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THE BFS READINESS PROGRAMThe BFS Readiness Program is designed
for those not yet ready to engage in the heavy weight
trainingutilized by more mature athletes. After a person goes
through the BFS Readiness Program, he or she wilthen graduate to
the BFS Set-Rep System. This booklet will teach you where to start,
how to do the exer-cises, how to progress, how to coordinate other
athletic activities into a total program and finally, how
tcgraduate.Strict supervision is a must along with the teaching of
proper technique to make the BFS ReadinessProgram work. The BFS
Readiness Program has been endorsed and approved by medical
doctors, ortho-pedic specialists and many professional
organizations.
WHO SHOULD USE THE READINESS PROGRAM?Junior High Boys and
Girls
Students in the 7th grade may begin this program. We realize
some orthopedic surgeons may say this istoo early to start any kind
of weight training because their bones have not completely
hardened. However,after careful study, thought and observation of
young athletes who do weight train, we feel the benefitsfar
outweigh any possible risks.We are in the business of helping
athletes and people reach their potential. Without weight training
thisis virtually impossible. A study on 7th graders concluded that
no interference of bone growth resultedfrom weight training. Dr.
Mel Hayashi, a noted orthopedic surgeon, stated, "The BFS Readiness
Programshould provide great benefits to junior high athletes. I
have no concerns as long as the athletes have goodtechnique." Dr.
Hayashi has been a chief orthopedic surgeon at past Olympic Games
and chief resident atthe Mayo Clinic in Minnesota.Many strength
coaches of major universities throughout the nation were asked when
an athlete shouldstart weight training. The vast majority
responded, "In Junior High."Weight training is also one of the
greatest ways to build self confidence and self esteem. A 7th
grader canreceive just as much satisfaction going from 85 pounds to
100 pounds on his bench as can a 12th gradergoing from 285 to 300
pounds.
High School Female AthletesSome young women go into the weight
room and lift right with the young men. They are not afraid
orintimidated. Even though they use less weight, they match the men
set for set and rep for rep. However,many younger high school women
may be better served by starting with the BFS Readiness
Program.
High School Male AthletesIf an athlete cannot squat to parallel
145 pounds for 10 reps with perfect form, then we advise those
maleathletes to start with the BFS Readiness Program. At the
beginning of the school year, this may mean asmany as 50% of the
ninth graders, 10-20% of tenth graders and 5% of the upper
classmen.
OthersInjured athletes may find the Readiness Program of great
benefit during rehabilitation. Also, many par-ents would find the
BFS Readiness Program a great way to get started on a free weight
program with theadded benefit of progressing on the same program
with their son or daughter.
THE FOUR WORKOUT SEGMENTSThe BFS Readiness Program is broken up
into four workout segments. These segments are: 1) TheWarm-Up, 2)
Stretching, 3) The Core Lifts and 4) Thp Auxiliary Exercise n^h
^Smsnt Pi*ya ~ ==tial role in the Readiness program. Do not skip
any of the segments!
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THE WARM UPIt is extremely important to warm-up your muscles
before youstretch or work out. The BFS Dot Drill is the ultimate
warm-upbecause it not only warms-up your muscles but it also
increases youragility. The Dot Drill will be hard at first. It is
tiring and you mayappear clumsy. However if you will do it six
times a week, in a veryshort time, improvement will come rapidly.
You can have quick feetin a month or two.Each athlete should set
two goals. The first goal is to do the DotDrill 6 times per week
and the second goal should be to increasespeed. To gain further
insight on how to get great at this warm-up,you may want to get our
BFS Dot Drill Video.To do the Dot Drill, five dots need to be
placed on the floor. It worksbest if 5" round dots are painted on
the floor. Some coaches paintmany stations for larger groups. An
athlete at home can use anythingapproved by his parents to mark his
dots (i.e. masking tape). BFSsells a Dot Drill Pad that has a great
non-slip surface with integrateddots.The Dot Drill is made up of
five different drills, each drill is done atotal of six times.
1. Up and BackA. Start at one end with feet on A and B.B. Now
jump quickly to C; with both feet then to D and E.D. Now come back
the same way.D. Repeat 5 more times.
2. Right FootA. Your feet from up-and-back should be on dots A
and B.B. Now go to dot C with your right foot.C.Now go in order:
Dot D,E,C,A,B.D. Repeat 5 more times.
3. Left FootA. You will end the right foot drill on Dot B.B. Now
go to dot C with your left foot. 3ftC. Now go in order: Dot D, E,
C, A, B.D. Repeat 5 more times.
