Plan Now For Future Success - Book your BFS camp! Search Cart (0)
Plan Now For Future Success - Book your BFS camp!

Home Workout From BFS - Week 5

30% OFF SUPER SALE ITEMS:

30% off all items below and clothing too.
Sprint Chutes: Deca Disks: Nylon Dip Belt: Barbell Pad: Speed Harness: Lock Jaw Oly & Lock Jaw Hex (NOT Lock Jaw Pro 2): Mega Grip - Heavy Duty (NOT Mega Grip Standard): 

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 5 Monday

      • Set 1: Lower Body,
        Overhead Squat - Medicine Ball or other - 1 x 20 (Perfect Form)
      • Set 1: Upper Body,

        Standard Grip - Plyo Push Ups - 1 x 15

      • Set 1: Core

        Swimmer: Right Arm & Left Leg off ground - 90 Second Left Arm & Right Leg off ground - 90 Second

      • Set 1: Dynamic 

        Line Jumps
        Right Foot - 1 x 30 front to back 
        Left Foot - 1 x 30 front to back (fast as possible)

    • Set 2: Lower Body 

      Overhead Lunge - Medicine Ball or other - 1 x 15 each leg

    • Set 2: Upper Body

      Diamond Grip Push Ups
      Feet Elevated       - 1 x 15

    • Set 2: Core

      Seated Twist & Press w/ Medicine Ball or other 
      1 x 30 twist each way - 15 presses

    • Set 2: Dynamic 

      Line Jumps - Right Foot - 1 x 30 side to side - Left Foot - 1 x 30 side to side (fast as possible)

    • Set 3: Lower Body 

      Overhead Squat - Medicine Ball or other -
      1 x 20 (Perfect Form)

    • Set 3: Upper Body 

      Standard Grip - Plyo - Push Ups
      1 x 15

    • Set 3: Core
      Swimmer: Right Arm & Left Leg off ground 90 Seconds
      Left Arm & Right Leg off ground - 90 Seconds
    • Set 3: Dynamic

      Line Jumps
      Right Foot - 1 x 30 front to back
      Left Foot - 1 x 30 front to back (fast as possible)

    • Set 4: Lower Body

      Overhead Lunge - Medicine Ball or other
      1 x 15 each leg

    • Set 4: Upper Body

      Diamond Grip Push Ups - Feet Elevated
       1 x 15

    • Set 4: Core

      Seated Twist & Press w/ Medicine Ball or other - 1 x 30 twist each way - 15 presses

    • Set 4: Dynamic

      Line Jumps (fast as possible)
      Right Foot - 1 x 30 side to side
      Left Foot - 1 x 30 side to side 

30% Steal the Steel Weekend Deals
Available and ready to ship now from BFS!
SAVE this weekend with these select items 

Simply Add Discount Code 2020HM30 at Checkout! Free Shipping on Orders Over $50

Week 5 Tuesday

Sprint Tech. Work or Agility

Download Agility Drills Booklet:  

Agility Drills 19 - 25

(4 Cones) 3 x each drill with 20 second rest between each.

Cones 5 yards apart. Full Speed.

Conditioning

4 x 200 Meters
36 Seconds or less - 1:45 min. Rest between each
8 x 100 Meters
17 Seconds or less - 52 Second Rest between each. 
6 x 50 Meters
8 Second or less - 23 Second Rest

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

BACK TO BFS HOME WORKOUT PAGE

Week 5 Wednesday

  • Warm Up
    Dot Drill
  • Set 1: Lower Body 

    Standing Long Jump
    (Goal - far as possible) - 1 x 20

    Set 1: Upper Body 

  • Standard Grip Push Ups
    Feet Elevated - 1 x 20

    Set 1: Core 

  • Straight Leg Lift - Center (Flat on back legs together heels 6” off ground - lift straight up) - 1 x 30

  • Set 1: Dynamic

    Jump Rope - 2 Ft. - 1 x 200
    or Jumping     Jacks 1 x 200

  • Set 2: Lower Body

    Standing Long Jump
    Right Leg Jump - Right Leg Land
    (Goal - far as possible) - 1 x 15

  • Set 2: Upper Body

    Bench Dips - 1 x 75

  • Set 2: Core

    Straight Leg Lift - Right & Left (Flat on back legs together heels 6” off ground - lift straight up)
    1 x 15 each way (rt/lt)

