BFS Magazine

HOT AUXILIARIES!  Why BFS Athletes Need Lat Pulldowns

Steve Kinslow September 26, 2017

HOT AUXILIARIES! Why BFS Athletes Need Lat Pulldowns

Auxiliary lifts are special exercise that are sport specific and help prevent common injuries. One auxiliary exercise that BFS has been promoting for the past four decades is the lat pulldown, which may seem odd as most coaches would consider it a bodybuilding or general fitness exercise. Some even believe that it's a harmful exercise that may cause injury. Let's look at the facts.

"The lats are the only muscle that connects the arms to the lower body. This anatomical uniqueness has many implications to athletic performance."

As far as biomechanics, the movements that occur when you pull the bar down are as follows: Elbow flexion, Shoulder adduction and horizontal abduction, and scapulae retraction and downward rotation. When you return the bar to the start, your movements change to the following: elbow extension, shoulder abduction and horizontal adduction, and scapulae protraction and upward rotation.

Most sports don't require climbing, so why are lats important? First, the lats are the only muscle that connects the arms to the lower body. This anatomical uniqueness has many implications to athletic performance. If you want to throw a baseball faster, hit a golf ball harder, or swim with more power, you need to train your lats...

READ THE FULL ARTICLE IN THE FREE JULY EDITION OF THE BFS MAGAZINE

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The Squat in 2017

Steve Kinslow September 19, 2017

The Squat in 2017

BFS Professional development Day
BFS has certified teachers and coaches across the country in proper weight room safety and technique for 42 years. And the squat is always the centerpiece of developmental and athletic performance. Discover BFS for your school with a Professional Development Day!

For more than four decades, BFS has promoted the idea that the squat should be a core exercise in any workout to improve athletic performance.

Because the squat was such a controversial exercise at the time BFS opened its doors in 1976, almost every article that appeared in BFS magazine about the squat included a section about how it could help prevent injuries, not cause them, and improve athletic performance. BFS Founder Dr. Greg Shepard and his team of clinicians also took our message on the road, each year giving hundreds of clinics at schools and athletic training facilities promoting the value of squats.

As the popularity of the strength coaching profession grew and interest in weight training increased, research studies were conducted that examined the benefits, and alleged risks, of the squat. Let's look at what these pioneering sports scientists discovered.

One of the major concerns about the squat in the early days of the strength coaching profession was that it could increase laxity in the knee. This concern can be traced to a research study about squats published in 1961 by professor Karl K. Klein and MD Fred L. Allman, Jr. Their study suggested that full squats - not parallel squats - could increase knee laxity thereby increase the risk of knee injury.

It was found in later studies that its results could not be reproduced. Other researchers found the opposite the results of Klein and Allman - those who performed full squats did not have greater knee laxity than other populations. It was also found that weightlifters and powerlifters tended to possess tighter knee joints than control groups and were less susceptible to knee injuries. But the damage had been done, and it took a long time for the athletic and medical community to accept the truth about squats.
READ THE FULL STORY IN THE FREE JUNE ISSUE OF BFS MAGAZINE

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Five Things You  Probably Didn't Know About BFS!

Steve Kinslow September 15, 2017

Five Things You Probably Didn't Know About BFS!

With over 41 years in the business, BFS has established itself as the leader in athletic and physical fitness training. We've not only shared our message through our magazine, website, and social media outlets, but our clinicians have given nearly 20,000 hands-on total program clinics, coaching certifications, and character education seminars. Despite this exposure, there are a few unique aspects of BFS that many people may not know about. Here are five of them:

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Steve Kinslow February 07, 2017

UNIFIED TRAINING FOR MULTI-SPORTS ATHLETES


High school athletes come in all sizes, but their training should be unified.

When the strength coaching profession was in its infancy in the 1970s, it was difficult to find information about periodization. Much of the material appeared only in articles published in expensive journals or a few hard-to-acquire books, many not available in English. All that has changed in today’s computer age, but easier access comes with its own set of problems.
For starters, much of the information available about periodization has been poorly translated. For example, here is an excerpt from a textbook written by one of the foremost experts on periodization, the late sport scientist Yuri Verkhoshansky: “The perfectioning of a basketball player’s technical-tactical arsenal is also associated with the growth of their functional preparedness and the rise in the stability of the specific motor habits towards the developing fatigue.” It’s a pain to decipher phrasing like this, and any coach reading it will quickly lose interest.

