BFS Home Workout Program From BFS - Week 11

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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,

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

Diamond Grip Push Ups - 1 x 35
Set 1: Core

T Ab Drill -
Flat on back, leg’s straight, heels 6” oﬀ ground
Feet to Right hand, then Left hand. 1 x 25 each hand.
Set 1: Dynamic

Up-Downs 1 x 35

Set 2: Lower Body

Overhead (OH) Lunge - Medicine Ball or other -
1 x 15 each leg
Set 2: Upper Body

T-Bar Push Up - 1 x 25 each way
Set 2: Core

Seated Twist w/ Medicine Ball or other
1 x 30 each way
Set 2: Dynamic

Jump Rope -
Right Foot 1 x 200 &
Left Foot 1 x 200
or Jumping Jacks 1 x 200
Set 3: Lower Body

Overhead (OH) Squat - Medicine Ball or other -
1 x 20 (Perfect Form)
Set 3: Upper Body

Diamond Grip Push Ups - 1 x 35
Set 3: Core

T Ab Drill -
Flat on back, leg’s straight, heels 6” oﬀ ground
feet to Right hand, then Left hand. 1 x 25 each hand.
Set 3: Dynamic

Up-Downs 1 x 35

Set 4: Lower Body

Overhead Lunge
Medicine Ball or other - 1 x 15 each leg
Set 4: Upper Body

T-Bar Push Up - 1 x 25 each way
Set 4: Core

Seated Twist w/ Medicine Ball or other - 1 x 30 each way
Set 4: Dynamic

Jump Rope - Right Foot - 1 x 200 &
Left Foot - 1 x 200
or Jumping Jacks 1 x 200

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 19 - 25
(4 Cones) 3 x each drill with 20 Second rest between each.
Cones 10 yards apart. Full Speed.

Conditioning

4 x 200 Meters - 34 second or less - 1:38 minute Rest between each.
8 x 100 Meters - 15 second or less - 48 Second Rest between each.
10 x 50 Meters - 8 Second or less - 21 Second 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
Standing Long Jump (Goal - far as possible) - 1 x 20
Set 1: Upper Body

Wide Grip Push Ups - 1 x 35

Set 1: Core

Ab Scissors - Vertical - 1 x 30 each

Set 1: Dynamic

Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
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
Ab Scissors - Horizontal - 1 x 30 each
Set 2: Dynamic
Jump Rope -
2 Ft. - 1 x 200
or Jumping Jacks 1 x 200
Set 3: Lower Body

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

Set 3: Upper Body

Wide Grip Push Ups - 1 x 35

Set 3: Core

Front Elbow Plank - 90 Seconds
Set 3: Dynamic

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

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

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

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

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 conditioning.
(*If possible - use a sprint chute or speed harness)

Conditioning:

4 x 200 Meters - 34 second or less - 1:38 minute Rest between each.
8 x 100 Meters - 15 second or less - 48 Second Rest between each.
10 x 50 Meters - 8 Second or less - 21 Second 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,

Medicine. Ball or Other - Parallel Squat w/ Press - 1 x 20 (Perfect Form)
Set 1: Upper Body,

Diamond Grip Push Ups - 1 x 35
Set 1: Core

Swimmer:
Right Arm & Left Leg oﬀ ground - 60 Second
Left Arm & Right Leg oﬀ ground - 60 Second
Set 1: Dynamic

Mountain Climbers
- 1 x 100

Set 2: Lower Body

45 degree - Lateral Lunge - Medicine Ball or Other - 1 x 15 each leg - Push Back
Set 2: Upper Body

Standard Grip Push Ups - 1 x 35
Set 2: Core

Seated Twist & Press w/ Medicine Ball or other
1 x 30 twist each way - 10 presses
Set 2: Dynamic

Jump Rope -
Right Foot- 1 x 200 &
Left Foot - 1 x 200
or Jumping Jacks 1 x 200

Set 3: Lower Body

Medicine. Ball or Other - Parallel Squat w/ Press - 1 x 20 (Perfect Form)
Set 3: Upper Body

Diamond Grip Push Ups - 1 x 35
Set 3: Core

Swimmer: Right Arm & Left Leg oﬀ ground - 60 Second
Left Arm & Right Leg oﬀ ground - 60 Second
Set 3: Dynamic

Jump Rope - 2 Ft. - 1 x 200
or Jumping Jacks 1 x 200
Set 4: Lower Body

45 degree - Lateral Lunge - Medicine Ball or Other -
1 x 15 each leg - Push Back
Set 4: Upper Body

Standard Grip Push Ups - 1 x 35
Set 4: Core

Seated Twist & Press w/ Medicine Ball or other - 1 x 30 twist each way - 10 presses
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 1 - 6 (6 Cones) 3 x each drill with 20 Second rest between each.
Cones 5 yards apart. Full Speed.

Conditioning:

4 x 200 Meters - 34 second or less - 1:38 minute Rest between each.
8 x 100 Meters - 15 second or less - 48 Second Rest between each.
10 x 50 Meters - 8 Second or less - 21 Second Rest

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