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2 Sets of 10 Reps
105 or
90% of body weight
75 or
90% of body weight
Power CLean
2 Sets of 5 Reps
105 or
90% of body weight
75 or
90% of body weight

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


STEP 5: CONTINUAL PROGRESS.

Start the BFS Set Rep System. The strength portion of the BFS program, off-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 with minor changes, and 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.

On the Tuesday and Thursday program, athletes have the option of performing the BFS Plyometric Routine, Sprint Workout, Agility Drills or the Conditioning Program.

STEP 6: WIN.

Reach your goals with consistent and intense In-Season and Off-Season Training. Utilize all aspects of the BFS Program and watch your athletic performance increase to immeasurable heights.

STEP 7: PLAN FOR THE FUTURE.

As you improve, compare your progress with the BFS standards (Personal Power Ranking) we have established and exceed all of them! And while youre doing so,ittle more often.<br><(ͭ&)m,~rYYNZW4vZ n_ϭRWü=`?]5APoP; oSahkTahFOhW}"QJkoff, he caught the ball and returned it for an 85 yard touchdown. On defense, Clint Stroble got in on the action when he scooped up a fumble and ran it in for a 37 yard touchdown. Of course, Supe