At the high school level the BFS program is great for all athletes, but it’s uniquely suited for multisport athletes, due in large part to the BFS Set-Rep System and logbooks. There are several advantages for young athletes who elect to play multiple sports, even those who aspire to earn college scholarships.

READ THE FULL ARTICLE IN JANUARY 2016 BFS MAGAZINE
Contact us now and start taking your program to the next level of physical superiority. 800-628-9737


Multisport high school athletes should squat year-round and strive to break personal records in the exercise year-round.

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Hex Bar for Athletic Superiority

Steve Kinslow February 02, 2017

Hex Bar for Athletic Superiority

Forty years ago the deadlift was one of the core exercises we encouraged athletes to perform year-round. BFS pushed this great core exercise in our early years because it was unparalleled in developing the glutes, hamstrings, and lower back. We still believe that, but the fact is that we soon played less emphasis on it because we found something better.

What we’ve learned in working with young athletes is that regardless of what type of deadlift and athlete does, the exercise must be performed with the lower back “locked in” to protect the spine. When record poundages are used, there is a tendency for the athlete to round the lower back, thereby diverting some of the load from the muscles onto the connective tissues and disks. A belt helps, providing postural feedback to the lifter that he or she is breaking form, but the best insurance for protecting the lower back is to use a hex bar.

The hex bar places less stress on the lower back and more stress on the legs. Consider the following study: “A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads,” published in the July 2011 issue of the Journal of Strength and Conditioning Research. The researchers found that compared the to the straight bar deadlift, the hex bar deadlift produced “significantly greater peak force, peak velocity and peak power values.”

A research study published a year later showed that the hex bar is a superior method of performing not just deadlifts, but also squat jumps. The study was called, “Effect of Load Positioning on the Kinematics and Kinetics of Weighted Vertical Jumps.” It was published in the April 2012 issue of the Journal of Strength and Conditioning Research.

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Pick Your Spots

Steve Kinslow August 15, 2016

Pick Your Spots

Originally Published in the July 2016 BFS Magazine

In working with high school athletes in my area, one challenge I’ve found is convincing coaches that it’s important to lift hard in-season. It’s a message that BFS has been preaching for the past 40 years.

Take the example of track and field, specifically high school sports where I live. There is the indoor season, the outdoor season, and in the summer the sport can continue with amateur competitions run by the AAU and USTAF. Let’s break down the outdoor season.

First, there are the dual meets, held on Saturday, which have schools compete against a neighboring school in their division. These are important, so coaches don’t want their athletes to be lifting hard later in the week – if at all. Usually there are four of these.

On the weekends where there is no dual meet, there are invitational meets that allow athletes in lower division schools to compete against tougher competitions – these are especially important for athletes in the lower divisions as they draw attention of the schools offering scholarships. So it’s important to back of training on the weeks those competitions are held. 

As the season progresses you have the state championships, multiple-state championships, and then national championships. All of these competitions are important, so again, the athletes need to back off the heavy iron during the weeks those competitions are held. Often, coaches will not do any weight training during those weeks.

The problem here is that by attempting to peak for all these competitions, you can’t reach the highest peak for the most important competitions. The best an athlete can do is maintain whatever strength they developed before the season started. What’s the answer?

I came across an article written by BFS founder Dr. Greg Shepard more than 30 years ago. He shared the following advice about in-season training, advice that BFS still promotes today:

1. Train just twice a week

2. Train for just 30 minutes

3. Do the BFS Core lifts and no more than two auxiliary lifts

4. Follow the BFS Set-Rep Program

5. Progress! Don’t be satisfied with maintaining.

On that last point, Coach Shepard said that it’s important for high school athletes not to follow the training systems of college athletes. “The philosophy of maintaining in college is acceptable, but it is loaded with big problems at the high school levels. A college athlete normally plays only one sport. If a high school athlete plays multiple sports, what is he or she going to do – maintain all year? Let your competition do that. Don’t be satisfied with maintaining. Get going! It’s fun to get stronger. You’ll play better, feel better and be more confident.”

Kim Goss, MS
Editor in Chief, BFS magazine
kim@bfsmail.com

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Run the Total Program on your Terms

Carson Jones March 14, 2016

Run the Total Program on your Terms

You Decide How you want to run the Program

The BFS Total Program is a proven path to athletic excellence. Over 40 years thousands of teams have improved thier records and won districts, divisions and championships after implementing the Total Program. 

