BFS Home Workout Program From BFS - Week 12

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On Monday, Wednesday, Friday:

Very little rest between sets of lower, upper, core, and dynamic.
Also, very little rest between set 1-4.
Do all Set 1 in order, then sets 2, 3, 4.

Flexibility should be done everyday - make sure you are warmed up first.
9 hours of sleep a night, lots of water & protein.

Note: The BFS Home Workout should be implemented in a flexible manner. Sets and reps listed are goals for your work out and can be decreased for younger athletes or for those starting out. Remember in the the BFS Total Program you are only competing against yourself!

Week 11 Monday

Warm Up:
Dot Drill

Set 1: Lower Body,

Goblet Squat - Medicine Ball or other
1 x 30 (Perfect Form)
Set 1: Upper Body,

Standard Grip Push Ups - Feet Elevated
1 x 20
Set 1: Core

V-ups - 1 x 35
Set 1: Dynamic

Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100

Set 2: Lower Body

Split Leg Squat - Medicine Ball, Other, or Body Weight -
1 x 15 each leg
Set 2: Upper Body

Wide Grip Push Ups - Feet Elevated
1 x 20
Set 2: Core

T Ab Drill - Flat on back, leg’s straight, heels 6” oﬀ ground
feet to Right hand, then Left hand. 1 x 30 each hand.
Set 2: Dynamic

Up-Downs 1 x 35
Set 3: Lower Body

Goblet Squat - Medicine Ball or other -
1 x 30 (Perfect Form)
Set 3: Upper Body

Standard Grip Push Ups - Feet Elevated
1 x 20
Set 3: Core

V-ups - 1 x 35
Set 3: Dynamic

Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100

Set 4: Lower Body

Split Leg Squat - Medicine Ball, other or Body Weight
1 x 15 each leg
Set 4: Upper Body

Wide Grip Push Ups - Feet Elevated
1 x 20
Set 4: Core

T Ab Drill - Flat on back, leg’s straight, heels 6” oﬀ ground
feet to Right hand, then Left hand. 1 x 30 each hand.
Set 4: Dynamic

Up-Downs 1 x 35

Sprint Tech. Work - N/A
Conditioning - N/A
Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

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Week 11 Tuesday

Warm Up:
Dot Drill

Sprint Tech. Work or Agility

Download Agility Drills Booklet:

Agility Drills 7 - 12A (6 Cones)
3 x each drill with 20 second rest between each.
Cones 5 yards apart. Full Speed.

Conditioning

4 x 200 Meters - 33 sec. or less - 1:36 min. Rest btwn each.
8 x 100 Meters - 15 sec. or less - 47 Sec. Rest btwn each.
10 x 50 Meters - 8 Sec. or less - 21 Sec. Rest

Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch

BACK TO BFS HOME WORKOUT PAGE

Week 11 Wednesday

Warm Up
Dot Drill
Set 1: Lower Body
Vertical Jump (Goal high as possible)
1 x 30
Set 1: Upper Body

Standard Grip Push Ups - Tap opposite Shoulder -
1 x 20

Set 1: Core

Ab Scissors - Vertical
1 x 30 each

Set 1: Dynamic

Line Jumps - 2ft - 1 x 30 front to back
1 x 30 side to side (fast as possible)
Set 2: Lower Body

Vertical Jump (Goal
high & fast oﬀ the ground as possible)
1 x 30
Set 2: Upper Body

Wide Grip Push Ups - Tap opposite Shoulder -
1 x 15
Set 2: Core
Ab Scissors - Horizontal
1 x 30 each
Set 2: Dynamic

Mountain Climbers
1 x 75

Set 3: Lower Body

Split Leg Vertical Jump
(Goal - high as possible - switch stance in air) -
1 x 30

Set 3: Upper Body

Standard Grip Push Ups - Tap opposite Shoulder - 1 x 20

Set 3: Core

Ab Scissors - Vertical - 1 x 30 each
Set 3: Dynamic

Line Jumps - 2ft -
1 x 30 front to back
1 x 30 side to side (fast as possible)

Set 4: Lower Body

Split Leg Vertical Jump
(Goal - high & fast oﬀ the ground as possible - switch stance in air) -
1 x 30
Set 4: Upper Body

Wide Grip Push Ups - Tap opposite Shoulder
1 x 15
Set 4: Core

Ab Scissors - Horizontal
1 x 30 each
Set 4: Dynamic

Mountain Climbers
1 x 75

Sprint Technique Work N/A
Conditioning N/A
Flexibility
1-2-3-4 Flexibility Program - 30 Sec. Each Stretch

Week 11 Thursday

Warm Up:
Dot Drill

6 x 50 yards - focus on head & eyes.
6 x 50 yards - focus on arm rotation.
6 x 50 yards - focus on leg drive and plant on ball of foot.
Full Speed - good amount of rest between Not cond. (*If possible - use a sprint chute or speed harness)
(*If possible - use a sprint chute or speed harness)

Conditioning:

4 x 200 Meters - 33 sec. or less - 1:36 min. Rest btwn each.
8 x 100 Meters - 15 sec. or less - 47 Sec. Rest btwn each.
10 x 50 Meters - 8 Sec. or less - 21 Sec. Rest

Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch

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Week 11 Friday

Warm Up:
Dot Drill

Set 1: Lower Body,

Goblet Squat - Medicine Ball or other -
1 x 35 (Perfect Form)
Set 1: Upper Body,

Standard Grip Push Ups - Feet Elevated
1 x 25
Set 1: Core

V-ups - 1 x 35
Set 1: Dynamic

Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100

Set 2: Lower Body

Split Leg Squat - Medicine Ball, other or Body Weight -
1 x 15 each leg
Set 2: Upper Body

Wide Grip Push Ups - Feet Elevated
- 1 x 25
Set 2: Core

T Ab Drill - Flat on back, leg’s straight, heels 6” oﬀ ground
Feet to Right hand, then Left hand. 1 x 30 each hand.
Set 2: Dynamic

Up-Downs 1 x 35

Set 3: Lower Body

Goblet Squat - Medicine Ball or other - 1 x 35 (Perfect Form)
Set 3: Upper Body

Standard Grip Push Ups - Feet Elevated
1 x 25
Set 3: Core

V-ups - 1 x 35
Set 3: Dynamic

Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
Set 4: Lower Body

Split Leg Squat - Medicine Ball, other or Body Weight -
1 x 15 each leg
Set 4: Upper Body

Wide Grip Push Ups - Feet Elevated
- 1 x 25
Set 4: Core

T Ab Drill - Flat on back, leg’s straight, heels 6” oﬀ ground
- feet to Rt hand, then Lt hand. 1 x 30 each hand.
Set 4: Dynamic

Jump Rope - Right Foot - 1 x 200 &
Left Foot - 1 x 200
Jumping Jacks 1 x 200
Sprint Tech. Work N/A
Conditioning N/A
Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

Week 11 Saturday

Agility Drills - Download the free book

Agility Drills 13 - 18
(3 Cones) 3 x each drill with 15 Sec. rest between each.
Cones 5 yards apart. Full Speed.

Conditioning:

4 x 200 Meters - 33 sec. or less - 1:36 min. Rest btwn each.
8 x 100 Meters - 15 sec. or less - 47 Sec. Rest btwn each.
10 x 50 Meters - 8 Sec. or less - 21 Sec. Rest

Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch