BFS Magazine

If a football player can improve flexibility in the hip flexor area by two inches, that alone may improve their 40- yard-dash time by 0.2 seconds. Think about this: Just by improving flexibility, a high school running back with a 4.7 forty could be a 4.5 high school running back – that could mean the difference between being good and being great, and could dramatically increase the chances of earning a college scholarship.

Rather than having coaches argue about which single sport is better than another for improving an athlete's primary sport, athletes should participate in a variety of sports as each has something to offer. And while it's great to win a state championship in a single sport, BFS believes that a multi-disciplined approach improves the success of several sports.

Using a towel or block on your chest to perform bench presses with a shorter range of motion can be beneficial in certain situations. Here are some potential benefits and considerations. Keep in mind that the BFS Total Program emphasizes using a towel bench press in conjunction with the full bench press:

Joint Stress Reduction and Overcoming Plateaus: Shortening the range of motion can reduce stress on the shoulder joints, particularly for individuals with pre-existing shoulder issues or limited mobility. By avoiding excessive shoulder extension at the bottom of the lift, you may experience less discomfort and risk of injury. However, it's crucial to ensure that the shortened range of motion is appropriate and doesn't compromise proper form or muscle engagement.

Overcoming Plateaus: Introducing variations like bench presses with a shorter range of motion can help overcome plateaus in strength or muscle growth. Changing the stimulus can shock the muscles and stimulate new adaptations, leading to continued progress. This is particularly relevant for advanced lifters who may benefit from novel training techniques to spur gains.

IMPORTANT: Shortened-range bench presses require careful attention to form and technique to avoid compensations or improper mechanics. It's crucial to maintain a stable and controlled movement pattern, even with a reduced range of motion, to minimize the risk of injury and maximize muscle engagement.

In conclusion, using a towel or block to perform bench presses with a shorter range of motion is beneficial in certain contexts, particularly overcoming plateaus. However, it's essential to approach this variation with caution, maintain proper form and technique, and balance it with full-range movements to ensure comprehensive muscle development and minimize the risk of imbalances or injuries.

Weight rooms are dynamic environments where individuals and teams engage in strength training and physical conditioning exercises. While these spaces offer numerous benefits for health and fitness, they also come with inherent risks if proper precautions are not taken. This is where safety posters play a crucial role in promoting a safe and injury-free environment.

1. Education and Awareness: Safety posters in weight rooms serve as visual reminders of essential safety practices. They educate gym-goers about proper lifting techniques, equipment us....READ MORE

Playing multiple sports can offer numerous benefits to young athletes, including physical, mental, and social development. Here are some ways in which engaging in multiple sports can aid in overall development:

• Physical Development: Different sports emphasize different muscle groups and movements, leading to a more well-rounded physical development. For example, soccer focuses on cardiovascular endurance and lower body strength, while basketball emphasizes agility, coordination, and upper body strength.
• Prevents Burnout and Overuse Injuries: By participating in multiple sports, young athletes can avoid burnout from repetitive training and competition in a single sport. Additionally, it reduces the risk of overuse injuries that can occur from the constant strain on specific muscles and joints.
• Enhances Motor Skills and Coordination: Each sport requires specific motor skills and coordination. Engaging in multiple sports exposes athletes to a variety of movements, helping them develop a broader range of motor skills and better overall coordination.
• Develops Mental Toughness and Adaptability: Playing different sports challenges athletes to learn new rules, strategies, and techniques, fostering mental flexibility and adaptability. They learn to adjust their mindset and approach based on the demands of each sport, enhancing resilience and problem-solving skills.
• Encourages Cross-Training Benefits: Many sports complement each other in terms of physical conditioning. For example, a swimmer may improve their cardiovascular endurance and upper body strength by participating in track and field during the off-season.

In summary, playing multiple sports can contribute to a young athlete's holistic development by fostering physical fitness, mental resilience, social skills, and a deeper understanding of athletic principles. It promotes versatility, reduces the risk of burnout and injuries, and ultimately cultivates well-rounded individuals both on and off the field.

