BFS Magazine

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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A Common Thread in Wisconsin’s Middle Border Conference

Kelly Waite November 12, 2019

A Common Thread in Wisconsin’s Middle Border Conference

Seven of the past eight years a Middle Border Conference School has played for the Division IV State Championship. Not a bad track record, but why are these schools so successful? One consideration is the style of offense.  All of these offenses are run orientated with limited passing. The defenses are premised on stopping the run first and many athletes play both ways. With that said the other common denominator is, they all use is the Bigger Faster Stronger Total Program.

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Young Athlete Impact with BFS

Laura Rowbotham November 04, 2019

Young Athlete Impact with BFS

Learn from first-hand experiences of young athletes as they work with the BFS Total Program. By emphasizing a safe and incremental system of encouraging young people to grow and develop to their own potential our program is the best answer for your growing students and young athletes! BFS is designed to be started at any age using bodyweight only ensuring a safe start to technique based resistance training.  The following BFS Athletes Interviews feature Trace (age 13) and Addy (age 11). Their stories shed light on the physical, and mental benefits of a real, engaging development program for young minds and bodies.  

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Think Twice about Romanian Deadlifts

Steve Kinslow October 28, 2019

Think Twice about Romanian Deadlifts

Despite advanced sports medicine care and the best-of-the-best coaching staffs, there were a reported 45 hamstring injuries during the first three weeks of the 2019 NFL season!

For over four decades, BFS has taken a multi-faceted approach to prevent hamstring injuries. In addition to a stretching program that addresses both hamstring and hip flexor tightness, the BFS program includes many weight room exercises that strengthen the hamstrings, including glute-ham raises, hex bar (or straight-bar) deadlifts, squats, straight-leg deadlifts, and Olympic lifting movements such as cleans. Why so much attention to a single muscle group? Besides helping to prevent injuries, hamstring development is critical for improving speed.

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You Must Train In-Season!

Amy Kaufusi October 21, 2019

You Must Train In-Season!

BFS recognized that for single-sport athletes these programs did have their advantages and were obviously successful, periodization programs were not practical when coaches were working with multiple-sport athletes at the high school level – especially those in team sports. First, these periodization programs usually focused on peaking for only a few competitions a year. If you’re a football coach, under this system which game would you peak for? ...

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Experience and Execution at Mountain Ridge High School

Steve Kinslow October 15, 2019

Experience and Execution at Mountain Ridge High School

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.

Read more →