BFS Magazine

Training Bars Set You Up For Success

Amy Kaufusi October 11, 2019

Training Bars Set You Up For Success

BFS offers a wide variety of tools to help beginner lifters learn technique before adding too much weight. In this video Coach BFS talks about the BFS Aluma Lite Bar (15-pounds) and the BFS Youth Hex Bar (15-pounds).
To learn more about the BFS Aluma Lite Bar: 
To learn more about the BFS Youth Hex Bar
To learn more about The BFS Total Program and how we help athletes and coaches succeed click or call a BFS Coach (800-628-9737)


October 11, 12, 13, 14 -

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Playing Up!

Amy Kaufusi October 07, 2019

Playing Up!

“We may not be able to pick the best athletes to come into our athletic program, but weight training is one of the things we have power over and we maximize that. We also come for the perspective that if you work hard you’re not only helping your team but helping your teammates. We want to give a positive experience and we want to produce quality members of society when they get out of Athens High School.”

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6 Ways to Improve Agility and Lateral Speed

Amy Kaufusi September 26, 2019

6 Ways to Improve Agility and Lateral Speed

There is no question that simply playing a sport will improve agility and lateral speed. There are many methods of increasing these essential athletic qualities that will help any athlete beyond their natural talent or how much they practice their sport.  Learning proper movement skills is, of course, essential to moving quickly, and this is one of the primary jobs of the sports coach.  Here are six effective ways to step up your athlete's game...

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Weight Room Organization and Safety

Laura Rowbotham September 20, 2019

Weight Room Organization and Safety

PRODUCT SPOTLIGHT: The BFS Tech Protector is the answer to your messy weight room. The Tech Protector offers a safe place for student-athletes to store their Set Rep Log Books, phones, or tablets while they are working out.

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Board Spotlight: Anne Shadle Goes the Distance

Amy Kaufusi September 10, 2019

Board Spotlight: Anne Shadle Goes the Distance

It was while attending South Sioux City High School in South Sioux City, Nebraska, that Shadle learned about the BFS Total Program. “A BFS clinician came to our school, set up our weight room, and taught our coaching staff how to implement the program,” says Shadle. “I liked the BFS program and thought it helped me stay healthy and set up a strong structural foundation for my future athletic career.

Distance runners often have reservations about lifting weights, but this wasn’t the case with Shadle’s high school coaches. “The message I got from my coaches was that performance is all about the strength-to-weight ratio.  It was important to be structurally strong and fast.” She says that not only did the BFS program fulfill her goals of being a faster and stronger runner, but also helped keep her injury-free. “Strength training for a distance runner is much more than just strengthening bones,” says Shadle.

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Stay the Course with BFS

Amy Kaufusi September 03, 2019

Stay the Course with BFS

In college sometimes the stars align over a team of gifted athletes who demonstrate that “talent prevails”. At the high school level the playing field is more even, as schools are categorized according to the size of the student body. Another major difference is that most athletes at the high school level are multisport athletes – with the result that the strength and conditioning programs used at the college level (which are characterized by long off-seasons) are not practical in grades 9-12. Further, training methods that are appropriate at the high school level may not be appropriate at the middle school or even elementary school level. BFS understands these differences...

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BFS Dot Drill for All Athletes

Laura Rowbotham August 29, 2019

BFS Dot Drill for All Athletes

The BFS Dot Drill is not only an effective warm-up but it also improves agility and quickness. BFS offers a FREE DOWNLOAD to help you get started on the DOT DRILL. Check out the BFS Downloads here: http://bit.ly/BFSDownloads BFS also offers other DOT DRILL materials here: http://bit.ly/BFSDotDrill Thanks for watching!

 

BFS Clothing on sale this week!
August 29, 2019
Save 20% with discount code 2019-08-CL

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Top 3 Auxiliary Lifts for SPEED!

Laura Rowbotham August 23, 2019

Top 3 Auxiliary Lifts for SPEED!

Gaining SPEED is one of the main objectives in athletic development. At BFS we have 3 Favorite Auxiliaries that we add to the core lifts to increase SPEED. Check out this video blog for BFS MAgazine and get more details on each Auxiliary in the magazine page.

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BFS Plyo Boxes and Your Program

Steve Kinslow August 12, 2019

BFS Plyo Boxes and Your Program

In recent years more and more coaches in a wide variety of sports are incorporating plyometric box jumping into their training programs. At BFS we have been advocating the use of of this explosive training method for all athletes since our inception over 40 years ago. Learn how to get your plyo program started BFS!

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BFS Stretching For Speed #2

Laura Rowbotham August 09, 2019

BFS Stretching For Speed #2

For increasing speed, flexibility maximizes the effectiveness of gains in strength. Intensity and technique are critical to making gains in your flexibility. Get on board with the BFS Total Program for Athletic Development!

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BFS Impacts Generations at Southwest Middle School

Steve Kinslow August 06, 2019

BFS Impacts Generations at Southwest Middle School

Southwest Middle School in Searcy, Arkansas was named "Best of the Best" for 2018 by the Arkansas Democrat-Gazette and looks to raise their goals even higher in 2019. Principal Carrie Parsley has welcomed teachers and staff back to school with a message from BFS that inspires everyone, from students to educators, to be the best they can be!