Boys, girls, soccer, football, volleyball or track - it does not matter, running faster and jumping higher will improve your winning chances. And strength training and conditioning will build your speed and power. The BFS Total Program provides a clear system of record keeping so you know that the training done in the weight room is translating to results on the field of play.

The BFS Advantage

BFS has the advantage of working directly with high school coaches and teachers for 40 years and understands the constraints for time student athletes have. Consequently we know of no other progam that can successfully improve every athlete and student on your team or in your class. With this progam every athlete, every player will break at least 8 personal records in strength and performance EVERY WEEK! 

Run the Total Program

BEAT THE COMPUTER PRO

Athletes Fill-Out a Form Using Current Core and Auxiliary Lifts

Enter the Lifts into the Computer, which Calculates the Precise Weights for Each Set and Creates Individual, Sport-Specific Workouts. At the Beginning of Each Week Simply Print Out the Athlete’s BFS Set-Rep Program Weekly Workout Schedule. Athletes Scores can be Updated at Any Time, or the Program Will Automatically Increase the Difficulty Level of the Workout

The Set Rep Log Books

The 40 year book anniversary of the BFS Sets and Rep has seen the Set Rep Log book grow to speed and performance records to help you keep and break records every week.

The Set Rep Log Book is a 40 Page Record Keeping Book, for All Athletes, Regardless of Sport.   Complete Instructions and 24 Full Pages to Record: Sets and Reps Personal Records Times and Much More Designed to Last One Year

The Set Rep Log App 

Moving from paper Set Rep Log Books to the web based, electronic Set Rep Log App is facilitated by a trio of video tutorials that introduce the App to Administrators, Coaches and Athletes.

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Free February Magazine Live and  BFS Set Rep App Explained!

Steve Kinslow February 23, 2016

Free February Magazine Live and BFS Set Rep App Explained!

This month's issue includes a number of great stories - our Athlete Of The Year, Athletic Strength Training for Boxing and Keeping Track of Success. This excerpt explains how BFS is moving forward and giving Coaches all the tools they need to run the BFS Total Program in a modern weight room! Download the Full Magazine Here

With the advancement of technology and the push for integrated PE program, BFS set about developing an app for the BFS Set/Rep Log Book. Because the app is based on the web, BFS offers this software across any device or operating system with a web browser.
The BFS Set/Rep Logbook App keeps the simplicity of our Set-Rep Log Books while providing the management functions and portability of a phone app. Predefined weekly schedules are included with core and auxiliary lifts for all major high school sports.You can also customize your weekly schedule using any lift on any day, add any lifts you want from hundreds of included exercises.
Coaches or administrators will love this app, they can see the data on their teams and athletes at a glance. Data includes scores, records, and trends for athlete or team. Athletes enter their scores on their phone or tablet and see how many records they've broken.  
Just like our Set-Rep Log Book, the app (supervised by the coaches) guides each athlete in which lifts to do, and how many sets and reps to do each week. The weight lifted for each set is determined by the individual athlete based on their past performance for that lift.  
The BFS Set/Rep App keeps the simplicity of our Set-Rep Log Books while providing the management functions and portability of a phone app.
The BFS Total Program enables every athlete to make personal records, often several personal records, every single workout – even in-season. Whether you decide to use BFS Logbooks, the Beat the Computer Pro, or the BFS Set/Rep Logbook App, you now how the tools to set goals and achieve success.... Download the Full Magazine Here

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40 Years and Growing Stronger

Steve Kinslow February 05, 2016

40 Years and Growing Stronger

There is no shortage of social media outlets that promise you the best athletic training system for young athletes. There are good programs, and there are some that are…well, not so good. What separates BFS from all of them is our 40-year history of success. That’s right – four decades!

Dr. Greg Shepard founded BFS in 1976, and his vision has been carried on by CEO Bob Rowbotham and his son, BFS President John Rowbotham. Joining them are a team of clinicians that include certified teachers and active coaches. These clinicians know the difference between the type of optimal training used by Olympians and professional athletes, and the reality of working in the school environment with multi-sport athletes.