1. Both FeetA. You will end the left foot drill on Dot B.B. Now
go to C with both feet.C.Now go in order with both feet: Dot
D,E,C,A,B.D. Repeat 5 more times.
5. Turn AroundA. You will end the Both Feet Drill with both feet
on Dot B. NowB.Now split feet to dots D and E as in the Up and Back
Drill.C. Now quickly jump and turn 180 to the right and face the
other way. You should still be on D and E.D. Hit C with both feet
and then A and B with feet split.E. Now turn quickly again with a
180 spin to the left with your feet still on A and B.F. Repeat 5
more times.
DOT DRILL DIAGRAM
go to C with both feet.
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STRETCHINGThe BFS 1-2-3-4 Flexibility Program is the ideal way
to get a thorough stretch on every muscle groupThe whole program
can be done in 10 minutes or less. It has proven to be the most
effective routine for allathletes in all sports at any age
level.Each exercise should be held either once for 30 seconds or
for 3 repetitions of 10 seconds each. Thestretch should not be done
with a bounce but worked in a slow and controlled manner. Stretch
every da>and work with intensity. The 1-2-3-4 stands for One
Minute on the Bench, Two Minutes in the Air,Three Minutes on the
Wall and Four Minutes on the Floor.
ONE ON THE BENCH
Hamstring and Back StretchKeep leg locked at knee and toes
verticalpulling back towards the chest. An extrastretch can be felt
if you look straightahead and spread the chest. Look forward.Switch
to the other leg after 30 seconds.
TWO IN THE AIR
Latissimus StretchCross your hands and raise yourarms a&ove
your Head and as tarback as possible.
Pectoral StretchCross your hands behind yourback, raise your
arms up and backas far as possible. Stand tall.
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THREE ON THE WALL
Keep feet flat on the groundwith hands on the wall and movehips
forward. Back foot shouldbe straight, look forward. Pressdown on
back heel.
Achilles StretchSame as the Calf Stretch but slightlybend knee.
Keep the back heel 1"off the ground and squat down toincrease the
load on the Achilles ten-don. Switch after 30 seconds.
Quadriceps StretchWith one hand on the wall ,grab foot and p u l
l legstraight up and away frombuttocks. Knee should be ata 90
angle.
FOUR MINUTES ON THE FLOOR
Abdominal StretchLay flat on the floor, put hands on the
floorshoulder width apart, extend elbows creatingand arch in the
back. Relax.
Adductor StretchWith feet as far apart aspossible, grab ankles
or feet and pull the torso slow-ly toward the floor. If you can't
reach your toes thenplace two fists on the floor behind you and
pushforward.
Gluteus Maximus StretchTwist torso with opposite arm.Press knftA
firmly with arm.forcing the knee to the otherside of the lower leg
thenswitch after 30 seconds.
Groin StretchSit wi th bottom of feettnge.thftr. grah fet or
ankles.pull in and press down withelbows on the thighs towardthe
floor.
Hip Flexor StretchPlace front foot two feet in front ofknee, pla
hands on knss and >?=
hips forward and down. Spread thechest - eyes straight ahead.
Make suthe front lower leg is perpendicular.
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THE BFS CORE LIFTSThe BFS Core Lifts are designed specifically
for the athlete. We are not body building or competitivilifting;
these are entirely different kinds of games played in the weight
room. Our goals are to get stronger, run faster, jump higher and
farther, increase flexibility, endurance and agility, be less
injury proneand finally, to WIN! Every athlete, regardless of sport
or gender, should do the Core Lifts to achieve theiathletic
potential. The Readiness Program has six core lifts which are
listed in the box below.
THE CORE LIFTSParallel Squat Box SquatBench Press Towel Bench
PressHex Bar Deadlift Power Clean
LIFTING STANCESEach Core Lift, or any athletic movement,
utilized one of two stances. We call these stances the
"JunifStance" and the "Athletic Stance".The Jump Stance is the
narrow stance that you would naturally get into to jump. We use the
jump stanceprimarily when we lift the bar from the floor such as
with the Power Clean, Snatch, Hex Bar DeadliftStraight Leg
Deadlift, etc. The jump stance is also used whenever lifting the
bar off of the rack.The Athletic Stance is the same stance a short
stop gets into anticipating the hit, a volleyball or tennisplayer
uses anticipating the serve, a linebacker in football uses waiting
for the snap, a basketball playeruses on defense, etc.With the
athletic stance, the toes may be pointed out very slightly for
balance. Spread the chest and keepthe buttocks back. Most
importantly, the lower back should be locked in as far as possible.
