"You Can Never Be Too Strong!"

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 – after all, why train your body to be weak?

One of the most important principles of our strength program, especially our Readiness Program Package for Middle/Junior High school athletes, is to never sacrifice technique to lift heavier weights. To help achieve perfect technique BFS has developed six training principles called “Absolutes” that are amazingly effective in teaching perfect technique, not only in the weightroom but also in any sport. Learn the Six BFS Absolutes and you can elevate your strength and sport coaching abilities dramatically.

One reason the Six Absolutes are so amazingly effective is that all coaches can use the same terminology when teaching weight training and sport skills. After all, how can athletes be expected to follow instructions exactly when the instructions they receive seem different? Such confusion also goes against the concept of developing a unified program. Therefore, when teaching the squat, instead of one coach saying, "Make your chest big!" and another coach at batting practice saying, "Spread the chest!" both coaches will simply say, "Spread the chest!"

Without keeping you in suspense, here are the Six Absolutes of perfect technique:

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Strength Program In-Depth Information

An athlete’s introduction to the BFS program should be with the BFS Readiness Program Package. It is designed for those not yet ready to engage in heavy weight training performed by more mature athletes. It takes 45 minutes,twice a week, and teaches proper lifting technique and spotting methods, flexibility, jumping and agility. Middle/Junior High school athletes who graduate from the BFS Readiness Program have a BIG head start on their physical conditioning when they enter high school.

To learn more about the BFS Readiness Program
Click Here to read a Complete Article from BFS Magazine

After graduating from the BFS Readiness program, the athlete will progress into the regular BFS program, which can be divided into four segments:

• THE WARM-UP. The warm-up for the BFS program is the BFS Dot Drill. In addition to warming up your muscles and nervous system, this warm-up increases agility.



• STRETCHING. The BFS 1-2-3-4 Flexibility program is a 10-minute program that stretches all the major muscle groups to help increase speed and prevent injuries.



• BFS CORE LIFTS. The BFS Core Lifts are weight training exercises designed specifically for athletes to enable them to get stronger, run faster, jump higher and farther, increase flexibility, endurance and agility, be less prone to injury and, finally, to WIN! 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. For example, a wrestler or a football player could work on a Neck Machine as one of their auxiliary exercises. Two required auxiliary exercises are Lunges and Straight-Leg Deadlifts and we suggest performing only two to four auxiliary exercises, as any more than that tends to interfere with an athlete’s time and energy for speed agility and technique work.

The strength portion of the BFS program, in-season, is set up on four-week cycles, with each week consisting of core lifts performed on specific days. The cycles consist of the following Set/Rep cycles: 3x3, 5x5, 5-4-3-2-1, and 10-8-6 (or 4-4-2 for the power clean and Hex bar deadlift). During the season, the same Set/Rep cycles are used, but the workout is performed only twice a week. This variety ensures that the athlete is able to continually break personal records, even during the season – there are no plateaus in the BFS program.