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The BFS Readiness Program is designed for those not yet ready to engage in the heavy weight training
utilized by more mature athletes. After a person goes through the BFS Readiness Program, he or she wil
then graduate to the BFS Set-Rep System. This booklet will teach you where to start, how to do the exercises, how to progress, how to coordinate other athletic activities into a total program and finally, how tc
graduate.
Strict supervision is a must along with the teaching of proper technique to make the BFS Readiness
Program work. The BFS Readiness Program has been endorsed and approved by medical doctors, orthopedic specialists and many professional organizations.
Readiness Logbook
THE WARM UP
It is extremely important to warm-up your muscles before you
stretch or work out. The BFS Dot Drill is the ultimate warm-up
because it not only warms-up your muscles but it also increases your
agility. The Dot Drill will be hard at first. It is tiring and you may
appear clumsy. However if you will do it six times a week, in a very
short time, improvement will come rapidly. You can have quick feet
in a month or two.
Each athlete should set two goals. The first goal is to do the Dot
Drill 6 times per week and the second goal should be to increase
speed. 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 works
best if 5" round dots are painted on the floor. Some coaches paint
many stations for larger groups. An athlete at home can use anything
approved by his parents to mark his dots (i.e. masking tape). BFS
sells a Dot Drill Pad that has a great non-slip surface with integrated
dots.
The Dot Drill is made up of five different drills, each drill is done a
total of six times.
1. Up and Back
A. 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 Foot
A. 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 Foot
A. You will end the right foot drill on Dot B.
B. Now go to dot C with your left foot.
C. Now go in order: Dot D, E, C, A, B.
D. Repeat 5 more times.
3ft
1. Both Feet
A. 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 Around
A. You will end the Both Feet Drill with both feet on Dot B. Now go to C with both feet.
B.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.
Bigger Faster Stranger
Readi
Logbo
STRETCHING
The BFS 1-2-3-4 Flexibility Program is the ideal way to get a thorough stretch on every muscle group
The whole program can be done in 10 minutes or less. It has proven to be the most effective routine for all
athletes 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. The
stretch 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 Stretch
Keep leg locked at knee and toes vertical
pulling back towards the chest. An extra
stretch can be felt if you look straight
ahead and spread the chest. Look forward.
Switch to the other leg after 30 seconds.
Latissimus Stretch
Cross your hands and raise your
arms a&ove your Head and as tar
back as possible.
Pectoral Stretch
Cross your hands behind your
back, raise your arms up and back
as far as possible. Stand tall.
Readiness Logbook
Achilles Stretch
Same as the Calf Stretch but slightly
bend knee. Keep the back heel 1"
off the ground and squat down to
increase the load on the Achilles tendon. Switch after 30 seconds.
Quadriceps Stretch
With one hand on the wall,
grab foot and p u l l leg
straight up and away from
buttocks. Knee should be at
a 90 angle.
Abdominal Stretch
Lay flat on the floor, put hands on the floor
shoulder width apart, extend elbows creating
and arch in the back. Relax.
Adductor Stretch
With feet as far apart as
possible, grab ankles or feet and pull the torso slowly toward the floor. If you can't reach your toes then
place two fists on the floor behind you and push
forward.
Groin Stretch
Sit with bottom of feet
Readiness Lugbn
Box Squat
Bench Press
Power Clean
LIFTING STANCES
Each Core Lift, or any athletic movement, utilized one of two stances. We call these stances the "Junif
Stance" and the "Athletic Stance".
The Jump Stance is the narrow stance that you would naturally get into to jump. We use the jump stance
primarily when we lift the bar from the floor such as with the Power Clean, Snatch, Hex Bar Deadlift
Straight 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 tennis
player uses anticipating the serve, a linebacker in football uses waiting for the snap, a basketball player
uses on defense, etc.
With the athletic stance, the toes may be pointed out very slightly for balance. Spread the chest and keep
the buttocks back. Most importantly, the lower back should be locked in as far as possible. This position is critically important in nearly all sports and in every lift. A bad position of the lower back (rounded
back) results in tremendous weakness and a much greater chance of injury.
