THE BASIC ESSENTIAL COMPONENTS OF THE BFS PROGRAM
Our twelve BFS Clinicians, most of whom are currently in the trenches, have made and currently make and will continue to make valuable contributions which upgrade our program and make it better.
By Greg Shepard
I have heard the following statement from well over a thousand coaches during the last 20 years, “I did bits and pieces of your program. I would do a combination of different philosophies but it wasn't until I decided to do the entire BFS Program that I was truly successful.” The BFS Program has been carefully thought out with over two decades of refinement. It is the culmination of knowledge of the world's biggest, fastest and strongest athletes who have made success happen. Our twelve BFS Clinicians, most of whom are currently in the trenches, have made and currently make and will continue to make valuable contributions which upgrade our program and make it better. We have learned much from other coaches as we have done over a thousand BFS Clinics throughout the years. Our goal is simple. We want to give both coach and athlete the best possible chance of reaching the absolute best level of performance in order to dominate and win. The following are the basic, essential components of the BFS Program:
THE BFS DOT DRILL: This is a one-minute daily quick foot drill. The athletes use five different drills as a warm-up on a three-foot by two-foot area which consists of five dots like those on dice. We time and record best efforts. We are constantly striving to improve. We think it is a superior warm-up compared to jogging around a gym or track.
THE BFS 1-2-3-4 FLEXIBILITY PROGRAM: Others stretch to warm-up or to prevent injuries. We stretch for speed and jumping power and demand perfect technique to accomplish improvement in these areas. Our stretches have the added benefit of teaching speed and jumping technique. There is a synergistic effect in every aspect of the Total BFS Program. Our flexibility program, like the dot drill, is done daily by all athletes, both male and female, from junior high to even the pro level.
THE SIX BFS CORE LIFTS: Free weights are essential. We use the true Parallel Squat and a Squat Variation (Box Squat or Front Squat), the Power Clean and the Trap or Hex Bar Lift, and the Bench Press and a Bench Variation which is usually the Towel Bench. We believe an athlete must use a full body multi-joint movement while concentrating primarily on the legs and hips. There is no compromising perfect technique.
AUXILIARY LIFTS: We do about five auxiliaries per workout session. The exercises are selected on the basis of what will help us win most effectively. Most are lower body exercises.
SPEED AND PLYOMETRIC TRAINING: We train twice per week for a maximum of 60 minutes per workout. We do a variety of speed and jumping drills while emphasizing perfect technique. We also do a variety of Box Jumping drills.
READINESS PROGRAM: This is basically for the junior high athletes. We have designed a shorter, motivational workout which emphasizes perfect technique and higher reps. We also have designed special equipment to insure the quick success of all younger athletes. The warm-up, flexibility and speed program is the same as described above. Plyometrics are done in a readiness step-by-step method.