This posi-tion is critically important in nearly all sports and in
every lift. A bad position of the lower back (roundedback) results
in tremendous weakness and a much greater chance of injury.
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Athletic Stance Jump Stance
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THE PARALLEL SQUATThe Parallel Squat is the foundation for
athletic excellence. An athlete must go all the way to parallel
tcoptimally develop leg and hip strength for speed and power.
Parallel Squats are necessary in balancingstrength development
between the Hamstrings and Quadriceps.
Be tall
Upper thigh must goparallel to the ground
Lock in thelower back
Keep the kneesover the toes
Use an Athletic Stance
SPOTTING THE SQUAT AND VARIATIONSWith the Parallel Squat, Box
Squat or any Squat variation, you wil l need three spotters. The
back spot-ter should keep their hands firmly on the bar at all
times. The back spotter is the lead spotter and shouldwatch the
lifters back for correct technique. The side spotters should be
watching for correct depth. Theside spotters do not put their hands
on the bar or plates unless the back spotter requests help in the
eventthe lifter cannot complete the lift on his/her own. All
spotters should be enthusiastically encouraging thelifter
throughout the lift.
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THE BOX SQUATThe Box Squat is a variation of theParallel Squat.
It develops hip andleg strength. Choose a box that isabout two
inches above parallel.Taller athletes may need to start outwith a
box higher than two inchesabove parallel.Never plop down on the
box. Squatdown in a slow and controlled man-ner until you are
sitting on the box.Now, to help gain momentum for thesquat back up,
you can rock back-ward about two inches and then onthe rock forward
squat back up.
Eyes on target
Spread the chest
Keep the kneesover the toes
Use an Athletic Stance
Be tall
JUDGING TECHNIQUE FOR THE PARALLEL SQUAT & BOX SQUATNever
allow If an athlete allows his/her knees to come in or the back to
roundthe back to ^fin k. out wn''e lifting, the repetition is not
counted.round ^fl^ |^f Additionally, for the Parallel Squat, if the
athlete fails to go all
the way to parallel, the repetition is not counted. On the
BoxSquat, the repetition is not counted if the athlete plops down
onthe box.If one of these problems occur more than three times in
one set,the set should be terminated and the weight put back. You
shouldthen talk about what was wrong and the set should be
attemptedagain. If the second attempt is bad as well, the athlete
is notready for that weight and should go back down to the
weightused during the previous week.
Be tall,spread thechest
The kneesshould nevergo in
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THE BENCH PRESSThe Bench Press is the most impor-tant upper body
exercise for mostsports. It develops overall power inthe chest and
arms.
Spread the chest
Arch the lower back
Eyes on target(focus on a spoton the ceiling)
Feet should be shoulder width,flat on the floor and backunder
the knees
Always keep handsclose to the bar
SPOTTING THE BENCH AND VARIATIONSWith the Bench, Towel Benchor
any Bench variation, you willneed a spotter. The spotter
shouldwatch the lifter for correct tech-nique and should encourage
thelifter throughout the lift.The spotter may assist the lifterin
unpacking the bar but shouldremove his/her hands from thebar before
the lift begins. Thespotter should not touch the barafter the lift
begins but shouldkeep his/her hands near the barat all times ready
to assist if thelifter needs help. Once the spot-ter touches the
bar, the lift is ter-minated.The spotter should also assist
thelifter in racking the bar once theset is completed.
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THE TOWEL BENCHThe Towel Bench utilizes thesame technique as the
regularBench but instead of bringingthe bar all the way down to
thechest, the athlete takes it downto either rolled up towels or
apad. The pad may be held onthe chest by someone or may betucked
under the shirt.
Before you start downwith the bar, take a deepbreath and hold
it
Let the bar come all theway down and bouncewith control off the
pad.
When the bar is halfway back up, exhale
JUDGING TECHNIQUE FOB THE BENCH AND TOWEL BENCHThe repetition
doesn't count if: The athlete allows one side of the bar to be five
inches or more highe:than the other, the athlete's feet come off
the floor, the athlete's buttocks come off the bench or the
athleteexcessively moves around his/her body or head.If one of
these problems occur more than three times in one set, the set
should be terminated and thtweight put back. You should then talk
about what was wrong and the set should be attempted again. IIthe
second attempt is bad as well, the athlete is not ready for that
weight and should go back down to tluweight used during the
previous week.
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THE HEX BARThe Hex Bar Dcadlift is halfway between a Deadlift
and a Squat. It develops the lower back, trunk, hips,
gluteshamstrings and quadriceps. When you combine shrugs, the
trapezius area is also strengthened. This is considered