The mission of Bigger Faster Stronger is to encourage positive changes in the lives of young people, and it does this through a three-tiered approach to meet the needs of athletes, coaches and school administrators.

For athletes and physical education students, we offer seminars and clinics on character education and athletic fitness training. For coaches and physical educators, we offer certification programs and continuing education materials that teach how to increase the safety and effectiveness of their sports and physical education programs through the concept of unification. For administrators and gym owners responsible for making equipment-purchasing decisions, we offer the highest-quality exercise equipment that fits any budget along with a knowledgeable sales staff to take them facilities from concept to completion.

One key to our long-term success is our emphasis on unification. Unification is the concept that all high school and middle school athletes will adhere to the same basic training philosophy. This means that all athletes, from football players to basketball players to swimmers, perform the same core weight training exercises, the same speed and agility exercises, and the same flexibility and plyometric exercises. Such organization improves athletic performance and reduces teaching time, as well as preventing many administrative hassles and personality conflicts.

One aspect of unification is our promotion of Six Absolutes, which are training principles that are amazingly effective in teaching perfect technique not only in the weightroom but also in any sport. One reason the BFS Six Absolutes are so effective is that they encourage all coaches to use the same terminology when teaching weight training and sport skills.

Another important part of our organization is the BFS Readiness Program. This is a complete strength and conditioning system designed for those who are not yet ready to engage in weight training programs performed by more physically mature athletes. The focus of the BFS Readiness Program is on developing perfect technique in all the basic components of athletic fitness, giving athletes a head start when they graduate to the BFS Total Program.

To help young people fulfill their potential in all areas of their life, BFS offers a character education program called Be an 11. This program is designed to inspire student-athletes to set worthy goals, both athletic and personal, and then help them develop action plans to achieve those goals. Along the way, they learn about the importance of making positive choices, maintaining their self- respect, and being team players and role models for others.

In the world of social networking, since 1980 Bigger Faster Stronger has been the official magazine of our company. A bimonthly, full-color print publication, BFS is full of inspirational success stories, advice from top coaches and sport scientists, and the latest information on liability and safety. BFS also has an outstanding website that answers all your questions about our programs and athletic training equipment, and also provides a link to the BFS Online Learning Center for the latest in multimedia education for strength and athletic fitness training.

For strength training, athletes need free weights: power racks, benches, barbells, and dumbbells. For speed, must-haves included plyometric boxes, pulling sleds, and systems for measuring speed and jumping ability. At first, our single line of equipment was enough, as the focus was on providing high school coaches with quality equipment at the lowest price. Later, we expanded our products to serve the needs of all athletic and physical fitness programs. We have our highest quality D1 line, our heavy duty Elite line, the  functional Varsity line, our bold Absolute Oval line, and most recently our BXI line that includes the racks, rigs and strongman training accessories to accommodate the popular “boot camp” workouts.

 There’s a vast number of strength and conditioning programs available currently, and coaches no doubt will be exposed to many more programs during their careers. But with its proven track record that spans four decades, BFS stands apart as the leading company in helping young athletes succeed.

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BFS Celebrates 40 Years with Expanded Publishing Schedule

Steve Kinslow January 26, 2016

BFS Celebrates 40 Years with Expanded Publishing Schedule

2016 marks the 40th anniversary of Bigger Faster Stronger. Celebrate with Free Shipping Through March!

Founded by Dr. Greg Shepard, the leadership now rests in the hands of CEO Bob Rowbotham and President John Rowbotham. The mission of Bigger Faster Stronger is to encourage positive changes in the lives of young people, which we do through clinics, seminars, certifications and our multi-media network. It also offers several lines of equipment to fulfill the needs of any physical fitness or athletic training program. We’ve been going strong for 40 years, and we are looking forward to 40 more!

Keep up with every exciting development in the world of BFS as we begin our next 40 years! Our digital magazine is now published 12 times a year. Engaging articles to inspire, train and motivate you are always a click away. The pdf format is easy to share with students and other coaches and teachers.

Download your copy today!

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3 Minutes on why 40 Years of BFS  Means Success For You!

Steve Kinslow October 28, 2015

3 Minutes on why 40 Years of BFS Means Success For You!

Breakout!

The Championship Camp begins with a "coaches only" breakout session to get the staff up to speed on how the Total Program provides results through record keeping and goal setting. Then the student-athletes get two days of coaching and education on correct lifting, speed, plyometrics, all the while breaking personal records every week!