9
Jump Stance
Athletic Stance
Readiness Logbook
Be tall
Lock in the
lower back
Keep the knees
over the toes
Use an Athletic Stance
i LogbDi
Eyes on target
Be tall
^fin
Be tall,
spread the
chest
The knees
should never
go in
Readme
;LngbaoK
Eyes on target
(focus on a spot
on the ceiling)
Readiness Lngboc
Readiness Logbook
11
The Hex Bar Dcadlift is halfway between a Deadlift and a Squat. It develops the lower back, trunk, hips, glutes
hamstrings and quadriceps. When you combine shrugs, the trapezius area is also strengthened. This is considered <
Core Lift exercise to be done once per week. Il is a much safer exercise than a regular Dead Lift because it encourages the athlete to lock in the lower back.
We realize that not every junior high has access to a Hex Bar and that, due to budget constraints, some schools cannot readily purchase them. Schools in this situation can still maintain a solid weight training program by just utilizing the other five core lifts. We strongly urge these school to purchase a Hex Bar as soon as funds permit.
Be tall
IB
Readiness Logbnt
Eyes on target
(Up to 90)
Be tall
Readiness Lagbnnk
AUXILIARY EXERCISES
Auxiliary Exercises are supplements to the Core
Lifts. We recommend that you only select two to
four Auxiliary Exercises per workout. Any more
than that will interfere with an athlete's time and
energy for speed, agility and technique work.
There are a variety of Auxiliary Lifts ranging from
traditional sit-ups to complex cable machines.
With the BFS Readiness Program there are two
required Auxiliary Exercises which include the
Straight Leg Deadlift and Lunges. These two exercises should be performed twice a week. It is up to
you to choose your remaining Auxiliary Exercises.
Pick ones that will help you with your respective
sport. For example, neck work is important for a
football player and wrestler but not for a basketball
or baseball player.
Sets & Reps
Readiness Auxiliary Exercises use two sets of ten
repetitions. The only exception to this rule is the
Power Snatch, if the advanced Power Snatch exercise is used, only do two sets of five repetitions.
Fhc Lunge
The Lunge is a required auxiliary exercise for the
Readiness Program. Lunges not only strengthen
the hamstrings and glutes but also increase balance
and coordination.
You should start out with using 51b. plates or
dumbbells in each hand and increase weight as tolerated. Start with a jump stance. Step forward with
the right foot as far as possible and squat down.
The left knee should come within one inch of the
ground. Now push yourself back up with the right
foot until you are back to the original standing
position. Next, do the same thing with the left foot
stepping forward. After both feet have gone, you
have completed two reps. Do two sets of ten reps.
Che Straight Leg Deadlift
The Straight Leg Deadfift is also a required auxiliary exercise. This exercise strengthens the lower
back and stretches the legs. This auxiliary should
be done in a slow and controlled manner.
Place the bar on the edge of a box or in front of a
SLDL platform. Use a jump stance and shoulderwidth hand grip. To start out, squat down and pick
up the bar using only your legs and not your back.
Once standing, lock the knees and slowly go
down as far as you can then slowly come back up.
Do two sets of ten repetitions. Think of this as a
stretching exercise for speed improvement. Never
use more weight than what you use for your Power
Clean.
14
AUXILIARY EXERCISES*
Required Auxiliaries;
Lunges
Straight Leg Deadlifts
Other Auxiliaries:
Arm Curls
Wrist Curls
Leg Curls
Incline Press
Flys
Sit-Ups
Reverse Curls
Dips
Leg Extensions
Neck Work
Pull-Ups
Glute Ham Developer
Eyes on target
(Focus on a point
straight ahead)
Spread the
chest
Be tall
Lock in the
lower back
Go slow and
under control
Go down as
far as possible
Readiness Loybof
HOW TO START
On the Parallel Squat and Box Squat you should start with the 45-pound bar. With the Bench and Towe
Bench, you can start with the 45-pound bar or if you have a 15-pound Aluma-Lite Bare or a 35-pounc
Ultra-Lite Bar, you may wish to start with that. With the Power Clean we recommend you start with i
15-pound Aluma-Lite Bar and 5-pound Training Plates; if you don't have an Atuma-Lite Bar then you
will have to start with a 45-pound bar and Training Plates if you have them. With the Hex Bar Deadlift
you should start out with the 45-pound Hex Bar and Training Plates if you have them.
Each week you will need to do two sets of ten repetitions on the Parallel Squat, Box Squat, Bench Press
and Towel Bench. Each week you will also need to do two sets of five repetitions on the Power Clean and
Hex Bar Dead Lift. If you do not have a Hex Bar, do two sets of ten on the Straight Leg Dead Lift and
make that a Core Lift. After each set, record your progress in the charts at the end of the manual.
