font size="-1" color="#000000">MALE FEMALE Parallel Squat
2 Sets of 10 Reps 145 pounds 105 pounds Bench Press
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 you’re doing so, perfect your sport technique, as well as your strength and conditioning technique, with InMotion Video Analysis Software. Last but not least make sure to eat like an Eleven Athlete, check out our Nutrition Website for more information, as well as our Magazine Archives for articles about the importance of great nutrition.

(The material presented on this website is not meant to provide medical advice; you should obtain medical advice from your private healthcare practitioner.)

Related Products
Readiness Program Package Readiness Record Log Book Set-Rep Log Book	Be An 11 Guidebook for Success Total Program Book Clinics Exercise Instruction DVD
Fuel Nutrition

4">Biggfúýàk¨¼}ger Nutrition Home Page
On a scale of one to ten, how would you rate your personal nutritional program?

Go to the Bigger Faster Stronger Concept to Completion Home Page
Need to makeover or design a new Weightroom? BFS has it all, from Concept to Completion.

Go to the Bigger Faster Stronger Calendar
Find a BFS Clinic in your area.

Go to the Bigger Faster Stronger FAQ Home Page
See if the question you'd like to ask has already been answered.

ng> RƒØ € t;>0à €