emphasis on proper technique and safety. Your child can do many strength training exercises with his or her own body weight. Free weights and machine weights are other options.

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3 Critical Deadlift Tips

Steve Kinslow November 19, 2019

3 Critical Deadlift Tips

Practical advice on the best way to get strong with this powerful exercise

There is absolutely no question about it: The deadlift is the most misunderstood lift in America today. Many coaches tell me they are concerned that it can cause lower back pain, and certainly there are several deadlifting mistakes that can cause this problem. Here are three valuable tips to help athletes deadlift more weight and perform the exercise safely:

Tip 1. Only perform low reps. To perform more than 5 reps in the deadlift, especially in the 10-rep category, is asking for serious trouble. The maximum number of heavy reps that should ever be attempted in the deadlift is 5.

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