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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,ittle more often.<br><(ͭ&)m,~rYYNZW4vZ n_ϭRWü=`?]5APoP; oSahkTahFOhW}"QJkoff, he caught the ball and returned it for an 85 yard touchdown. On defense, Clint Stroble got in on the action when he scooped up a fumble and ran it in for a 37 yard touchdown. Of course, Superman Macek had the best game of the season, scoring four touchdowns, with 249 yards rushing.  Macek did everything but carry thesiYC$%#5|$-gDHMU[; @m!SJm;jk<99 >%=[EO 0O>VvBhk{:!Krvl?w~pm“xsĭc7;ޛ$8XFpԛNpSm:,5v]Uex bars do not have rotating sleeves or moving parts so it is easy to compare bars from different companies. BFS does recommend that you stay away from the old-style trap-bar diamond design because they do not allow sufficient legroom when performing he lift. <br>BFS has a 45-pound Hex Bar for $129; a 45-pound High-Hex Bar for $139; a 45-pound Combo Hex Bar (which includes a set of regular handles and a set of high handles) for $189; and for your powerhouses, a 75-pound Mega Hex Bar that holds nine 45-pound plates on each side for $249.<br>For schools that like to have their advanced lifters do straight-bar deadlifts for special occasions or for those that simply do not have hex bars yet, refer to the following:<br> PSI: The main factor in choosing a good bar for deadlifting is yield strength. BFS does not recommend deadlifting for junior high and beginning lifters, but for your mid-level lifters and heavy lifters you should get bars with a PSI of at least 135,000. For your extra-strong athletes who are closing in on a 70-pound squat, you will want to consider a bar with 185,000 PSI or more. <br>Special Features: The only special feature for deadlift bars would be an aggressive knurling to enhance the athletes grip. Also, as with all bars, you ill want to ma