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Steve Kinslow October 19, 2015

3 Minutes on Power Balance with the Lunge

BFS Championship Camps promote strength, agility and speed which add up to "power balance". Power balance is important in all sports, for boys and girls. Football, basketball, volleyball, baseball, soccer, wrestling and in track: hurdles, high jump, long jump, pole vault, discus, shot put, javelin and more. Whenever an athlete needs to change direction explosively and transfer quickly from one leg to the other, power balance is required. Lunges are fantastic for that purpose.

Lunges are a highly regarded BFS Auxiliary exercise. Lunges develop power balance. Each leg is forced to work independently from each other. Also, there is no stress on the lower back especially when dumbbells are used. Lunges are wonderful for the hamstrings, quadriceps and glutes.

We begin junior high and high school athletes on lunges without any weight. We want to get the correct movement down. As in all lifts, technique is vitally important with lunges. Start with a narrow stance and step out. The challenge is to see if the athlete can come back to the starting position smoothly.

Once an athlete masters the lunge movement with a long stride , then dumbbells can be used. Most of the time this can be the same day. Beginners should use dumbbells and not a barbell. There are some dangers when using a barbell. If you get in trouble balance-wise, all you do is let go of the dumbbells. The advantage of using a barbell is the athlete may gain a little in balance and development. Therefore, after an athlete has thoroughly mastered the lunge technique with perfect balance, he may wish to switch from dumbbells to the barbell.

Often, because of lack of stations and barbells , using dumbbells is the best, safest, way to utilize space and equipment.

Sets and Rep

Do two sets of ten reps for the basic off-season workout. Normally, we only do these on Wednesdays but doing them twice per week is OK. Also, if you wanted to do a third set of ten, you could, but no more. We normally do not record how much we do on our record card, partially because we don’t max out on this lift. Just put on enough to get a great workout with perfect technique technique.

The Six Absolutes

Those who have had BFS Clinics marvel at the similarity of our coaching guidelines on all phases of our program. It doesn’t matter if we are jumping, sprinting, stretching or squatting, we say eyes straight ahead, sit tall , spread the chest and lock-in the lower back. It is no different with lunges. Learn more about the “Six Absolutes” here.

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Carson Jones October 01, 2015

6 Minutes with Alina K. Fong, PhD

6 Minutes with Alina K. Fong, PhD Director of Concussion Treatment. 

BFS CEO Bob Rowbotham sits down with Dr Fong to get some straight information on the risks of concussion for all athletes throughout high school sports and activities. Dr Fong also shares her insights on the prevention of concussion and what coaches and teachers can be aware of going forward. 

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Carson Jones September 23, 2015

Character education a dominant attribute of high school sports! BFS Magazine tells the story!

Headlines Do Not Tell The Full Story!

High school football is making a lot of news in the last couple of weeks. And it is not good. From athletes in Texas blind siding a ref, to a top college recruit allegedly smearing a painful cream into an opposing player's face, these are the stories being told about high school athletes.

At BFS we acknowledge these sort of events happen, but we firmly reject the notion that they are the norm. We work with 1,000s of students and coaches annually through our Total Program and Be An 11 Seminars and we have seen all the good high school sports brings to individuals, schools and entire communities!

BFS is committed to telling the story of these exceptional young people and their dedicated teachers and coaches. To this end we are making our September / October 2015 BFS Magazine FREE for download for everyone.

Just pass this link out to every student, coach, administrator or parent who needs to know just what great high school athletic programs bring to the community!

http://www.biggerfasterstronger.com/home/Clinic-Complimetary-Magazine.asp

Male and Female Athletes of the Year!

The BFS High School Male and Female Athletes of the Year is our most prestigious award. It has quite a history, with the male award beginning in 1981 and the female award beginning in 2004. Being an exceptional multi-sport athlete is one quality associated with this award. But more than that, we are looking for young men and women who are, on a scale of one to 10, Elevens. Individuals who excel academically and are focused, grounded, and headed for a great future. We found two such individuals in Emelia Modglin and Deandre McGill.