With the Readiness Program there are two basic workout schedules. You may follow either workout
schedule depending on your available time. The schedules are as follows:
WORK OUT WEEK EXAMPLE 1
MONDAY
WEDNESDAY
FRIDAY
Box Squat
Towel Bench
Power Clean
Parallel Squat
HexParPeadlift
2-4 Auxiliary lifts
Bench Press
2-4 Auxiliary Lifts
DAY#1
DAY #2
Pox Squat
Towel 9 ench
Power Clean
Parallel Squat
Bench Press
HexBarPeadlift
Note: On the days in-between workouts you should do speed, agility and technique training
for your individual sports. Everyday you should do something to improve your athletic ability.
HOW TO PROGRESS
Two things must happen to progress. You must be able to comPowel Bench Power Clean
plete two sets of ten repetitions
(or five reps with the Power
10-2002 2-10-2002 2-12-2002
Clean) and be able to do each rep
with PERFECT TECHNIQUE.
When these two things happen,
17-2002 2-17-2002
you may go up 5 pounds the next
week. Record the date you successfully completed the two sets
in the record charts at the end
of this book as illustrated to the
right.
The record log provided on pages 20-23 gives a step-by-step progression. You will have pride and satisfaction as you work up in poundage toward graduation. If you cannot do the two sets of ten or five reps or
do them with perfect technique, you must keep repeating the same weight until you can.
Bigger Faster Stranger
Readiness Logbook
15
THE FINER
POINTS
Coaches and athletes must remember that a beginning lifter going from 65 to 70 pounds on the bench
is not like an advanced athlete going from 265 to 270 pounds. Think percentage! Going from 65 to 70
pounds is a 7.7% increase.
With that in mind, you should not be surprised if 65 pounds is easy
and 70 pounds is hard. Sometimes Readiness Program athletes might
only get 3 reps on the first set and 2 reps on the second set. When
this happens, use the following procedure:
1-15-2002
1. On the first four weeks of the program the athlete did everything
smoothly.
1-22-2002
2. On February 13th 2000 he could only do 3 reps on the first set and
2 reps on the second set.
3. Record (3-2) and date it 2-13.
1 - 29 - 2002
4. Now drop down 15 pounds to 50 pounds and do 10 reps. You
can't build by doing one set of three and one set of two reps. You
need to do more.
2 - 6 - 2002
5. The next week you should be thinking "Do I want to win?" Of
course you do! So get psyched up to beat the 3 reps on the first set,
the 2 reps on the second set and the total of 5 reps. In our example,
on February 20th, the athlete got 6 reps and then 3 reps for a total of
9 reps. He broke his record! He won! Now because he did not get 2
sets of 10 reps, he must again drop 15 pounds and do 50 pounds for
another set of 10 reps.
6. On February 27th the exact same procedure is followed. In our example, the athlete got 9 reps followed
by another 7 reps which broke his record of 6 and 3 reps. Again, this athlete should do a third set by doing
10 reps at 50 pounds.
7. Finally, on March 3rd, the athlete got his two sets of 10 reps at 65 pounds. This means he can go to 70
pounds on March 10th.
What happens when you don't break your record?
Let's say, in our example, that on March 3rd instead of being successful at 2 sets of 10 reps, our athlete
only got 8 and 6 reps on the two sets. You have two choices. First, you should consider dropping back
down next week to 60 pounds or second, try again next week.
GRADUATION
Graduation is based on performance, not age. Some people mature faster than others and some learn
technique faster. Graduation means the athlete is to begin the Advanced BFS Program. Don't rush it, the
Readiness Program will allow everyone to reach their potential soon enough.
Graduation requirements are based on three lifts: the Parallel Squat, Bench and Power Clean. The athlete
must pass all three lifts to graduate. The Box Squat, Towel Bench and Hex Bar Deadlift are not tested for
graduation.
