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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...
Practical guidelines on what to eat for peak performance
During the weekday, parents have considerable control over what their kids eat for breakfast and dinner. For lunch, there are three options: eat at school, brown bag it, or – and this is the worst decision – hold out for dinner. Let’s talk about it.
Although tightening school budgets make it a challenge, most schools take considerable effort, and expense, to serve hot meals for lunch. Some schools, however, simply do not have the resources, and compromises must be made.
The United States has not had an Olympic champion in men’s weightlifting since 1960, when Charles Vinci won gold in the 123-pound bodyweight class. In Toyoko, our medal drought may end when Clarence “CJ” Cummings steps on the platform.
Going into the Olympics, CJ Cummings is currently ranked fifth in the world, only 8 pounds off of the #2 ranking. On July 29th, CJ will be showing America’s best at the Tokyo International Forum – be sure to tune in!
Many coaches and athletes know BFS because of our highest quality strength and conditioning equipment, and having the right tools to prepare athletes for competition is an essential aspect of athletic fitness. However, the heart of BFS is our clinics, seminars, and certifications, because having the right tools for a job is worthless if you don’t know how to use them.
Since our company was founded in 1976, BFS has been teaching BFS clinics to help athletes learn how to train effectively and efficiently.
The bench press is a BFS core lift that is unparalleled for developing strength in the triceps, chest, and shoulders. It has become such an important part of any athlete’s training that the most common question asked to those who lift weights is, “How much can you bench?” The right tools can accelerate your gains on this valuable lift!
Lifting Bands provide the most resistance at the end range of the lift, such that the athlete can apply more force during this portion of the lift.
We begin junior high and high school athletes with lunges without any weight. We want to get the correct movement down. As in all lifts, the 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 without any false steps.
Power balance is important in football, basketball, volleyball, baseball, soccer, wrestling, and the following events in track: hurdles, high jump, long jump, pole vault, discus, shot put, javelin, and the hammer throw. 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.
One of the earliest references we could find about functional training was from the early 90s by Mel Siff and Yuri Verkhoshansky in their classic exercise science textbook, Supertraining. These respected sports scientist said there are two types of strength training, “structural resistance training” and “functional resistance training.” They said the primary goal of structural resistance training is to increase muscle mass – so, bodybuilding.
Functional resistance training, in contrast, refers to activities that will enhance your ability to perform daily tasks or sports. More specifically, Siff and Verkhoshansky said functional resistance training improves the following physical qualities:
Notes from the BFS Total Program Camps and Certifications
Don’t confuse strength training with weight lifting, bodybuilding or powerlifting. These activities are driven by competition, with participants vying to lift heavier weights or build bigger muscles.
For kids, light resistance and controlled movements are best, with emphasis on proper technique and safety. Your child can do many strength training exercises with his or her own body weight. Free weights and machine weights are other options.
Practical advice on the best way to get strong with this powerful exercise
There is absolutely no question about it: The deadlift is the most misunderstood lift in America today. Many coaches tell me they are concerned that it can cause lower back pain, and certainly there are several deadlifting mistakes that can cause this problem. Here are three valuable tips to help athletes deadlift more weight and perform the exercise safely:
Tip 1. Only perform low reps. To perform more than 5 reps in the deadlift, especially in the 10-rep category, is asking for serious trouble. The maximum number of heavy reps that should ever be attempted in the deadlift is 5.
Despite advanced sports medicine care and the best-of-the-best coaching staffs, there were a reported 45 hamstring injuries during the first three weeks of the 2019 NFL season!
For over four decades, BFS has taken a multi-faceted approach to prevent hamstring injuries. In addition to a stretching program that addresses both hamstring and hip flexor tightness, the BFS program includes many weight room exercises that strengthen the hamstrings, including glute-ham raises, hex bar (or straight-bar) deadlifts, squats, straight-leg deadlifts, and Olympic lifting movements such as cleans. Why so much attention to a single muscle group? Besides helping to prevent injuries, hamstring development is critical for improving speed.