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The second rep is a gut buster, but you have got to try for that third rep. It doesn t go. Now you have to go to the penalty table. Shingle nails! You only get credit for 315 pounds. Bummer. <br> Okay, you say to yourself. How can I salvage this workout? The set record is out of reach but maybe I can break a rep record. You think the easiest one to break is the 8-rep record. You put on 270 pounds. The first reps go easy. You get six, then seven and now eight reps. A record! It s real heavy now but if you could just squeeze out another two you could get another record. You just barely get nine reps but that s not good enough because you do not get credit for it. You know that you have to get one more. Just one more. You give it all you have but you only get it halfway. Exhausted, you set the bar down and record what you have just done. <br> You totaled 885 pounds on your 3X3 Set Record. You record 270 pounds on your new 8-rep record. After a moment, you realize that you gave everything you had and even though you were down a little bit, you still broke, at least, one record. You vow to do better next time.<br> What happens if you are down a little bit on a periodization program? You fail completely. Pure and simple. The BFS System is the only program where you can be down and still break personal records. This is one reason we get massive voluntary participation. This is our underlying goal at the high school and non-scholarshictor I have had the pleasure to work with. We ve incorporated a great many of his ideas into our program; his breathing techniques for stretching are especially valuable. I would estimate some athletes I have worked with have boosted their performances by two- to three percent from following his guidelines. In my area of coaching the sprints and hurdles, that can be the difference between being first or coming in last in your event final. 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