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(Read BFS Total Program Book and Learn Theory and Concepts of Plyometrics)
  • Perform Sprint Technique workout, twice a week (8 Point System)

    • STEP 3: TAKE CHARGE.

    Start the BFS Readiness Program and work towards Graduation. Remember to always lift with perfect technique and spotters (reference: Clinic Exercise Instruction DVD).

    STEP 4: FOCUS & FINISH.

    Graduate from the BFS Readiness Program. Make sure your graduation lifts are performed with a BFS Certified Coach spotting. Graduation Requirements are:

    EVENT 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 youre 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.)