BFS Magazine

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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Leadership and Life

Amy Kaufusi January 22, 2019

Leadership and Life

At BFS we are committed to helping coaches reach their full potential. We are pleased to bring you this powerful multi-part interview with D1 head coach Brian Holman.

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Strong & Safe with Weightlifting Belts

Steve Kinslow January 14, 2019

Strong & Safe with Weightlifting Belts

One of the basic tools of strength training is a weightlifting belt. Some may think of it as “cheating,” as a way to artificially lift more weights. Not exactly.

What the researchers found was that weightlifting belts could increase intra-abdominal pressure (i.e., compressing the gases and fluids in the abdominal cavity) that serves to decompress the spine. Or, to use modern-day terminology, belts serve to create a stable “core.”

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The Winning Room

Steve Kinslow January 07, 2019

The Winning Room

Bangor High School wanted to promote the idea that they were a total program, and for this reason, decided not to call their strength and conditioning facility a weight room, but a “Winning Room!” 

Mary Spade, assistant principal and athletic director at Bangor says, “We had had BFS at Bangor before I came here, but we kind of got away from it, so I decided to bring BFS back.” That decision started with a two-day WRSC Certification and Total Program clinic. 

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For Immediate Release

Amy Kaufusi December 31, 2018

For Immediate Release

EXPANDED

Starting today BFS is expanding our free shipping through March 2019. 

BFS is committed to helping our teachers and coaches help their students and athletes. Through your feed feedback, we learned one of the biggest ways we have helped over the last two months is our Free Shipping campaign... 

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Jeffersonville High Swim Team Weigh Training

Steve Kinslow December 17, 2018

20 Sports, 1 Team at Jeffersonville High

By Carlos Molina.
Most people don’t associate weight training with swimming, but they share a connection. The JHS Swim Team supplements their swimming practices with pumping iron to increase speed, strength, power, and reduce the risk of injuries.

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Knees in Front of the Toes?

Amy Kaufusi December 10, 2018

Knees in Front of the Toes?

One of the prevailing ideas in strength coaching is that during squats, the knees should not travel in front of the toes to avoid placing excessive stress on the knees. This advice is also prevalent in physical fitness classes; for example, aerobic instructors often tell their students to keep their knees back when they squat and lunge. There’s just one problem – it’s impossible!

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Record Breaking Performance!

Steve Kinslow December 03, 2018

Record Breaking Performance!

Team BFS weightlifter Nicole Patruno broke all the New England records in the 130-pound bodyweight class at the 2018 American Open Series 3, held during September 13-16 in Las Vegas.

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