BFS Magazine

BFS Absolute #2 - Be Tall

Steve Kinslow May 22, 2019

BFS Absolute #2 - Be Tall

A Closer Look at Absolute #2 - Be Tall - Why this absolute is the key to good posture and athletic performance

“Good posture is that state of muscular and skeletal balance which protects the supporting structures of the body against injury or progressive deformity irrespective of the attitude (erect, lying, squatting, stooping) in which these structures are working or resting. Under such conditions, the muscles will function most efficiently and the optimum positions are afforded for the thoracic and abdominal organs.”

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SPOTTING THE BENCH PRESS

Steve Kinslow May 17, 2019

SPOTTING THE BENCH PRESS

BFS at Home and Coach BFS returns to Bob's Basement to demonstrate how to properly spot the bench press. Safety is paramount with the bench press and a team of spotters should be used every time.

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Start Strong! BFS Absolute #1 - Stance

Steve Kinslow May 13, 2019

Start Strong! BFS Absolute #1 - Stance

All sports require the use of one or both of the same two basic foot stances, a jump stance, and an athletic stance. Collectively, we refer to this as the first absolute of the Six Absolutes of Perfect Technique, which is “Use an Athletic or Jump Stance.”

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Culture Shock!

Steve Kinslow May 09, 2019

Culture Shock!

When Coach Jessen at Piute High School was looking to change the culture of his school's athletics he did what many coaches and athletic directors do. He looked at upgrading his facility. But equipment is just a great FIRST step. Really changing the attitude of teams also takes a Total Program that gets all students and athletes involved and excited about physical development and physic

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Constant Improvemnt

Amy Kaufusi May 06, 2019

Constant Improvemnt

BFS has a decades-long history of working with schools, athletics, and PE departments. Our Total Program has successfully helped thousands of teams improve the physical development of athletes while building self-esteem and character. At BFS we could look back and point to our record of success but we choose to look out and forward and keep learning about new ideas and methods of improving students lives through strong bodies and minds. 

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Program vs Workout for Teams

Laura Rowbotham April 29, 2019

Program vs Workout for Teams

There is a huge difference between "working out" and following a PROGRAM. BFS is a balanced, progressive program that will lead to improved athletic performance. Check out the video to learn more...

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A Few Words with Dennis Moon

Steve Kinslow April 29, 2019

A Few Words with Dennis Moon

Jeff Kasuboski, who was the principal at the time of that first BFS clinic, said this about the influence of BFS: “BFS has made all the difference in the world – it turned everything around. Attitude, character, work ethic... everything has changed.” 

What Moon did was call Jeff Scurran, a BFS clinician who had developed a reputation for turning around football programs. The first step was a BFS clinic, which Moon made happen!

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Beginning Plyometric Progression

Laura Rowbotham April 19, 2019

Beginning Plyometric Progression

Learn about the basic Plyometric Progression for athletes. See the first four drills in motion. Be sure to complete Ground Based Jumping prior to introducing Plyo Box Jumping (see Ground Based Jumping video).

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Agility: Vital Development and Fun!

Steve Kinslow April 16, 2019

Agility: Vital Development and Fun!

Agility training is an activity that all students can begin and immediately build their physical development. With a wide variety of drills, activities and games to work from kids will stay engaged and have fun while training! Incorporate some cognitive decision making into agility drills and you really have a recipe for success!

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The BFS Lifting Rotation

Laura Rowbotham April 11, 2019

The BFS Lifting Rotation

One of the most common questions we get at BFS is “how can I train my students with the limited time we have in high school?”  BFS has the answer in our Total Program. In this week’s tip Coach Rowbotham covers the rotation that keeps students engaged, safe, and training. 

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Next Steps in Speed Training

Steve Kinslow April 08, 2019

Next Steps in Speed Training

Because the basis of speed is strength, athletes need to perform multi-joint core lifts such as squats and power cleans. That’s a given. Certainly, being stronger and more powerful will improve your ability to sprint for short distances, but if that’s all you do, then your program is incomplete. You need to use tools that will improve your ability to continue to accelerate and to maintain that speed over longer distances or through-out an entire game, especially in sports such as football and soccer.

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Program vs Workouts

Amy Kaufusi April 04, 2019

Program vs Workouts

Without a program, it is easy to lose motivation and intensity. With a program, the athlete is aware every time they enter the weight room of specific goals and achievements they want to mark. Creating and working on records in a structured, and varied program is the key to incremental progression that will improve athletic performance and quality of life. 

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Fine Tuning BFS Speed and Plyo Workouts

Steve Kinslow March 25, 2019

Fine Tuning BFS Speed and Plyo Workouts

BFS is called the “Total Program” because it has balance. Although a 400-pound bench press is impressive, the time it would take an athlete to develop the strength for such an accomplishment would take away from developing other athletic qualities – qualities such as speed, agility, flexibility, jumping ability, and muscular endurance. Let’s look at what the research says, for example, about jumping ability.

