BFS Magazine

Equal Access to Strength Training - The Hunter High School Experiment

Steve Kinslow March 23, 2021

Equal Access to Strength Training - The Hunter High School Experiment

Strength and Conditioning for Women's Sports at Hunter High School

“Heather Sonne is a masterful teacher and attends to any task given to her with great determination and vigor,” says Maile Loo, the principal at Hunter. “She is an excellent instructor, coach and athletic director and works tirelessly to accomplish all tasks requested of her! Her skills and integrity lend to the success of our physical education program and Hunter High School.” 

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Speed and Agility Training for Success

Steve Kinslow March 18, 2021

Speed and Agility Training for Success

Jogging or pedaling a stationary bike will raise your body temperature, get your blood pumping, and make you breathe hard, but does this sound like the type of warm-up an athlete should use? We have a different approach to warming up and agility training.

First, we prefer that athletes use the dot drill to warm up before all workouts. The dot drill is an ideal warm-up because not only does it fulfill all the requirements of a good warm-up, but it improves coordination, foot speed, and agility. It also strengthens the ankles, which could be considered a weak link in the body because they are frequently injured in athletics and can be frustrating to rehabilitate. And because an athlete who injures an ankle is five times more likely to injure it again, it makes sense to include exercises that will prevent the ankles from becoming injured in the first place.

When athletes first attempt the dot drill, they often feel clumsy and find it extremely tiring. These difficulties will pass, especially if the athlete commits to performing the drill six times a week. For most athletes, we’re asking for less than 10 minutes of work per week—an investment well worth the price. To further motivate athletes, here are the BFS standards for male and female athletes. 

After the dot drill, we encourage athletes to perform agility drills to help with cutting and changing direction. To this end, we have developed a free download, 25 Agility Drills for Every Athlete. This practical guidebook gives you 25 simple drills using cones to simulate all the basic movements that occur on the field and the court. 

At BFS, we’ve found that if you’re really serious about improving performance in any aspect of strength and conditioning, you have to test it. Whether it’s by how much you lift, how high you jump, or how fast you run, you have to find a way to accurately measure performance so you can set personal records and then break those records. This is also true with the dot drill and agility drills, and we recommend that athletes test themselves twice a month and record the results. 

BFS Cones for PE or Athletics 

THE BFS DOT DRILL PAD

The BFS Dot Drill Pad is the warm up foundation to all the work we do in the BFS Total Program. The BFS Dot Drill gives athletes a perfect start to get their muscles firing before a work out while building the agility and foot speed to compete on the field of play. We recommend two Dot Drill pads for every work out station.

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NFL Strength Coach Justus Galac

Steve Kinslow February 05, 2021

NFL Strength Coach Justus Galac

The impact of BFS reaches across all levels of physical development. In this far ranging and insightful interview BFS president John Rowbotham and NFL strength coach Justus Galac discuss best practices for training for athletes form high school to professionals.

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Isaiah Lamb

Steve Kinslow December 18, 2020

Isaiah Lamb - BFS 11

Isaiah Lamb is and exceptional young man who has worked hard - step by step - to carve out a life setting, reaching and crushing his goals! 

A committed BFS Athlete since his high school career Lamb credits his success to discipline learned in early morning BFS workouts. Bringing his best every day to strength and conditioning led to outstanding achievement on the court at Dulaney High School. So much so Lamb went on to play D1 and Professional basketball. 

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Preparing Now for the Future

Steve Kinslow December 14, 2020

Preparing Now for the Future

Learn from Coach Justin Berenson's 23 years of coaching experience. HIs book is a wealth of knowledge no matter what stage your program is at.

"Building An Exceptional Football Program"

By Coach Berenson

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Preparing Today, Taking the Initiative

Steve Kinslow December 04, 2020

Preparing Today, Taking the Initiative

Learn how this 23 year football coach took initiative to deal with this challenging school year!

"When the pandemic hit, we were at a loss, trying to figure out what to do. Thankfully, BFS put out the free Home Workout From BFS series. I immediately did the workouts to determine the pace I wanted to use with my athletes."