EVENT
16
MALE
FEMALE
SQUAT
2 sets of 1 0 reps
145 Pounds
105 Founds
KNCfl
2 sets of 1 0 reps
105 Founds or
90% of body weiaht
75 Founds or
902 of body weiaht
CLEAN
2 sets of 5 reps
1 05 Founds or
90% of body weight
75 Foimds or
902 of bodv weight
Readiness Lnubai
AGILITY GOALS
The BFS Dot Drill is an ideal agility drill because it is easy to do, easy to measure, fun to do and produces results. Each athlete should set two goals. The first is to do the Dot Drill six times per week. The
second is a goal on how fast to do it in. The BFS National Dot Drill Standards are listed below. Where do
you rank? Use the goal chart on page 24 to help you with your goals.
MEN'S DOT DRILL STANDARDS
GRADE
7-9
11
10
OB
Beginning
74 / 79 seconds
71 / 76 seconds
68 / 73 seconds
65 / 70 seconds
Good
69 / 74 seconds
66/71 seconds
63 / 68 seconds
60 / 65 seconds
Great
64 / 69 seconds
61 / 66 seconds
58 / 63 seconds
55 / 60 seconds
All-State
59 / 64 seconds
56 / 61 seconds
53 / 58 seconds
50 / 55 seconds
All-American
49 / 54 seconds
46 / 51 seconds
43 / 48 seconds
40 / 45 seconds
Note: The faster time is for athletes with regular or smaller body builds. The slower time is for athletes with heavy
builds like shot putters, linemen, basketball centers, baseball catchers, etc.
WOMEN'S DOT DRILL STANDARDS
GRADE
10
7-9
11
12
Beginning
86/91 seconds
84 / 89 seconds
82 / 87 seconds
80 / 85 seconds
Good
76/81 seconds
74 / 79 seconds
72 / 77 seconds
70 / 75 seconds
Great
66 / 71 seconds
64 / 69 seconds
62 / 67 seconds
60 / 65 seconds
All-State
56 / 61 seconds
54 / 59 seconds
52 / 57 seconds
50 / 55 seconds
All-American
51/56 seconds
49 / 54 seconds
47 / 52 seconds
45 / 50 seconds
Note: The faster time is for athletes with regular or smaller body builds. The slower time is foi
builds like shot putters, basketball centers, softball catchers, etc.
Bigger Fester Stronger
Readiness Logbook
17
SPEED GOALS
Improved running speed can only be achieved by combining your weight training with a sound running program.
Concentrate on proper running form on every sprint and be as dedicated to your running program as you are to your
weight training. The BFS National 20-Yard Dash and 40-Yard Dash Standards are listed below. Where do you rank?
Use the goal chart on page 24 to help you with setting your speed goals.
MEN'S 20-YARD DASH STANDARDS
Good
Great
All-State
Ail-American
3.25/3.5 seconds
2.95/3.2 seconds
2.75 / 3.05 seconds
2.65/2.95 seconds
GRADE
10
7-9
11
12
Beginning
4.8/5.0 seconds
Good
4.0/4.2 seconds
3.95/4. 15 seconds
3.9/4.1 seconds
Great
3.7/3. 9 seconds
3. 65/3.85 seconds
3. 6/3.8 seconds
3.55/3.75 seconds
All-State
3.3/3. 5 seconds
3.25/3.45 seconds
3.2/3.4 seconds
3.15/3.35 seconds
All-American
3.05/3.25 seconds
3.0/3.2 seconds
2.9/3.1 seconds
^
EH
5.4 / 5.6 seconds
Good
5.0/5.2 seconds
Great
4.95/5.2 seconds
All-State
All-American
2.65/2.95 seconds
GRADE
Beginning
7-9
10
11
Beginning
6.25/6.45 seconds
6.2/6.4 seconds
6.15/6.3 seconds
Good
5.9/6.1 seconds
5.85/6.05 seconds
Great
5.55/5.75 seconds
5.45/5.65 seconds
All-State
5.3/5.5 seconds
5.25/5.45 seconds
All-American
3.05/3.25 seconds
2.9/3.1seconds
Note: The faster time is for athletes with regular or smaller body builds. The slower time is for athletes with
heavy builds like shot putters, linemen, basketball centers, baseball and Softball catchers, etc.
IB
Readiness Logboi
NUTRITION GOALS
1.Sodas
2. French fries
3. Potato chips, Dorritos or
foods like them
4. Pastries, donuts, cookies or
foods like them
5. Candies
Goals...
There's no telling what you can do when you get inspired by them.
There's no telling what you can do when you believe in them.
And there's no telling what will happen when you act upon them.
-Jim Rohn
Readiness Logbook
19