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Gain Strength with Variable Resistance

Amy Kaufusi August 01, 2019

Gain Strength with Variable Resistance

Training with VARIABLE RESISTANCE is a great way to add variety to your workouts and increase strength.

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BFS Stretching For Speed #1

Steve Kinslow July 29, 2019

BFS Stretching For Speed #1

Intensity and proper technique are critical to making gains in your flexibility. Learn what a Total Program can do for your improvement get on board with the BFS Total Program for Athletic Development!

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Weight Room Safety is No Accident

Steve Kinslow July 23, 2019

Weight Room Safety is No Accident

At Morrilton, Arkansas Jim Brown, one of our most experienced clinicians, led 23 teachers and coaches from across all sports and ages in a BFS Weight Room Safety and Strength Certification (WRSC).

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The BFS Approach - Preventing Knee and Ankle Injuries

Steve Kinslow July 15, 2019

The BFS Approach - Preventing Knee and Ankle Injuries

How important is ankle mobility to injury prevention? One study of 10,393 Australian basketball players found that the “players who did not stretch before the game were 2.6 times more likely to injure an ankle than players who did.” Let’s look at another example.

Many athletes believe that tendons are fragile and that they should wear high-top tennis shoes for added support – however, there is no research to support the idea that high-top tennis shoes reduce the risk of any injury. Further, in the sport of weightlifting (snatch and clean and jerk), the athletes wear low-top shoes. And although male athletes have lifted triple bodyweight overhead and women have lifted double, ankle and knee injuries are rare. 

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Capacity: Physical and Neurological

Steve Kinslow July 08, 2019

Capacity: Physical and Neurological

The ability to compensate is known as an athlete’s capacity, or resistance to change. Capacity has a foundation in both the physical and neurological aspects of performance and should be analyzed in an environment that equals or exceeds game speed. This article will explain both the physical and neurological sides of capacity and how they can impact performance.

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District Wide Commitment

Steve Kinslow July 01, 2019

District Wide Commitment

In this video LT Erickson Ph.D., Twin Falls School District, Secondary Programs Director explains how incorporating the BFS Total Program and Weight Room Safety Certification give the students in his district the best opportunity to reach their full potential.

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3 Keys to Variety in the Bench Press

Steve Kinslow June 25, 2019

3 Keys to Variety in the Bench Press

Performing a Bench Variation once a week can alleviate shoulder stresses. When training larger groups and teams the Towel Bench has one disadvantage which is that the towel or block takes time to get in position in a consistent manner. BFS has the solution - The BFS Bench Block. This sturdy foam block secures to the bar - not the lifter - so moving from athlete to athlete in the rotation is smooth and efficient.

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Strong and Flexible

Laura Rowbotham June 21, 2019

Strong and Flexible

The core of the BFS Program is a tried & true formula for increasing athleticism. However, there is great flexibility within the Program in regards to auxiliary lifts, equipment, facility, recovering athletes, etc. Watch this video to learn about some of the ways the BFS Program can be adapted to fit any situation.

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Eyes on target

Steve Kinslow June 17, 2019

Eyes on Target! Absolute #6

In the weight room, Eyes on Target is a great teaching tool for coaches. In the squat, often an athlete is taught to look up at the ceiling at the start to help keep their back tight. While this posture may seem comfortable at the start, it’s at the bottom position where things go bad because it is virtually impossible to look at the same point on the ceiling when you’re in the bottom position. As a result, the eyes move to a different target, the head follows and the body moves out of position. Don’t look up and don’t look down; instead, stare intensely straight ahead and fix your eyes on a single point throughout the entire lift.

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Team Goals and the BFS Total Program

Steve Kinslow June 14, 2019

Team Goals and the BFS Total Program

The BFS Total Program is a time tested program for schools and students of all ages. With this program, incremental gains are set out in a self-driven system of keeping and breaking records. 

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Biomechanics of Injury Reduction!

Steve Kinslow June 11, 2019

Biomechanics of Injury Reduction!

Coaches often comment on an athlete as having “good feet.” They want athletes who are light on their feet, are quick on their feet and have a fast “first step.” But having good feet is not a mysterious quality that only a few fortunate individuals are blessed with. Every athlete can improve this important athletic quality, much more than you might suspect.

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BFS Absolute #3  - Lock in the Lower Back

Steve Kinslow June 05, 2019

BFS Absolute #3 - Lock in the Lower Back

One of the most serious errors in the weight room occurs when the lower back is rounded (posterior pelvic tilt) when a barbell is lifted off the floor or when squatting. When the back is rounded, the erector spinae muscles are relaxed, and as such the discs of the lower back and their ligaments are exposed to high levels of dangerous forces. Using the verbal cue “Spread the Chest” gives athletes a visual image of the posture they should be using.

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HEX BAR Revelations

Steve Kinslow May 30, 2019

HEX BAR Revelations

The relative safety of the hex bar is one reason why the US Army recently decided to include it in the new version of their combat readiness assessment. In October 2020, the hex bar deadlift, along with five other tests, will replace the previous three-event combat readiness assessment instituted in 1980. The Army’s initial research on the hex bar deadlift involved 500 military personnel -- there was not a single injury, despite the soldiers giving it their all. The initial plan is for up to 40,000 soldiers to be introduced to the hex bar before the launch date.

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