BFS Workout???

jbutler
Senior Member

Posts: 234

BFS Workout??? Mar 9, 2005 5:47:24 GMT

Quote

Post by jbutler on Mar 9, 2005 5:47:24 GMT

To those of you who are using the BFS Program, in the off-season do you use the long workouts for the 2nd & 3rd weeks (5x5 & 5-4-3-2-1)? I'm thinking of switching back to 5x3 & 5-3-1 because our weight room is go crowded. For the 2-day schedule, it is taking them a long time to finish as they have 75 reps for the 3 core lifts per workout, plus a couple of auxiliary lifts & plyometrics. Comments please. Thanks!

sparkey

groundchuck Senior Member Posts: 472	BFS Workout??? Mar 9, 2005 6:15:22 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by groundchuck on Mar 9, 2005 6:15:22 GMT I agree. Our in-season kids just do 3 BIG sets on those longer days. Then in-season you want to really limit the aux. lifts. For example we only do 2 mandatory aux. lifts in season (Glute Ham and SLDL). We do each one once a week. Hope this helps.
	Wise men talk because they have something to say. Fools talk because they have to say something.---Plato

groundchuck Senior Member Posts: 472	BFS Workout??? Mar 9, 2005 6:15:27 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by groundchuck on Mar 9, 2005 6:15:27 GMT I agree. Our in-season kids just do 3 BIG sets on those longer days. Then in-season you want to really limit the aux. lifts. For example we only do 2 mandatory aux. lifts in season (Glute Ham and SLDL). We do each one once a week. Hope this helps.
	Wise men talk because they have something to say. Fools talk because they have to say something.---Plato

groundchuck Senior Member Posts: 472	BFS Workout??? Mar 9, 2005 6:15:33 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by groundchuck on Mar 9, 2005 6:15:33 GMT I agree. Our in-season kids just do 3 BIG sets on those longer days. Then in-season you want to really limit the aux. lifts. For example we only do 2 mandatory aux. lifts in season (Glute Ham and SLDL). We do each one once a week. Hope this helps.
	Wise men talk because they have something to say. Fools talk because they have to say something.---Plato

govertical Senior Member Posts: 581	BFS Workout??? Mar 9, 2005 6:20:13 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by govertical on Mar 9, 2005 6:20:13 GMT The 5x5 and 5-4-3-2-1 week for BFS is brutal...When we were doing BFS, we limited those to 5-3-1 and 3x5 for in-season workouts. Offseason, we did 5x5 and 5-4-3-2-1, mainly because we had more time and the weightroom wasn't anywhere near as crowded.

CoachBets Member Posts: 189	BFS Workout??? Mar 16, 2005 10:41:10 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by CoachBets on Mar 16, 2005 10:41:10 GMT What, if any, part of the BFS do you find that could use modification? Besides the in/off-season work-outs. And since you guys cut down the in-season work outs, do you find any loss of strength? Thaks. CoachBets

CoachBets Member Posts: 189	BFS Workout??? Mar 16, 2005 10:41:21 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by CoachBets on Mar 16, 2005 10:41:21 GMT What, if any, part of the BFS do you find that could use modification? Besides the in/off-season work-outs. And since you guys cut down the in-season work outs, do you find any loss of strength? Thaks. CoachBets

CoachBets Member Posts: 189	BFS Workout??? Mar 16, 2005 10:42:08 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by CoachBets on Mar 16, 2005 10:42:08 GMT What, if any, part of the BFS do you find that could use modification? Besides the in/off-season work-outs. And since you guys cut down the in-season work outs, do you find any loss of strength? Thaks. CoachBets

CoachBets Member Posts: 189	BFS Workout??? Mar 16, 2005 10:44:11 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by CoachBets on Mar 16, 2005 10:44:11 GMT wow, sorry guys. After I posted, it said error, so I tried to post again and it did it twice. CoachBets

govertical
Senior Member

Posts: 581

BFS Workout??? Mar 16, 2005 16:09:49 GMT

Quote

Post by govertical on Mar 16, 2005 16:09:49 GMT

Quote
Originally posted by: CoachBets
What, if any, part of the BFS do you find that could use modification? Besides the in/off-season work-outs. And since you guys cut down the in-season work outs, do you find any loss of strength? Thaks.

CoachBets

We did BFS for a while and got decent results. However, I became more and more disenchanted with the overemphasis on the powerclean. I have never been good at Olympic lifts and only a few of my kids really knew how to move the weight correctly. Furthermore, I have a very weak (athletically and strength-wise) crop of kids in the sophomore and freshmen classes coming up. IMO, those kids just need to get bigger and stronger and powercleans will not accomplish that goal. I also came to realize that BFS can get pretty monotonous. You are doing the same lifts every week.