Whats Inside

From the Editor

The High Tech World of BFS... 1

What's Happening

News and highlights from the world of athletic fitness... 4

BFS Success Stories

BFS Male and Female High School Athlete of the Year... 8

48-0! How Duchesne High’s Football Team Did It... 13

Program

Home Training: The BFS Way... 17

Features

The BFS Approach to In-Season Training... 22

How to Fuel Your Workouts... 27

Training and Equipment

Quality Weight Training Gear for your Budget... 30

Using Chains and Bands for Physical Superiority... 35

Physical Education

The BFS Set-Rep Log Goes Paperless!... 40

Young Athletes Play it Safe and Strong with BFS... 44

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Steve Kinslow September 08, 2015

Training the Power Snatch Get this free article on advanced technique!

In the BFS program, the power snatch is considered an advanced auxiliary exercise that can be used in place of the power clean. Both exercises develop the same muscles and increase power, and in fact improving your ability in one lift with improve your performance in the other. The power snatch, however, offers several advantages over the power clean and other types of explosive lifts.

Power is the ability to display strength quickly, and can be defined by the formula Force x Distance ÷ Time. Because relatively lighter weights are used, the power output for a power snatch is higher than a power clean. In fact, the second pull of the snatch produces five times the power output of back squats and deadlifts. Squats and deadlifts are essential to a total athletic development program, but in terms of developing power, the Olympic lifting movements are superior.

One of the advantages of the power snatch over the power clean is that some athletes, often due to the relationship of the upper arm to the lower, have a difficult time racking the bar on the shoulders. The power snatch catch position circumvents this problem as the bar is held overhead. Also, straps can be used on the power snatch to reinforce the grip – they should never be used on the clean as they can cause injury.

Next, because a wider grip is used in the power snatch, the athlete must bend their knees more and as such begin the lift from a lower starting position than the clean. As such, the legs move through a greater range of motion than the clean...

Download the Free Article from the BFS eStore

 

Download the Free Article from the BFS eStore

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Steve Kinslow September 01, 2015

Concussion, Beyond Awarness

 

BFS has worked hard for the past five years to increase awareness of the problem of traumatic brain injury in athletics. Through out social networking channels we have shared research on the latest ways to diagnose and treat concussions. Our coaching staff has teams with experts in the field of neuroscience and medicine to given formal and informal presentations to coaches, administrators, parents and athletes on the subject. It was time for us to take the next step.

On June 13th, BFS hosted the Youth Athletic Development and Concussion Awareness Seminar at Mountain View High School in Orem, Utah. The focus of the seminar was on the prevention and identification of concussions, and the proven “back to play” protocols. It was designed for sports coaches and physical education teachers, and included an impressive list of speakers. 

The keynote speaker was Dr. Mark D. Allen, Ph.D. Director of Concussion Research at Cognitive FX in Provo, Utah. Dr. Allen shared the latest research on concussions including the development of an advanced brain imaging technology called Neurocognitive imaging (fNCI). This type of MRI helps medical professionals determine the best treatment plan for those who have experienced traumatic brain injury and assess how quickly the patient is progressing in their recovery.

The seminar also included a presentation by Bobby Medina, a former BFS HIgh School athlete, NBA strength coach and a strength coach at Brigham Young University. Coach Median discussed the importance of a sound strength and conditioning program in helping to prevent concussion.

The program also included an introduction to the BFS Total Program by Chad Blevins Head Strength and Wrestling Coach for Mountain View with demonstrations of the BFS core lifts and the BFS set-rep system.

The seminar was a tremendous success, Below are some of the highlights of the event.

 

 

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Steve Kinslow August 20, 2015

The Basics Help Timpview Win! “The BFS core lifts are the most important exercises for football: power cleans, squats, deadlifts, and bench presses,” Cary Whittingham

The Whittingham family knows football! 


Fred Whittingham was a coach for the Los Angeles Rams from 1982-1991, his son Kyle is the head football coach for the University of Utah Utes, and Kyle’s younger brother Cary is the head coach for the Timpview High School Thunderbirds in Provo, Utah. This is Cary’s story.

Cary played linebacker at Brigham Young University from 1981-1985, earning a National Championship title in 1984, and played for the Los Angeles Rams in 1987. His accomplishments as a high school coach are equally impressive. Since he took over as head coach at Timpview High in 2012, the Thunderbirds have won three consecutive 4A state championships.

One of four high schools in the Provo School District, Timpview High School serves approximately 2,000 students in grades 9 through 12. It lies in the beautiful, mountainous valley of central Utah. As a graduate of Provo High School and BYU, Cary was familiar with the football environment in Provo and this no doubt led to a smooth transition into the head coaching position.

