BFS Magazine

Program vs Workout for Teams

Laura Rowbotham April 29, 2019

Program vs Workout for Teams

There is a huge difference between "working out" and following a PROGRAM. BFS is a balanced, progressive program that will lead to improved athletic performance. Check out the video to learn more...

Read more →

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).

Read more →

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!

Read more →

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. 

Read more →

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.

Read more →

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. 

Read more →

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.

Read more →

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".

Read more →