BFS Magazine
SIGNS OF A SAFE WEIGHTROOM
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...
Exiting the Bench Press Properly
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!
Prepare for a Championship Season
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 Bench for Variations
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.
Don’t sleep on the Effort Box
Accountability for Flexibility? YOU BET!
Hex Bar Advantages
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...
The Posterior Chain and BFS: Unleashing Power and Performance
The Dot Drill - Dynamic for Optimal Performance
Flexibility For Speed
Let's focus on the Calf today
Proper calf muscle flexibility is essential for maximizing speed and improving athletic performance. Here's how stretching the calf muscles can contribute to speed training:
Increased Range of Motion: Flexibility in the calf muscles allows for a more extensive range of motion during running and other athletic movements. This increased range enables longer strides and better push-off, which are critical factors for generating speed.
Improved Running Mechanics: Flexible calf muscles promote proper running mechanics. When the calf muscles are adequately stretched, they can contribute to a more efficient and powerful stride, which ultimately translates to improved speed.
Better Muscle Activation: Flexible calf muscles allow for better muscle activation and engagement during running. This means that your muscles can contract more effectively, leading to more powerful and explosive movements.
When incorporating calf stretches into your speed training routine, it's essential to do them correctly and consistently. BFS reccommends:
Calf Stretch: With hands on the wall for balance, move hips forward and push back heel down. keep leg straight. Switch after 30 seconds.
Achilles Stretch; Same as Calf Stretch but slightly bend knee, keep heel 1” off the ground & squat down increasing load on Achilles tendon.
It's essential to strike a balance with stretching. Incorporate a dynamic warm-up exercise such as the BFS Dot Drill before training
The Power of Strength Training Programs: More than Individual Workouts
Custom equipment for team unity
Building Team Character custom equipment
Building a strong and cohesive team is crucial for success in any group activity. Whether it's a sports team, a fitness group, or a corporate team, fostering a sense of camaraderie and team spirit can significantly enhance performance and overall satisfaction. One effective way to achieve this is by incorporating exercise equipment with team names. Let's explore how this innovative approach can be beneficial for team character.
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Fostering a Sense of Unity: When team members see their group name proudly displayed on exercise equipment, it creates a strong sense of identity and belonging. This shared identity promotes unity and encourages individuals to work together towards a common goal.
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Instilling Motivation and Accountability: Personalized exercise equipment reminds each team member that they are part of a collective effort. This knowledge can boost motivation, as individuals feel accountable not only to themselves but to their teammates as well.
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Healthy Competition and Collaboration: Using team names on exercise equipment can spark friendly competition among team members. A little rivalry can be healthy and inspire individuals to push their limits. Additionally, it encourages collaboration, as team members cheer and support each other in achieving their fitness goals.
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Strengthening Trust and Communication: Exercising together with team-branded equipment encourages open communication and builds trust among team members. As they face challenges and celebrate successes together, the bonds of trust grow stronger.
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Positive Reinforcement: Customized exercise equipment serves as a constant reminder of the team's purpose and achievements. Celebrating milestones and victories can reinforce positive behaviors and attitudes within the team.
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Improved Team Morale: Feeling like a part of a special group can elevate team morale and lead to increased overall satisfaction and happiness. A motivated and content team is more likely to overcome obstacles and stay committed to their objectives.
Unify your PE and Athletics to bring physical, mental, and even academic success to your school
Dulaney High brings BFS into the classroom
It used to be that the interests of physical education and athletic departments of high schools would clash, with neither wanting anything to do with the academic side of things either.
Today we live in a different world, where high school budgets are tight and compromises are inevitable. All the departments at a school have to work together, not only to share equipment but also to integrate all the aspects of a student’s education for a common purpose.
Dulaney High is part of the Baltimore County School System, and their success in integrating the BFS program into their physical education classes was a key reason they have been named a BFS High School of the Year.
Kyle Fiat, the varsity boys’ lacrosse coach at Dulaney, used the BFS program when he lived in Salt Lake City, where BFS is headquartered. Fiat is aware that a high percentage of young men and women drop out of organized sports at a young age – one estimate is that 70 percent drop out by age 13.
Fiat says that due to deconditioning, these types of kids are at a definite disadvantage in their junior and senior years if they decide to try to get back into a sport. However, he is confident that if these kids were involved in an athletic fitness program such as BFS, their strength, coordination and other basic athletic skills would be at a high level and their transition back into sports would be easier. Along with the physical pluses, there are also mental positives to be gained with athletic fitness programs.
Mental Health and Physical Conditioning
David Schlenoff, a psychologist for the school who is certified with BFS, evaluated the results of a research study involving Dulaney students who used the BFS program. The personality test administered was the Piers-Harris 2, which provides insight into an individual’s self-concept and is often used to help identify at-risk youth.