    Set 2: Dynamic 
  • Jump Rope - Running - 1 x 200
    or Mountain Climbers - 1 x 100
  • Set 3: Lower Body 

  • Standing Long Jump
    (Goal - far as possible) - 1 x 20

    Set 3: Upper Body 

  • Standard Grip Push Ups
    Feet Elevated     - 1 x 20

  • Set 3: Core 

    Straight Leg Lift
    Center (Flat on back legs together heels 6” off ground     lift straight up) - 1 x 30

  • Set 3: Dynamic 

    Jump Rope - 2 Ft. - 1 x 200
    or Jumping     Jacks 1 x 200

  • Set 4: Lower Body 

    Standing Long Jump
    Left Leg Jump - Left Leg Land (Goal - far as possible)
    1 x 15

  • Set 4: Upper Body 
    Bench Dips - 1 x 75 
  • Set 4: Core  

    Straight Leg Lift - Right & Left (Flat on back legs together heels 6” off ground - lift straight up) - 1 x 15 each way (rt/lt)

  • Set 4: Dynamic 

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

Week 5 Thursday

Sprint Work - Download the free book

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)

.

Conditioning: 

4 x 200 Meters - 36 Second or less - 1:45 min. Rest between each.     8 x 100 Meters - 17 Seconds or less - 51 Second Rest between each.   
6 x 50 Meters - 8 Second or less - 22 Second Rest

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

2020 Home Special Collection

Select Medicine Balls 22% Off 
Select Dumbbells 22% Off 
Jump ropes - Agility Cones - Hurdle and More

*Due to product availability factors beyond our control some items in this collection may change over time

Week 5 Friday

  • Set 1: Lower Body,

    Medicine Ball or Other - Parallel Squat w/ Press - 1 x 20 (Perfect Form)

  • Set 1: Upper Body,

    Standard Grip - Plyo - Push Ups - 1 x 20

  • Set 1: Core

    Swimmer: Right Arm & Left Leg off ground - 90 Second Left Arm & Right Leg off ground - 90 Second

  • Set 1: Dynamic 

    Line Jumps (fast as possible)
    Right Foot - 1 x 40 front to back 
    Left Foot - 1 x 40 front to back 

  • Set 2: Lower Body 

    Lunge w/ rotation - both ways -
    Medicine Ball or other - 1 x 15 each leg

  • Set 2: Upper Body 

    Diamond Grip Push Ups - Feet Elevated - 1 x 20

  • Set 2: Core 

    Seated Twist & Press w/ Medicine Ball or other - 1 x 30 twist each way - 15 presses

  • Set 2: Dynamic  

    Line Jumps - Right Foot - 1 x 40 side to side - Left Foot - 1 x 40 side to side (fast as possible)

  • Set 3: Lower Body

    Medicine Ball or Other - Parallel Squat w/ Press - 1 x 20 (Perfect Form)

  • Set 3: Upper Body

    Standard Grip - Plyo - Push Ups - 1 x 20

  • Set 3: Core

    Swimmer: Right Arm & Left Leg off ground - 90 Second Left Arm & Right Leg off ground - 90 Second

  • Set 3: Dynamic

    Line Jumps - (fast as possible)
    Right Foot - 1 x 40 front to back 
    Left Foot - 1 x 40 front to back 

  • Set 4: Lower Body

    Lunge w/ rotation - both ways - Medicine Ball or other - 1 x 15 each leg

  • Set 4: Upper Body

    Diamond Grip Push Ups - Feet Elevated - 1 x 20

  • Set 4: Core

    Seated Twist & Press w/ Medicine Ball or other - 1 x 30 twist each way - 15 presses

  • Set 4: Dynamic

    Line Jumps (fast as possible)
    Right Foot - 1 x 40 side to side
    Left Foot - 1 x 40 side to side

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

Week 4 Saturday

Agility Drills - Download the free book

Agility Drills 1 - 6 (6 Cones) 3 x each drill with 30 Second rest between. each.

Cones 10 yards apart. Full Speed.

Conditioning: 

4 x 200 Meters - 36 Second or less - 1:45 minute rest between each.
8 x 100 Meters - 17 Second or less - 50 Second rest between each
6 x 50 Meters - 8 Second or less - 21 Second Rest

.

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

Week 4 Sunday

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

BACK TO BFS HOME WORKOUT PAGE