Home Workout From BFS - Week 7

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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 7 Monday


  • 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 Rt hand, then Lt hand. 1 x 25 each hand.

  • Set 1: Dynamic 

    Up-Downs 1 x 35


  • Set 2: Lower Body 

    Overhead 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 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 Rt hand, then Lt 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



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Week 7 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 10 yards apart. Full Speed.


Conditioning

4 x 200 Meters - 34 second or less - 1:38 min. 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 7 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 Feet. - 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 

    Ab Scissors - Vertical - 1 x 30 each

  • 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




Week 7 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 conditioning.
(*If possible - use a sprint chute or speed harness)

.


Conditioning: 

4 x 200 Meters - 34 second or less - 1:38 min. 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 7 Friday


  • 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

    Mountain Climbers - 1 x 100


  • 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 & Lt. Ft.
    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

Week 7 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 min. 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


Week 7 Sunday

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



BACK TO BFS HOME WORKOUT PAGE

BACK TO BFS HOME WORKOUT PAGE