Coach Berenson

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BFS Impact! B.B. Hudspeth

Steve Kinslow November 18, 2020

BFS Impact! B.B. Hudspeth

I can’t say enough about the positive impact Bigger Faster Stronger had on my college athletic career and the respect I have for this company.  I first became familiar with BFS as a college sophomore.  Having just transferred to Maryville College in Tennessee as a member of the Fighting Scots football team, we were blessed to have a new head coach and coaching staff who understood and embraced the importance of a sound strength and conditioning program.  

BFS WRSC Certification Online. Improve your coaching career and improve your team's prospects by becoming a BFS Certified coach and teacher this holiday weekend! Sign up for at home, online certification this week and SAVE $50.

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Baseball Strong!

Steve Kinslow November 16, 2020

Baseball Strong!

Learn how Jake took his baseball to the max with strength training from a BFS Certified coach!

In the past, baseball coaches were reluctant to have their athletes lift weights, unless it was light dumbbells to rehabilitate a shoulder or elbow injury. Now the sport has embraced the weight room, and one athlete who has benefitted from this paradigm shift in coaching is Jake Guggenheimer. 

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A Closer Look at the Hex Bar Deadlift

Steve Kinslow October 26, 2020

A Closer Look at the Hex Bar Deadlift

The Hex bar deadlift is a deadlift performed with a hexagonal barbell that allows the lifter to perform exercises from inside the encompassing bar. Handgrips strategically placed on the two ends of the bar enable the weight on the bar to be in perfect alignment with the power line at all times.

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A CLOSER LOOK AT THE POWER CLEAN

Steve Kinslow October 23, 2020

A CLOSER LOOK AT THE POWER CLEAN

Why BFS considers this lift a must for serious athletes

By Kim Goss

For many years this BFS core exercise has been attacked by those who thought it had little value for an athlete, by those who thought it was dangerous and by those who thought it was too difficult to teach. They were wrong, and the survival of the exercise has benefited those who want to run faster, jump higher and be overall more powerful.

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Fundamental Strength Training - The Bar

Steve Kinslow October 01, 2020

Fundamental Strength Training - The Bar

After 45 years in the business, we know what to look for. We’ll start by helping you identify your specific needs. Then we’ll show you how to decide on a bar that has the proper combination of price, strength and function.

Beware of False Advertising

Tom Lincir, president of Ivanko Barbell Company, warns, “Some manufacturers throw around impressive-sounding measurements of a bar’s strength that are either irrelevant or misleading. Ratings like “1,000-pound test” or “2,000-pound test” may sound impressive because the numbers are big. However, there is no such thing as “1,000-pound test”-it is all a fantasy created in an attempt to satisfy buyers.

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Bringing together the best equipment for schools

Steve Kinslow September 21, 2020

Bringing together the best equipment for schools

Recently the Kit Carson school district built an all new K-12 school and wanted to maximize their budget for the PE and athletics programs. Working closely with BFS they were able to install exactly the equipment they needed on budget.  Squat Racks and Olympic Benches were the first order of business and then selector machines and cardio equipment rounded out a complete weight room that can double as a community fitness center. 

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Being your best.

Steve Kinslow September 02, 2020

Being your best.

BFS and the Total Program is based around the the concept of the "11" athlete. We have identified 11 components to being a successful student athlete - on the field of play and in the school and social environment too. To get an overview at the teachers and coaches level of how these factors weave together when building a program follow our free mini course for coaches 11 Steps to a Championship Program

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Training Tools You Need:  The True Squat App

Steve Kinslow August 24, 2020

Training Tools You Need: The True Squat App

With the True Squat, the spotters can focus on their jobs of spotting and offering encouragement without having to assess the depth of each repetition. If the athlete is squatting alone, preferably inside a power rack, they will know whether or not they are performing the lift correctly. Also, this ensures that records made in the squat are accurate – there will not be any questionable “high” lifts passed.

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Get Nutrition Safely!

Steve Kinslow August 18, 2020

Get Nutrition Safely!

One of the greatest marketing ideas in the fitness industry was the invention of the term “energy drink.” The word “energy” sounds much more positive than “sugary sweet,” the primary characteristic of those liquid formulas, which often cost several dollars and often have exactly the same content as soft drinks (with perhaps a bit more caffeine). Let’s take a closer look at the problematic ingredients of most energy drinks, and some healthy alternatives.

