Bigger Faster Stronger Printable Workout The basic BFS system for off season training is set up on four week cycles each focusing on a different set rep cycle Week 1 3x3 Week 2 5x5 Week 3 5 4 3 2 1 Week 4 10 8 6 or 4 4 2 for power cleans or best benefit the team or an individual player
The strength training aspect of the Bigger Faster Stronger workout is set up on four week cycles with three 45 minute workouts per week During the season the athlete only trains twice a week but still strives to break personal records The six core lifts in the BFS program are the Parallel Squat Bench Press Hex Bar Deadlift Box Squat Towel Bench Press and the Power Clean AUXILIARY EXERCISES Auxiliary exercises are supplements to the core lifts often used to work muscles emphasized or commonly injured in sports
Bigger Faster Stronger Printable Workout
Bigger Faster Stronger Printable Workout
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We would love to help you get a unified program set up at your school This page will give you a complete picture of what BFS offers If your program is looking to succeed and maximize the results for young people on and off the field you have come to the rig
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Bigger Faster Stronger Printable Workout
Record Charts Weight Room Equipment Bigger Faster Stronger
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WINTER MASS 2 day 1 Weeks 1 3 5 Body Beast Overhead Press Delts
Bigger Faster Stronger Workout Plan Pdf Symbol
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BFS Home Workout DYNAMIC Exercises For increasing speed flexibility maximizes the effectiveness of gains in strength Intensity and technique are critical to making gains in your flexibility Get onboard with the the BFS Total Program for Athletic Development BFS Stretching For Speed Quad Flexibility Exercises
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Set 1 Dynamic Jump Rope 2 Ft 1 x 100 or Jumping Jacks 1 x 100 Set 2 Lower Body Lunge Body Weight 1 x 15 each leg Set 2 Upper Body Standard Grip Push Ups 1 x 25 Set 2 Core Side Plank on Elbow 60 Sec each side Set 2 Dynamic Jump Rope Running 1 x 100 or Mountain Climbers 1 x 50 Set 3 Lower Body
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Click on the Name of the Form It will Download and Open Automatically In the Upper Left Hand Corner Click File and then Save a Copy Choose the Location Where You want to Save the Downloaded File Click Save To Print Follow the Instructions Above BFS Program Downloads BFS 25 Agility Drills Student Acknowledgment Form Speed Program
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1 Download and Print Now OR 2 Download and Save the File to Your Computer You can print later and also have for future reference Download and Print Now Click on the Name of the Form It will Download and Open Automatically In the Upper Left Hand Corner Click File and then Print Follow Regular Printing Procedures
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Take 2 3 deep breaths between reps when it feels like you are close to failing Maximum intensity without sacrificing form 5 second eccentric Build muscle and increase hypertrophy and strength gains by combining 2 weightlifting techniques the 20 rep squat method and the 5x5 method
20 BIGGER FASTER STRONGER NOVEMBER DECEMBER 2011 BFS PROGRAM pattern in the 10 8 6 program is known as a narrow pyramid Conversely a repetition bracket that is too broad i e a wide pyramid is spread over too many reps to be effective The reason as suggested by Tudor Bompa from Romania and other strength Workout 1 Gain Raw Strength Grab a barbell and do these five moves to get stronger Warm up thoroughly then do the moves in order Perform all the sets of move 1 before starting move 2 and so on sticking to the tempo and rest periods detailed
The reason for the change is that the bigger faster stronger workout is designed for athletes who want to hone and enhance their overall abilities not just size and strength There are 6 core exercises instead Parallel squat Bench press Hex bar deadlift Box squat Towel bench press Power clean