I also didn't like the BFS in-season program. Just doing the six core lifts with no accessory work did not make much sense to me. Here's the modified BFS in-season program we used:

Day 1
Bench Press
Squat
SLDL/GM (alternate every week)
1 Leg Squat/Lunges (alternate every week)
GHR
4-Way Neck

Day 2
Hang Clean
Trap Bar Dead Lift
Shoulder Press/Shrugs (alternate every week)
Incline Press/Decline Press (alternate every week)
Lat pulldowns/bent over rows
4-way neck

This seemed to work pretty good for us.

I think that there is a lot to offer from BFS. I have a bunch of BFS training videos and books. I think that the Six Absolutes of Perfect Technique is a wonderful teaching tool. I also think that the BFS Safety Program is a good idea. We make every kid watch the BFS Safety Video and get a BFS permission sheet signed by their parents before they can begin weight training.

BFS is one of the best programs out there. I just feel that WS4SB is much better, mainly because it doesn't utilize Olympic-style movements, offers kids a lot of variety, and allows kids to work with maximum weights every week.

Coachjd
Senior Member

Posts: 582

BFS Workout??? Mar 17, 2005 4:22:33 GMT

Quote

Post by Coachjd on Mar 17, 2005 4:22:33 GMT

govertical,

do you have any info from the WS4SB that you could share or trade with me? We have been using a hybred of the USAW and huskerpower for 4 years now and have seen great success. With our weightroom being used more and more by our kids (good problem) I cannot physically teach ALL our kids (boys and girls) how to perform all the olympic movements. (small weight room and NO Weightlifting classes in school). Somehow I would really like to make it easier for the teaching progressions.

you can email me at jetsweep78@hotmail.com

Thanks!!

JD

"Your work ethic determines your future" Boyd Eply

jbutler
Senior Member

Posts: 234

BFS Workout??? Mar 17, 2005 5:27:15 GMT

Quote

Post by jbutler on Mar 17, 2005 5:27:15 GMT

Quote
Originally posted by: govertical
Quote
Originally posted by: CoachBets
What, if any, part of the BFS do you find that could use modification? Besides the in/off-season work-outs. And since you guys cut down the in-season work outs, do you find any loss of strength? Thaks.

CoachBets

We did BFS for a while and got decent results. However, I became more and more disenchanted with the overemphasis on the powerclean. I have never been good at Olympic lifts and only a few of my kids really knew how to move the weight correctly. Furthermore, I have a very weak (athletically and strength-wise) crop of kids in the sophomore and freshmen classes coming up. IMO, those kids just need to get bigger and stronger and powercleans will not accomplish that goal. I also came to realize that BFS can get pretty monotonous. You are doing the same lifts every week.

I also didn't like the BFS in-season program. Just doing the six core lifts with no accessory work did not make much sense to me. Here's the modified BFS in-season program we used:

Day 1
Bench Press
Squat
SLDL/GM (alternate every week)
1 Leg Squat/Lunges (alternate every week)
GHR
4-Way Neck

Day 2
Hang Clean
Trap Bar Dead Lift
Shoulder Press/Shrugs (alternate every week)
Incline Press/Decline Press (alternate every week)
Lat pulldowns/bent over rows
4-way neck

This seemed to work pretty good for us.

I think that there is a lot to offer from BFS. I have a bunch of BFS training videos and books. I think that the Six Absolutes of Perfect Technique is a wonderful teaching tool. I also think that the BFS Safety Program is a good idea. We make every kid watch the BFS Safety Video and get a BFS permission sheet signed by their parents before they can begin weight training.

BFS is one of the best programs out there. I just feel that WS4SB is much better, mainly because it doesn't utilize Olympic-style movements, offers kids a lot of variety, and allows kids to work with maximum weights every week.

I've never heard of WS4SB! Please explain this program to me! We use BFS and like it very much! Most things do get boring; e.g.: running the short trap over & over & over. Repetition is the mother of all learning.

sparkey

Jimbo Hale Senior Member Posts: 302	BFS Workout??? Mar 17, 2005 6:18:19 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by Jimbo Hale on Mar 17, 2005 6:18:19 GMT Coachjd, The program is given at defrancostraining.com. It is a modified version of a Westside Barbell template. Basically, instead of using dynamic or power work, repetition work is substituted. Jimbo
	G.A.T.A

Jimbo Hale Senior Member Posts: 302	BFS Workout??? Mar 17, 2005 6:18:30 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by Jimbo Hale on Mar 17, 2005 6:18:30 GMT dbl post
	G.A.T.A

govertical
Senior Member

Posts: 581

BFS Workout??? Mar 17, 2005 6:27:05 GMT

Quote

Post by govertical on Mar 17, 2005 6:27:05 GMT

Quote
Originally posted by: jbutler
I've never heard of WS4SB! Please explain this program to me! We use BFS and like it very much! Most things do get boring; e.g.: running the short trap over & over & over. Repetition is the mother of all learning.