 

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Crofton, MD to Kit Carson, CO

Steve Kinslow August 06, 2020

Crofton, MD to Kit Carson, CO

Among the many benefits that BFS receives for our work to bring safe, effective, strength training to young students and athletes across the country is the opportunity to visit so many caring and committed communities. In all regions and states we experience dedicated professionals and involved citizens that are doing all they can to help the young generation grow with self esteem and character through physical development and athletics.

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Power Guides for a powerful program!

Steve Kinslow July 17, 2020

Power Guides for a powerful program!

We do believe that strength training done correctly and in a manner that emphasizes TECHNIQUE over added WEIGHT is critical for athletic development and quality of life. Power Guides are a great starting point for your strength training program.

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The Importance of Certified Nutrition

Steve Kinslow June 26, 2020

The Importance of Certified Nutrition

At BFS the safe and effective development of young students is our primary goal. As these young people mature and gain in strength and confidence through the BFS Total Program we recognize the importance off rest and nutrition to young minds and bodies. BFS is extremely proud to be announce we are working with BuiltByStrength. Built ByStrength is a protein company that has committed to NSF Certified for Sport certificationBuiltByStrength grass-fed whey protein is NSF Certified for Sport and contains only simple, scientifically backed ingredients. READ THE FULL STORY

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The BFS Transformation with Online Certification

Steve Kinslow June 22, 2020

The BFS Transformation with Online Certification

BFS is the training that transforms your Athletics and Physical Education programs. 45 years of working with schools means BFS brings unequalled experience to your staff and students. Coaches know the legendary BFS Total Program has brought championship seasons to thousands of schools and inspired many more. Now physical education departments across the country utilize the BFS Program to improve fitness, strength, and to build confidence in their students. LEARN MORE

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Jersey Shore: From 0-10 to District Champions

Amy Kaufusi June 08, 2020

Jersey Shore: From 0-10 to District Champions

Jersey Shore High is a Class AAA school in North Central Pennsylvania. In 2012 the team was 0-10, and the season could not have been considered a rebuilding year, as the Bulldogs had only won a total of five games in the past five years and had not won a district title since 1997. However, Gravish believed his team had a shot at the district title because his team had many athletes returning from the previous team, possessed a good worth ethic, and were motivated by the fact that no one. except for the Bulldog coaching staff.

Coach Gravish, says that one aspect of the BFS program that he particularly likes is that it instills accountability among the players and helps them set performance goals every time they step foot in the weightroom. Jackson especially likes the BFS focus on striving to set personal records with every workout, as well as the fact that BFS is not a “football specific” workout but one that works for all types of athletes.

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The Bench Press Variation for Success

Steve Kinslow May 12, 2020

The Bench Press Variation for Success

BFS highly recommends Towel Benches 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. Second, it brings variety into the routine. Variety is important as this helps an athlete overcome plateaus. We guarantee that every athlete will break at least 8 personal records per week, if our BFS Set-Rep System is used. Variety is the main reason we can make that guarantee. Third, and most important, Towel Benches will go a long way in preventing what is call “Bench Press Shoulder”, a mild to severe pain in the shoulder joints. 

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Why We Test

Amy Kaufusi May 08, 2020

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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Why Plant-Based Diets are Not Game Changers

Steve Kinslow April 01, 2020

Why Plant-Based Diets are Not Game Changers

For endurance, offered for your consideration ultra-marathon runner Scott Jurek and eight-time national cycling champion Dotsie Bausch; for strength, world-recording breaking strongman Patrik Baboumian and weightlifter Kendrick Farris, a 3x Olympian; for the fighting sports, heavyweight boxer Bryant Jennings and MMA champ Nate Diaz; and for more mainstream sports fans, Tennessee Titans linebacker Derrick Morgan. Impressive!

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How do I train all these athletes in a single period?

Steve Kinslow March 05, 2020

How do I train all these athletes in a single period?

The BFS Solution

Rather than circuit training, athletes should perform all the sets of a core exercise before moving onto another exercise. This is technically referred to as “station training.” The key to getting athletes through all their exercises efficiently and safely is to develop a rotation system. Let’s go through two examples of athletes performing the squat, one station involving four athletes and another station involving five...

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