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This means a Thursday Box Squat workout is fine before a Friday night football game. You can workout Monday before a Tuesday basketball game and so forth. This means, if the BFS Total Unified Program is implemented, that a three-sport high school athlete can get two great squat workouts in per week all-year-round.<br>During the off-season an athlete who Box Squats on Monday can enjoy a quality speed and plyometric workout on Tuesday. Thus,the Box Squat trained athlete usually has greater speed, explosive p to the lower back. As fatigue sets in, chance for muscle spasms and incorrect lifting techniques increase.<br><br>The Fifth Week: Now the fun of the BFS System moves into high gear. From now on every time you come into the weight room, you ve got a challenge and an objective. You should try to break as many Set and Rep Records as possible. You begin the 5th week by again doing the 3 X 3 workout. You will notice on the previous month s example, a total of 440 was achieved on the Towel Bench. Your objective is to simply do more!<br><br>AN EXAMPLE OF THE FIFTH WEEK TOWEL BENCH<br><br>Look hat 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 caled a  Burnout set. <br><br>WANT TO WIN? BREAK A RECORD!<br><br>The Sixth Week: Break your 5 X 5 St 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 Records 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. There are 66 possible records to break. Each of the six core lifts has 4 Set Records. That s 24 possible Set Records. The Bench Press, Towel Bench, Squat and Box Squat each have 8 Rep Records, while the Trap Bar Dead Lift and the Clean each have 5 Rep Records. That s a total of 42 possible Rep Records. That s why it is easy to break so many records. Remember we are not concerned with only breaking a 1 rep max, but all kinds of Rep Records. We know, for example if we break a 3 Rep Record that our max will also soon go up. There are even 11 more auxiliary and performance records you can break. What would happen if you broke 8 personal records per week for one year? Itkind of boggles the mind doesn t it? The Sky is the Limit!!<br><br>_________________________________________You must Squat to at least parallel.&nbsp; It is far better to take some weight off the bar and Squat with great echnique down to parallel than to Squat sloppy and high with a heavier weight.<BR>&nbp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A Top Priority <U>Core</U> Lift<BR>&nbsp;nbsp;&nbsp;&nbsp; <SXkeBKMi"U6_ݷO5}͏,#vls# gVFw +Sñ P2ioOS ʈ B*-FPw$E.?   H"?   3!1AQa"q2B#$Rb34rC%Scs5&DTdE£t6UeuF'Vfv7GWgw5!1AQaq"2B#R3$brCScs4%&5TdEU6teuFVfv'7GWgw ?zoP[g t蹫*ںJ/ާ>?՞ޟVmcZ[fDYbQ}=A?&g@w_^7/.wLFEd0":l,b; 3ce^[׳+s~tFVEϽVr$D/,wVfnˮ6۶_]&4c>T4BPLx_Y2٬nSa}XƯYks^e;)ɶoYj?DrEipq t~뛵e.et1=kcgmg*mlcm{+gWQ{ U[^_X}vsd fX8E#~u~(R^[~wY#]b no[.ޤ܆lp.=coUY_C뱵[S6L}9FS+\+.(b#w #FĐzB;&M[ )$_˯Uq~z֟~s[fmNu5jsVN֝|?IEbėN[=JUoC*] xye.=oquGB/GsS(hvN!kK8Vwֿ,٘6nʫY\[&7?,?fme+m*f/.c''%O׍әc]uV 㵐Mm:;WזXʱ#菱%C6Se[\~zݙ׻nOY{}cfm];Ӱ# ߮3۬O_#o-ޡhRzIksiv;c.FUcY ̆6k|ØZ{s]цDO0!5{F3Vr