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IS BFS BEST?

High School Athlete, College, or Professional? What type of weightlifting program is right for you?

By Greg Shepard
Published: Winter 1999

Best For Pros: I believe many types of professional programs are great. Most pro-athletes could not do the full BFS program. The objectives are different. For example, should I tell Mark McGwire, Steve Young or Karl Malone that they need to Squat, Bench, and Power Clean heavy while doing extensive plyometric drills? I would say absolutely not. The main objective for these athletes is to play injury free and see if they can match the previous season's performance. That is what you do in your mid-30's. That is what you do when you play 160 plus baseball games, 100 plus basketball games or 20 plus football games.
The BFS program includes objectives like having mass voluntary participation, building self confidence and winning attitudes. These are areas that a strength and conditioning coach at the pro-level won't normally consider as important.
Therefore, the pros can do primarily machines. They can do one set of so many reps. They can get away without doing plyometrics that many colleges and high schools must do to reach their potential. The BFS program would only be advantageous to younger pro-athletes who still needed to develop.
Take a look at Rob Riti and Darwin Walker who are featured in this journal. Next year when they are with an NFL team, would you demand that Rob try to get a 1,100-pound Squat or Darwin get a 600-pound Bench. No! These men are strong enough. A different focus should come into play.

Bottom Line:
High schools or colleges should never copy exactly a pro team's strength and conditioning program. The difference betges/apple-touch-icon.png" />