In the state championship game the Thunderbirds were facing an undefeated Roy High School, a team that won their semifinal game by a score of 39-0. The Royals shocked the Thunderbirds in the first half by holding them scoreless and giving up only 14 yards rushing. The last time the Thunderbirds didn’t score in the first half of a game was in 2007, a string of 103 straight games. However, thanks to its stubborn defense, the Thunderbirds were only down by seven, 0-7.

Timpview’s motto is, “Trust yourself, trust your team and trust your coaches,” and that turned out to be good advice in the second half. Cary and his staff were able to make the necessary adjustments, beginning with a 12-yard touchdown pass from quarterback Britain Covey to Jordan Espinoza in the third to tie the game. The momentum continued to shift to the Thunderbirds as this was followed by a 70-yard punt return by Will Watanabe for a score. The Thunderbirds scored twice more and kept the Royals out of the end zone the entire second half to achieve a 28-7
final result.

 With all the combined football knowledge in the Whittingham family you might think that Cary has learned many secrets to gridiron success. Not so. Cary says that among the keys to success in high school football are hard work, monitoring, and accountability. “You have to be sure the work is happening,” says Cary.  And although he has the inside track on what his brother Kyle is doing with the Utes, he says that many of the offensive and defensive schemes used at that level are too advanced to implement at the high school level. Likewise, Cary sticks with the basics in his strength and conditioning program.

The BFS core lifts are the most important exercises for football: power cleans, squats, Hex bar deadlifts, and bench presses,” says Cary. His program also includes plyometrics, medicine ball training, ladders, and the dot drill. As for auxiliary exercises, one of his favorites is the Turkish get-up, which he believes is a valuable exercise for developing core strength.

Although some parents believe that year-round specialization increases the odds of a high school athlete moving to the next level, Cary encourages his football players to participate in multiple sports. He believes that playing multiple sports teaches athletes how to compete. “Learning to complete carries over to the football field.” Such a philosophy has helped Timpview win state championships in both girls and boys sports; in fact, in the fall of 2013 Timpview teams won state championships in golf, football, volleyball and girls tennis. 

Cary believes in year-round strength training, including in-season. The Timpview High School administration supports this training philosophy by scheduling weight training classes during the school day so as not to interfere with after school sports training and competition. In the summer, Cary and his staff supervises morning workouts in the weight room to ensure his athletes are ready for the upcoming sports year.

Asked what advice he would give to aspiring coaches, Cary replied, “Get a teaching certificate, because -- at least in Utah -- there is little money in coaching. Your career as a high school coach is going to be teaching. Beyond that, you need exposure to football – nothing replaces putting on a helmet and playing the game.” Cary also insists that he is happy with his current career choice and has no aspirations of coaching at the college or professional level.

Looking towards next year, Coach Cary Whittingham has the challenge of replacing his quarterback, but says that he has “a good core of talented kids coming back.” As for the record books, Timpview won four consecutive state championships from 2006 to 2010. Based on what we’ve seen from the Thunderbirds these past three years, the odds of breaking that mark are in their favor.

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Steve Kinslow May 21, 2015

Building Champions Issue, BFS Magazine

Learn to win with BFS!
Download your issue today

The BFS Magazine May/June Issue is packed with inspirational articles from high school teams and coaches who are making a difference on their teams and in their communities.

We also add a couple of pieces on equipment and the tools you need to make your program into a winning culture.

See you on the inside


Building Champions with BFS

Table of Contents BFS Magazine
May / June 2015

From the Editor

Student/Athlete Reality Check

What's Happening

News and highlights from the world of athletic fitness

BFS Success Stories

Eagles for Ava 

The positive impact of a “Be an 11” Seminar

Bulloch High Academy Wrestlers Stand Tall

Championships start in the weight room

BFS Program

The BFS Difference: Clinics, Seminars and Certifications

Unifying teams, schools, and coaches in a common goal

Features

BFS: 39 Years and Growing Stronger

Helping Coaches Since 1976

Training and Equipment

The Shape of the Future: BFS Absolute Line

The Bench Press: Baseball’s Friend or Foe?

Physical Education

Surge: Ground-Base Fitness and Performance Training Breakthrough?

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