BFS Magazine

Keys to Progress: Training Logbooks

Amy Kaufusi October 21, 2019

Keys to Progress: Training Logbooks

The mental and physical benefits of managing progress.

When looking through the BFS catalog, some coaches are surprised to see it continues to offer manual set-rep logbooks. After all, isn’t this the Information Age, where paper, in general, is following the path of vinyl records…and 8-track tapes…and cassette tapes, and CDs? Certainly, computer-aided workout systems, including our own Beat the Computer program and Set Rep Log App, have earned their place in athletic training and physical fitness programs. When coaches are working with large groups, the usual situation at high schools, computer systems such as these are essential in managing data to produce team and class ranking systems.

The Beat the Computer (BTC) and Set Rep Log App (SRLA) programs are particularly valuable because they give athletes specific goals each time they work out to help ensure continual progress – automatically producing athletic evaluation reports. Still, as will be explained later, there are good reasons to have athletes complete the original BFS Log-books by hand. The BTC, SRLA, and BFS Set-Rep Logbooks are all great for encouraging progress and making it easy to track. The fact that athletes can make progress every single workout is a major reason that coaches and PE teachers appreciate the BFS Total Program. More specifically, the program enables every athlete to make personal records, often several personal records, every single workout – even in season. This is in contrast to many of the periodization schemes.

Periodization vs. BFS

When BFS began developing its training system, news started trickling in about elaborate training programs called “periodization” developed by Eastern European coaches. Although the elaborate tables, charts, and graphs associated with these programs were certainly impressive, BFS immediately recognized the problems associated with such training systems.

While 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? The obvious answer is the state championship, but how do you get into the championship game if your players are in poor form during the playoffs? The periodization solution to this issue would be to go into a “maintenance” phase, but athletes don’t get bigger, faster, or stronger during maintenance workouts. Also, what about multi-sport athletes, which is what most high school and younger athletes are? How are athletes expected to get stronger if they are lifting light weights, year-round? The answer is that they can’t.

 



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In addition to those problems, BFS found for a high school coach that it was difficult to motivate young athletes if they had to wait weeks to see progress. Rather than just keeping records for 1-repetition personal bests, Shepard expanded the program to include personal records for multiple repetitions, total weight used in an exercise, and total weight used for all sets in an exercise. The result is that even when athletes have an off-day and can’t make a record in how much weight they use for a single lift, they can still set a record for the amount of work they perform.

Setting daily records have additional benefits, as was confirmed by Dr. David Schlenoff. A licensed psychologist and certified school psychologist in the Baltimore County Public School system, Dr. Schlenoff often works with students who have learning or emotional problems. Several years ago he had the opportunity to work with a girls-only high school weight training class that used the BFS Program. Schlenoff found that the girls worked hard and made great progress on the BFS Program; they also experienced unexpected benefits in their attitude.

Says Dr. Schlenoff, “What was even more noticeable was a palpable air of happiness that seemed to permeate the weight room as these girls eagerly awaited their opportunity to work out. They each seemed very proud of their progress. Perhaps this seeming happiness derives from learning how to set realistic, attainable goals and from reaching those goals. Perhaps it derives from being part of a group with a shared interest – we know that girls are typically more socially oriented than boys. Perhaps it derives from the endorphin release that has proven to be attributable to physical exercise – or maybe it’s just plain fun!” It feels great to check off individual items on a “to-do” list, and the same satisfaction occurs when young athletes physically write down their records. This is why the classic logbook has a special place in the BFS Program. Sometimes tried-and-true works best.


Dr. David Schlenoff, psychologist, Baltimore County Public Schools Dr. Schlenoff is a licensed psychologist and certified school psychologist and is BFS certified. He has served as a psychological consultant to Runner’s World magazine, has published material on the role of a therapeutic running program in rehabilitation, on jogging therapy for psychiatric inpatients, and on numerous other topics.

 


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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.

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Training Bars Set You Up For Success

Steve Kinslow 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).

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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!

 

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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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