Schlenoff found that the girls using the BFS workout experienced significant improvements in many areas that fell under the category of happiness, such as cheerfulness, ability to get along with others, and their perspective of life circumstances.
Of course, being able to have BFS in the physical education classes helped with the overall success of the athletic program, as athletes could get their workouts done before classes. An early morning BFS class was also offered at 6:30 to accommodate students who couldn’t attend otherwise.
The results?
Virtually across-the-board athletic team success for both boys and girls sports. Here are some examples of win/ loss records in the 2103 season:
Girls Volleyball, 21-0 (state champions);
Boys Basketball, 13-3;
Girls Softball, 13-3;
Girls Lacrosse, 11-4;
Coed Tennis, 9-3;
Girls Field Hockey, 13-6;
Girls Basketball, 9-5;
Boys Baseball, 13-9;
Coed Wrestling, 8-3;
Boys Lacrosse, 10-6;
Boys Soccer, 8-4-2.
Also noteworthy is cross-country runner Isabel Griffith, who won the state championships.
The Dulaney High School Girls Volleyball Team not only won the 4A state championships last year, but did it with a 21-0 record.
With such great results, plus the
36-year history of success and extensive teaching resources BFS offers, Fiat says the next step was a natural: BFS was integrated into the school curriculum as a for-credit class. After all, who can argue with success?
Dulaney High School is the ultimate example of a unified program:
athletics, physical education, and academics. On a scale of 1-10, Dulaney
High and its students are 11’s!
Training Smart With the BFS Six Absolutes
Biomechanics sounds like a large subject that is difficult to understand or implement in a high school strength and conditioning program. But it can be simplified and used to great effect by consolidating the bigger ideas into just a few guidelines. The BFS Six Absolutes is not a phd but is a framework that applies alignment and safety of young athletes that can give your coaches a unified teaching method for most athletic movements.
One reason the Six Absolutes are so amazingly effective is that all coaches can use the same terminology when teaching weight training and sports skills. After all, how can athletes be expected to follow instructions exactly when the instructions they receive seem different? Such confusion also goes against the concept of developing a unified program. Therefore, when teaching the squat, instead of one coach saying, "Make your chest big!" and another coach at batting practice saying, "Spread the chest!" both coaches will simply say, "Spread the chest!"
Get the Six Absolutes EBOOK
Watch the BFS Free Mini Course on the Six Absolutes HERE
Winning Traditions
Lifelong Lessons
Making commitments, setting goals, and embracing challenges are the ethos instilled in our BFS Total Program and Be An 11 clinics. Our presenters are passionate and inspiring and make a positive impression not only on the students but also on the teachers and coaches. The following excerpt from a former BFS multi-sport athlete is a great example of what motivates us and charges up our enthusiasm to work the youth.
Hello Coach Rowbotham!
I hope this e-mail finds you, your family, and the entire team at BFS all doing well.
I was very appreciative to see my BFS Impact story featured again recently on Facebook, and it reminded me of an article that I have been meaning to share with you for quite some time published by my hometown newspaper, The Advertiser Gleam. I have attached the article here.
Lake Guntersville, AL is a small, quaint town. Because the town is home of the Bass Masters Classics and Hydrofest boat races and is a very sports minded town, their newspaper, The Advertiser-Gleam, reaches a broad audience all across the country. I was very proud to feature BFS in the article.
You continue to make a tremendous impact and continue to be celebrated. Many thanks!
B.B. Hudspeth
There is no better time than now to make a commitment to your staff, your students, your community. Learn more about a championship building BFS Total Program Clinic or a Be An 11 character education seminar today. Click or Call 800-628-9737
Read more about B.B. Hudspeth's story in the BFS Magazine
Beginning a Dynasty
Remembering Coach Bruce Larson
The entire BFS Family is saddened to learn of the passing of one of the great football coaches in the USA. Coach Larson was a truly a quiet giant in the game - his coaching and teaching was model for any coach at any level of the game. HIs students, athletes, fellow coaches across the country are better for having had Coach Larson impacting their lives.
The Twitter hashtag #LightUpForLars is a moving tribute to this man...
Somerset High School: A BFS Success Story
... Quickly, Somerset became the place where perfect technique in the weight room was transferred to perfect technique on the field. If a weight training or athletic development problem came up, Coach Larson called me or another coach at the BFS home office that same day. If we decided it was necessary to fly me up to Wisconsin, we did it. If he needed a piece of equipment to help solve a problem, he found a way to fund it. If the athletes needed a “gentle reminder” of how success was achieved in their hometown, I was there to help the coach who was now a good friend.
Coach Larson found a way to buy the equipment recommended. He bought our specifically designed weight room plan for his modest space. He worked with his school and community to build a compact, but totally functional championship weight room that suited the specific needs of the problems we discovered on our mutual planning. ...
