The magazine that built the program.

How Straight Leg Deadlifts contribute to a Total Athlete!

If a football player can improve flexibility in the hip flexor area by two inches, that alone may improve their 40- yard-dash time by 0.2 seconds. Think about this: Just by improving flexibility, a high school running back with a 4.7 forty could be a 4.5 high school running back – that could mean the difference between being good and being great, and could dramatically increase the chances of earning a college scholarship.

Why Multi Sport Athletes WIN!

Rather than having coaches argue about which single sport is better than another for improving an athlete's primary sport, athletes should participate in a variety of sports as each has something to offer. And while it's great to win a state championship in a single sport, BFS believes that a multi-disciplined approach improves the success of several sports.

Overcome plateaus with variation

The Importance of Safety Posters in Weight Rooms

Weight rooms are dynamic environments where individuals and teams engage in strength training and physical conditioning exercises. While these spaces offer numerous benefits for health and fitness, they also come with inherent risks if proper precautions are not taken. This is where safety posters play a crucial role in promoting a safe and injury-free environment. Education and Awareness: Safety posters in weight rooms serve as visual reminders of essential safety practices. They educate gym-goers about proper lifting techniques, equipment us....READ MORE

The Benefits of Multi Sport Athletes

5 Reasons to Dot Drill every training day!

The BFS Dot Drill, also known as the “Bigger Faster Stronger Dot Drill," is a training exercise designed to improve agility, coordination, and footwork. Here are five reasons to incorporate the BFS Dot Drill into your training regimen: Agility Enhancement: The Dot Drill is highly effective in improving agility, as it requires rapid changes in direction and foot placement. Regular practice can help athletes become more nimble and respons

Signage for safety and performance

The King of Execises

The parallel squat is regarded highly in the fitness community for several reasons: Muscle Engagement: Functional Strength: Increased Hormonal Response: Joint Health: and MORE...

Organization is Key to Weight Room Excellence

An organized weight room provides several benefits for individuals engaging in weight training. Here are some reasons why organization is crucial for an effective weight training environment: Efficient Workouts: An organized weight room allows individuals to move seamlessly between exercises and equipment. With a designated place for each piece of equipment,...

Unify Your Programs for Success!

This is a time of year many educators and coaches assess their athletic programs and explore ideas on what could make a difference in the future. Few teams make the playoffs, even fewer are division champions and only one is state champion. Is your team in this elite group? How can your school crack the code to improving from year to year - season to season?

The Straight Leg Dead Lift for Athletic Success

In addition to advising athletes to use the BFS 1-2-3-4 stretching program, we recommend all athletes perform the straight-leg deadlift as an auxiliary exercise. Unlike the Hex bar deadlift, which develops strength and requires the use of heavy weights, we think of the straightleg deadlift as a stretching exercise, and therefore only very light weights are used. And we can’t emphasize this point enough.

Consult With BFS

Getting Young Athletes Ready to Win!

Weight training is a key aspect of the BFS Readiness program, but it is performed with light weights as its purpose is to teach athletes perfect technique. That way, when they are physically mature enough to lift heavy weights, they can do so safely. The BFS Readiness program is a quick, easy-to-administer workout. With nearly four decades of enthusiastic results, BFS is convinced that this is the optimal workout program to give young people a head start on a lifetime of safe physical and athletic performance.

Keep Students Invested in Their Own Success

Teaching proper attitude is a simple task and takes very little time. Before students ever touch a weight they should listen to what BFS calls, a pride and safety talk. First students need to know that your strength program is "special" and that it is a privilege, not a right, to work-out in the weight room. The students need to feel that the strength program is a place for them to improve themselves and in effect is "theirs," not the coaches.

SIGNS OF A SAFE WEIGHTROOM

Sign Subject Matter Colors and shapes are important, but even more important is the information that these signs convey. Use only simple words, phrases or graphics that are easy to understand. Use only internationally accepted graphics. Remember that simple words are better than complex graphics. However, symbol signs may be more helpful to multi-cultured users than words...

Exiting the Bench Press Properly

Prepare for a Championship Season

Start Now for Second Semester Success! Sometime this coming month your football playoffs will be firing up. Are you still in the mix? If so - Go Get Em! If not - NOW is the time to think about what your programs can do to find success in the spring! Booking early give you and your coaches the time to implement a total program that leads ATHLETIC development. A BFS Total Program clinic will be exceptionally valuable for high school athletes looking to excel in spring sports for several important reasons...

Towel Bench for Variations

Towel Benches are a BFS Core Lift 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.

Don’t sleep on the Effort Box

But what about the Effort Box on your set rep recordings? This is one of the few measurements in the BFS Total Program that is subjective. The student needs to honestly judge for themselves how much effort they are putting into lift and record that on a scale of 1-11.

Accountability for Flexibility? YOU BET!

The BFS approach of striving to break personal records every workout keeps athletes’ motivation high. This strategy also applies to stretching programs that regularly measure progress – the athlete can see immediate and objective evidence of improvement. To measure progress with the BFS 1-2-3-4 flexibility program, we recommend that athletes perform the sit-and-reach test at least once a month.

Hex Bar Advantages

The question of whether the hex bar deadlift is better than the straight bar deadlift depends on individual goals, biomechanics. Both variations of the deadlift have their advantages and can be effective in different ways. Here are some reasons why BFS prefers the hex bar deadlift over the straight bar deadlift...

The Posterior Chain and BFS: Unleashing Power and Performance

One of the most significant aspects of any strength and conditioning regimen is training the posterior chain. This term refers to the muscle groups spanning from the lower back down to the heels, encompassing the glutes, hamstrings, and the erector spinae.

The Dot Drill - Dynamic for Optimal Performance

While traditional warm-up exercises like jogging and stretching have their merits, the "BFS Dot Drill" stands out as a particularly effective warm-up routine. Because the drill is timed and judged for accuracy it falls into the BFS mandate that exercises must be measurable ( you can't break records of you don't keep records!).

Flexibility For Speed