CERTIFICATION CAN REDUCE LIABILITY CONCERNS AND IMPROVE YOUR STUDENT'S PERFORMANCE

Increase the effectiveness of your strength training program! BFS has the answer for every high school coach and teacher!
Get Certified and run the entire BFS Total Program used by hundreds of championship teams across the country!

• THE WARM-UP. The warm-up for the BFS program is the BFS Dot Drill. In addition to warming up your muscles and nervous system, this warm-up increases agility.
• STRETCHING. The BFS 1-2-3-4 Flexibility program is a 10-minute program that stretches all the major muscle groups to help increase speed and prevent injuries.
• BFS CORE LIFTS. The BFS Core Lifts are weight training exercises designed specifically for athletes to enable them to get stronger, run faster, jump higher and farther, increase flexibility, endurance and agility, be less prone to injury and, finally, to WIN! The six core lifts in the BFS program are the Parallel Squat, Bench Press, Hex Bar Deadlift, Box Squat, Towel Bench Press and the Power Clean.
• AUXILIARY EXERCISES. Auxiliary exercises are supplements to the core lifts, often used to work muscles emphasized or commonly injured in sports. For example, a wrestler or a football player could work on a Neck Machine as one of their auxiliary exercises. Two required auxiliary exercises are Lunges and Straight-Leg Deadlifts and we suggest performing only two to four auxiliary exercises, as any more than that tends to interfere with an athlete’s time and energy for speed agility and technique work

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