(PS: the kids have a lot of fun too!)

The BFS Dot Drill, also known as the “Bigger Faster Stronger Dot Drill," is a training exercise designed to improve agility, coordination, and footwork. Here are five reasons to incorporate the BFS Dot Drill into your training regimen:

• Agility Enhancement: The Dot Drill is highly effective in improving agility, as it requires rapid changes in direction and foot placement. Regular practice can help athletes become more nimble and respons

Training posters can contribute to maintaining a safe weight room environment in several ways:

1. Instruction on Equipment Use: Posters can provide visual guidance on how to properly use weightlifting equipment, including machines, free weights, and accessories. Clear instructions help users understand the correct form and technique, reducing the risk of injury due to improper usage.

2. Safety Guidelines: Posters can display safety guidelines and precautions relevant to weight training activities. This may include reminders to use spotters when lifting heavy weights, to warm up properly before exercising, or to avoid overexertion. Reinforcing safety protocols promotes responsible behavior among gym-goers and helps prevent accidents.

3. Emergency Procedures: Posters can outline emergency procedures specific to the weight room environment. This may include instructions on how to respond to injuries, access emergency exits, or operate safety equipment such as fire extinguishers or first aid kits. Clear guidance in times of crisis can minimize confusion and facilitate prompt and appropriate responses.

4. Exercise Demonstrations: Posters can feature illustrated demonstrations of various exercises commonly performed in the weight room. Clear visuals depicting correct form and technique help users understand how to execute exercises safely and effectively, reducing the risk of injury due to improper movement patterns.

5. Rules and Regulations: Posters can communicate facility rules and regulations specific to the weight room area. This may include guidelines on noise levels, attire requirements, or time restrictions, promoting a respectful and orderly environment conducive to safe and enjoyable workouts.

Overall, training posters serve as valuable visual aids to reinforce safety practices, provide instructional guidance, and promote a positive and inclusive atmosphere in the weight room. Regularly updating and prominently displaying such posters can help cultivate a culture of safety and responsibility among gym users, ultimately contributing to the overall well-being of individuals utilizing the facility.

The parallel squat is regarded highly in the fitness community for several reasons:

An organized weight room provides several benefits for individuals engaging in weight training. Here are some reasons why organization is crucial for an effective weight training environment:

1. Efficient Workouts: An organized weight room allows individuals to move seamlessly between exercises and equipment. With a designated place for each piece of equipment,...

Sign Subject Matter

Colors and shapes are important, but even more important is the information that these signs convey. Use only simple words, phrases or graphics that are easy to understand. Use only internationally accepted graphics. Remember that simple words are better than complex graphics. However, symbol signs may be more helpful to multi-cultured users than words...

Stay Dynamic and Athletic for Safety and Focus

*Twisting To Get Out of The Bench This Way Is Bad.
*It Could Cause A Muscle Spasm In The Lower Back.
*Most Athletes Do It This Way But Don't You.
*Be Smart - Be Athletic.


*After Your Set, Bring Both Knees Up As Shown.
*Bring Knees Up Together.
* Lower Back.
*Then, Whip Your Legs
Forward and Downward
As In A Forward Roll.
*You Can Even Push
On Your Thighs With Your Hands.
*Now You're Upright Effortlessly In An Athletic, Gymnastic, Graceful and Safe Movement!

Start Now for Second Semester Success! 

Sometime this coming month your football playoffs will be firing up. Are you still in the mix? If so - Go Get Em! 

If not - NOW is the time to think about what your programs can do to find success in the spring! Booking early give you and your coaches the time to implement a total program that leads ATHLETIC development.

A BFS Total Program clinic will be exceptionally valuable for high school athletes looking to excel in spring sports for several important reasons...

Towel Benches are a BFS Core Lift 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.

The question of whether the hex bar deadlift is better than the straight bar deadlift depends on individual goals, biomechanics. Both variations of the deadlift have their advantages and can be effective in different ways.

Here are some reasons why BFS prefers the hex bar deadlift over the straight bar deadlift...