Athlete Training Programs
The Bigger Faster Stronger Total Program is a total conditioning program for all athletes regardless of sport, age or gender. The BFS Program improves all aspects of athletic performance, including strength, power, speed, agility, and flexibility. It also creates unbelievable intensity and progress in the weight room. We guarantee that every athlete will break at least eight personal records per week—week after week, month after month, year after year. No other program comes even close!
Use, The BFS Power Rankings to Check your progress!
One of the unique aspects of the Bigger Faster Stronger Total Program, and the one that can radically turn around a struggling athletic program to winning program, is the concept of unification. Unification is the idea that all high school athletes, and most college athletes for that matter, should adhere to the same training philosophy. This means that regardless of sport, all athletes should perform the same core weight training exercises, the same speed, and agility exercises, and the same flexibility and plyometric exercises – and this applies to all sports, from football players to basketball players to swimmers.
For middle school athletes, we also offer the BFS Readiness Program, which focuses on improving overall athleticism and developing perfect technique in all the major weight training exercises.
To this day, at 30 years old I still follow the BFS system exactly, and it still works! I’ve never had a football injury - heck, I’ve never even missed a practice. I give 100 percent credit to the BFS program and my willingness to follow it, so I just wanted to give a huge ‘thank you’ to you and your team at BFS. I’m a living testament that it does change lives and it does work at every level."
British Columbia Lions Football Team
Grey Cup Champions
Regardless of sport, age or gender, no other programs can compare with BFS. You cannot help but succeed – and succeed in a big way. Every detail of the BFS Program has been tested with tens of thousands of athletes over forty years. You will win!
The BFS Program is designed to increase all aspects of athletic performance. It will make you jump higher, run faster, throw farther, hit harder and be more explosive. In short, the BFS Program is perfect for any sport and for any athlete, male or female. It also creates unbelievable intensity and progress in the weight room. We guarantee that every athlete will break at least eight personal records per week – week after week, month after month, year after year. No other program comes even close!
The Bigger Faster Stronger Total Programerse has worked out every detail of athletic strength and conditioning. We will tell you exactly when to lift, how to lift and what sets and reps you should be doing. For agility we will teach you the BFS Dot Drill, for explosiveness we will teach the BFS Box Jumping Program, for running speed we will teach you the BFS 8-Point Technique System, for flexibility we will teach you the BFS 1-2-3-4 Flexibility Program, and will also educate you about proper nutrition basics.
"The BFS Program will make you run faster, throw farther, hit harder and become more explosive You will win!"
Former MLB Player
You need to know exactly what to do, exactly how to do it and exactly when to do it. BFS allows you to be perfect in every way.
YOUR FIRST STEPS TO GREATNESS: WATCH - LEARN - DO!
Our psychology-of-success program asks, "On a scale of one to ten, why not choose to Be an 11?" With this philosophy, we ask students to rate things according to the following scale and question. For example, in regard to studying, we ask students, "On a scale from one to ten, how would you rate your homework study plan?" And then, "In order to make it an ELEVEN, what would have to take place?"
We’ve applied this philosophy to athletic training, using it as the foundation of the essential steps in making an Eleven student-athlete:
STEP 1: BFS EDUCATION.
To get started with BFS, you first need to purchase the BFS Total Program Readiness Package, which will include the BFS Total Program Book, the Be an 11 Guidebook, a Readiness Log Book, and more. If it’s true that knowledge is power, then the BFS program is powerful indeed!
STEP 2: PERFECT TECHNIQUE.
Spend 4 to 8 weeks working on perfecting your technique in all aspects of the BFS Program (No weight or resistance).
- Perform the Dot Drill, once a day – minimum
- Perform Core Lifts, 2 a day, 3 days a week.
- Monday: Box Squat & Towel Bench
- Wednesday: Power Clean & Hex Bar Deadlift
- Friday: Parallel Squat & Bench Press
- Perform Auxiliary Lifts, 1 to 3 per day (if time allows)
- Perform BFS 1-2-3-4 Flexibility Program (Once a day = 15 minutes)
Plyometrics & Jump Training
(Read BFS Total Program Book and Learn Theory and Concepts of Plyometrics)
- Perform Sprint Technique workout, twice a week
STEP 3: TAKE CHARGE.
Start the BFS Readiness Program and work towards Graduation. Remember to always lift with perfect technique and spotters.
STEP 4: FOCUS & FINISH.
Graduate from the BFS Readiness Program. Make sure your graduation lifts are performed with a BFS Certified Coach spotting. Graduation Requirements are:
2 Sets of 10 Reps
|145 pounds||105 pounds|
2 Sets of 10 Reps
90% of body weight
90% of body weight
2 Sets of 5 Reps
90% of body weight
90% of body weight
STEP 5: CONTINUAL PROGRESS.
Start the BFS Set-Rep System. The strength portion of the BFS program, off-season, is set up on four-week cycles, with each week consisting of core lifts performed on specific days. The cycles consist of the following set/rep cycles: 3x3, 5x5, 5-4-3-2-1, and 10-8-6 (or 4-4-2 for the power clean and Hex bar deadlift). During the season, the same set/rep cycles are used with minor changes, and the workout is performed only twice a week. This variety ensures that the athlete is able to continually break personal records, even during the season – there are no plateaus in the Bigger Faster Stronger Total Program.
On the Tuesday and Thursday program, athletes have the option of performing the BFS Plyometric Routine, Agility Drills or the Conditioning Program.
STEP 6: WIN.
Reach your goals with consistent and intense In-Season and Off-Season Training. Utilize all aspects of the Bigger Faster Stronger Total Program and watch your athletic performance increase to immeasurable heights.
STEP 7: PLAN FOR THE FUTURE.
As you improve, compare your progress with the BFS standards we have established – and exceed all of them! Last but not least make sure to eat like an Eleven Athlete, check out our Nutrition and Recovery for more information, as well as our Magazine Archives for articles about the importance of great nutrition.
(The material presented on this website is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner.)
The Bigger Faster Stronger Total Program is a Total Conditioning Program for All Athletes Regardless of Sport, Age or Gender.
No Other Program can Compare with The BFS Total Program.
You cannot help but succeed and succeed in a big way. Every detail of the BFS Program has been tested with tens of thousands of athletes over forty-three years. You need to know exactly what to do, exactly how to do it and exactly when to do it. With our proven instruction, BFS allows you to be perfect in every way. By exercising your commitment to following the program, You will w
The BFS program improves all aspects of athletic performance, including strength, jumping power, speed, agility, and flexibility. It also creates unbelievable intensity and progress in the weight room. We guarantee that every athlete will break at least eight personal records per week—week after week, month after month, year after year. No other program comes even close!>
Get the Total Program Book, or the DVD, or better yet get the Total BFS Program Package if you can. Study and enjoy its content. Everything we do and say is guaranteed. We want you to reach every one of your dreams and goals. Get started today!