BFS Is Back In School!
Variations of the Bench Press
Being a BFS Certified Coach and Teacher is so much more than just running the team through a few deep squats or power cleans. It means having an understanding of the mechanics of the entire body and how to maximize results. As a Certified WRSC teacher you will have the tools to train students and athletes safely so they can compete at their best level on the field of play. Lets look at the th BFS approach to Bench Press.
At BFS we believe that an athlete should use a variety of bench pressing types of exercises, including the towel bench press, incline bench press, decline bench press and unilateral bench press. Using these variations helps prevent overuse injuries by stressing the joints at different angles, and also can provide resistance in positions that more closely approximate those that occur in a specific sport. We have a number of Bench Press and Lifting Accessories On Sale Now!
Towel Bench Press.
One of the criticisms of the bench press is that placing the bar on the chest places high levels of stress on the connective tis- sues of the shoulder, especially if performed several times a week. By limiting the range
of motion of the lift by placing a rolled-up towel under the shirt, or using a round towel bench pad, the stress is minimized. As such, the lift can be performed more frequently – in the BFS off-season program one common workout design is to perform the standard bench press on Monday and the towel bench press on Friday; another advantage is this sequence can often be performed year-round. Further, as with the restricted range of mo- tion of the box squat, the lift places less stress on the recovery ability and thus you could perform it the day before or even the day of a competition without adverse effects.
Incline and Decline Bench Press.
An incline press can be specific for putting the shot, and the decline press can be specific for certain swimming strokes. Because more weight can be used in the decline press than in the incline press and the conventional bench press, performing the decline press can build confidence. It’s important, however, when using the decline press that the bench be designed with an anchoring apparatus
for the legs so that the athlete does not slide during the lift.
Close-Grip and Reverse-Grip Bench Press.
Moving in the grip when performing the bench press focuses more on development of the triceps. The reverse-grip bench press involves performing the lift with the palms facing the athlete (supinated grip). Made popular by Anthony Clark, a super heavy- weight powerlifter who broke the world record with this style, the reverse grip focuses more on development of the triceps. When an athlete performs this style, it is especially important for the spotters to be careful about removing the barbell from the supports and returning it, because the change in leverage makes it difficult for the athlete to do this by himself or herself.
Unilateral Press.
This type of bench press, popular among football players, is performed on a special apparatus that enables the exercise to be performed from a standing position and also with one arm at a time. Because the shoulder blades are not pinned against the bench, the motion is more natural and places less stress on the upper body. And because it is performed from a standing position, more muscle groups are involved.
The bench press is a great upper body exercise to develop the chest, shoulders and triceps. The risk of injury and accidents can be minimized by paying special attention to using correct form, proper equipment and well-trained and alert spotters.
Join BFS President and CEO John Rowbotham as he appears on the BCPS health & physical education podcast.
Justin O'Brien, BCPS Supervisor Physical Education, hosts this wide-ranging interview which covers many aspects of the BFS Total Program. From safety first and respect for budget constraints, to commitment to physical development as a lifelong tool and skill for all growing bodies and NOT just for athletes.
Bob Bozied
BFS is deeply saddened to hear of the loss of one of our most experienced and impactful clinicians. Bob Bozied spent decades with BFS and was one of the most thoughtful, loyal, and knowledgable clinicians we have had the pleasure of calling a colleague.
BFS President John Rowbotham was inspired by Bob Bozied as a young man and clinician. Rowbotham says of Bozied “He was a huge personal mentor to me and his passing is a loss to BFS and to the coaching community at large”.
Coach Bozied has positively
impacted literally thousands of
young people over his career
in teaching and coaching.
Bozied had a successful career including Head Football Coach at W.C. Hinkley High School in Colorado.
Bozied was named “Coach of the Year” in Colorado at Adams City High School and at Riggs High School in Pierre, South Dakota.
At the college level, Bozied was an assistant coach at Augustana College for seven years, a team that earned two Division II playoff appearances.
Coach Bozied was a true believer in young athletes developing all around athletic skills through playing multiple sports and strength training in a safe and effective manner. Coach Bozied’s son Tagg Bozied, an All American baseball player at the University of San Francisco and Triple A player said of his father “My dad always stressed to play all sports to be a balanced athlete.” This ethic made Coach Bozied one of the most impactful clinicians BFS has ever had the honor to work with.
Coach Bozied’s commitment to his athletes and students extended far beyond the field of play as exemplified by participation in the BFS Be An 11 program on character education. Bob Bozied will be missed at BFS as a coach, clinician, friend, and, colleague. He will be remembered for his loyalty, thoughtfulness of others, and, the example he has left us for a life well lived.