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Why We Test!

Laura Rowbotham March 22, 2019

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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WIN AS ONE! Newcomb High School Skyhawks

Steve Kinslow March 19, 2019

WIN AS ONE! Newcomb High School Skyhawks

The Skyhawks are Soaring
Newcomb High School in New Mexico is part of the Central Consolidated School district in the four corners region of New Mexico. Through the district’s commitment to improving facilities for students and athletes, all three high schools and three middle schools were introduced to the BFS Total Program and equipped with new, highly functional weight rooms. Newcomb High School is the smallest high school in the district but the Skyhawks are proving to have unrivaled heart and character.

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4 Ways to Avoid Injury in the Weight Room

Laura Rowbotham March 15, 2019

4 Ways to Avoid Injury in the Weight Room

The Weight Room can be an extremely dangerous place when not used properly. At BFS we have 40+ years of experience helping coaches and teachers run their weight rooms safely and effectively. Over the years we have come across 4 easy things that you can do today to make your facility safer. Watch the video to learn more...

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10 Front Squat Factors

Steve Kinslow March 11, 2019

10 Front Squat Factors

After the back squat, there are many other challenging leg exercises that can be a part of a coach’s weight training toolbox. The front squat is one such exercise, but is it for you? First, consider that the front squat is not a wimpy exercise. the front squat more effectively activates the quadriceps, increased quad strength is essential is the start of a sprint, whereas the hamstrings and glutes increase their importance as you move into an upright position. 

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THE BASICS: Ground Based Jumping

Laura Rowbotham March 07, 2019

THE BASICS: Ground Based Jumping

Learn the basics of GROUND-BASED JUMPING in this video. See the basic drills to prepare young athletes as they start to learn about agilities and plyometrics. These drills lead to more advanced agility, box jumping, and plyometric drills.

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3 Steps to a Balanced Progressive Program

Amy Kaufusi March 01, 2019

3 Steps to a Balanced Progressive Program

The BFS Program works in 3 progressive steps: 1) Body Weight, 2) the BFS Readiness Program, & 3) the BFS full Set Rep Program.

With over 40 years of experience, BFS can help get your classes and teams on a path that encourages young students and athletes to develop their bodies in a progressive and safe program.


DON'T FORGET BUMPERS ARE 20% OFF THRU MARCH


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Steps to Success at Siloam Springs High

Amy Kaufusi February 25, 2019

Steps to Success at Siloam Springs High

There are four assumptions you can make about athletes at Siloam Springs High School: 1) You are attending an outstanding academic institution, 2) Your coaches are dedicated to helping you fulfill your athletic potential, and 3) You are participating in a strength and conditioning program designed to work all aspects of athletic fitness, and 4) You are used to winning.

Siloam Springs High School athletes fulfill the definition of student-athlete. They excel in sports and in the classroom, and their example makes us feel good about our future.

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6 Areas of Impact! BFS and Angus Reid

John Rowbotham February 22, 2019

6 Areas of Impact! BFS and Angus Reid

This is a multi-part, in-depth interview BFS president John Rowbotham conducted with professional football player Angus Reid. This fascinating insight into the impact the BFS Total Program had on a young athlete looking to maximize his potential is instructive. The same athlete's achievements gained by sticking with a real program, not a series of workouts, is motivating. And Angus's message to today's youth is INSPIRING!

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How NFL High School Coach-of-the-Year Bruce Larson developed a winning tradition

Steve Kinslow February 11, 2019

How NFL High School Coach-of-the-Year Bruce Larson developed a winning tradition

I don’t believe that I’ll ever forget my first conversation with Somerset’s Head Football Coach Bruce Larson back in 2002. Coach Larson’s message to me was clear and precise; Somerset High School was mired in mediocrity. Despite his efforts to change things, the community was OK with the status quo and the school wasn’t willing to make a large investment in a radical change.

Larson convinced me that the plan I laid out for his school would be followed and he was willing to put himself on the line to get it done. His sincerity and willingness to learn the BFS System convinced me to work out a spring clinic...

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Jim Brown - BFS Legend

Steve Kinslow February 05, 2019

Jim Brown - BFS Legend

Coach Jim Brown is a man on a mission. He is working tirelessly to help as many kids, students, and athletes as he can. His impact has stretched across 40 years. Since he first began implementing the BFS Total Program to his students in 1978 Coach Brown has recognized the value of a clear and consistent program that all students and athletes can run. Either for sports or physical education classes.

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The Risks of Early Sports Specialization

Steve Kinslow January 28, 2019

The Risks of Early Sports Specialization

Most kids do not know which sports best suits their athletic gifts, or which ones they will enjoy the most. Having a young athlete focus on one sport that they are not physically suited for, or one they do not enjoy, may encourage them to quit sports altogether. These issues, along with the higher rate of injuries, help explain why approximately 70 percent of young athletes will quit organized sports by the age of 13!

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