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After hearing about Dr. Shepard s background in the video and hearing how he came up with the program, I figured he s the expert in this field and I couldn t go wrong by doing exactly what he says. <br>On the first day he started the BFS program, Kappelmeir was surprised to see not just two players show up, but five. By the time December came around, the group had grown to 15.  At the end of the fall semester the playrs asked me if I could open the weight room during the Christmas break. That was a 5-3-1 week, and they were all setting record and didn t want to miss ot. They really believed in the program and thought that this was the best way to get bigger, faster and stronger. That got Kappelmeier to thinking.<br> I remembered when the season ended I had asked my coaches for any ideas to improve the team, and o0 was achieved on the Towel ench. Your objective is to simply do more!<br><br>AN EXAMPLE OF THE FIFTH WEEK TOWEL BENCH<br><br>Look what happened!! The Set Record was smashed by 70 pounds! In addition, a new 3 Rep Record was attained. (Refer to the example on the previous page) 180 pounds should be recorded under the 3rd Break column along with the 3/3 date.<br><br>*Many athletes like to try to break their 10 Rep Record after doing 3 X 3, since this is an easy week. This is called a  Burnout set. <br><br>WANT TO WIN? BREAK A RECORD!<br><br>The Sixth Week: Break your 5 X 5 Set Record! And as many Rep Records as you can.<br><br>The Seventh Week: Break your 5-4-3-2-1 Set Record; and as many Rep Recods as you can.<br><br>The Eighth Week: Break your 10-8-6 or 4-4-2 Set Record. And more Rep Records.<br><br>Now keep rotating your workouts in this 4-week cycle. You can expect to break 8 or more records per week or 400 per year for as long as you want. Thre are 66 possible records to break. Each of the six core lifts has 4 Set Records. That s 24 possible Set Records. The ench Press, Towel Bench, Squat and Box Squat each have 8 Rep Records, while the Trap Bar Dead Lift and the Clean each have 5