True, but even with rotating sets and repetitions every week like the BFS program does, the lack of variety will eventually result in a plateau. It is inevitable.

I have never found running the short trap to be boring, BTW!

Jimbo Hale
Senior Member

Posts: 302

BFS Workout??? Mar 17, 2005 6:27:47 GMT

Quote

Post by Jimbo Hale on Mar 17, 2005 6:27:47 GMT

Quote
Originally posted by: jbutler
I've never heard of WS4SB! Please explain this program to me! We use BFS and like it very much! Most things do get boring; e.g.: running the short trap over & over & over. Repetition is the mother of all learning.

Coach,

Not many coaches have heard of it. That's because it uses Conjugate Periodization, which is not very popular here in the U.S....yet. But it works...very well.

Jimbo

G.A.T.A

govertical
Senior Member

Posts: 581

BFS Workout??? Mar 17, 2005 6:40:08 GMT

Quote

Post by govertical on Mar 17, 2005 6:40:08 GMT

Quote
Originally posted by: Coachjd
govertical,

do you have any info from the WS4SB that you could share or trade with me? We have been using a hybred of the USAW and huskerpower for 4 years now and have seen great success. With our weightroom being used more and more by our kids (good problem) I cannot physically teach ALL our kids (boys and girls) how to perform all the olympic movements. (small weight room and NO Weightlifting classes in school). Somehow I would really like to make it easier for the teaching progressions.

you can email me at jetsweep78@hotmail.com

Thanks!!

JD

JD -

check your email.

jbutler
Senior Member

Posts: 234

BFS Workout??? Mar 18, 2005 5:45:20 GMT

Quote

Post by jbutler on Mar 18, 2005 5:45:20 GMT

Quote
Originally posted by: govertical
Quote
Originally posted by: jbutler
I've never heard of WS4SB! Please explain this program to me! We use BFS and like it very much! Most things do get boring; e.g.: running the short trap over & over & over. Repetition is the mother of all learning.

True, but even with rotating sets and repetitions every week like the BFS program does, the lack of variety will eventually result in a plateau. It is inevitable.

I have never found running the short trap to be boring, BTW!

I don't find practicing the short trap boring either!! But, ask the players after running it a 1000 times before the first game!!:-)

sparkey

TITANSTRENGTH
Member

Posts: 26

BFS Workout??? Mar 18, 2005 7:58:26 GMT

Quote

Post by TITANSTRENGTH on Mar 18, 2005 7:58:26 GMT

My guys have been using WSB and it has made a tremendous difference... this is an article explaing a modified WSB routine for those who are interested...I believe Jimbo made reference to this link before...

www.defrancostraining.com/articles/archive/articles_westside.htm

B.J. Ketchem
Strength & Conditioning Coach
T.C. Williams High School
Capital Jiu-Jitsu Team
www.GracieVA.com

MaxPreps

Concordia University Irvine

Texas HS Football

JCFB eBook

Follow Us On:

Post by jbutler on Mar 9, 2005 5:47:24 GMT

Post by groundchuck on Mar 9, 2005 6:15:22 GMT

Post by groundchuck on Mar 9, 2005 6:15:27 GMT

Post by groundchuck on Mar 9, 2005 6:15:33 GMT

Post by govertical on Mar 9, 2005 6:20:13 GMT

Post by CoachBets on Mar 16, 2005 10:41:10 GMT

Post by CoachBets on Mar 16, 2005 10:41:21 GMT

Post by CoachBets on Mar 16, 2005 10:42:08 GMT

Post by CoachBets on Mar 16, 2005 10:44:11 GMT

Post by govertical on Mar 16, 2005 16:09:49 GMT

Post by Coachjd on Mar 17, 2005 4:22:33 GMT

Post by jbutler on Mar 17, 2005 5:27:15 GMT

Post by Jimbo Hale on Mar 17, 2005 6:18:19 GMT

Post by Jimbo Hale on Mar 17, 2005 6:18:30 GMT

Post by govertical on Mar 17, 2005 6:27:05 GMT

Post by Jimbo Hale on Mar 17, 2005 6:27:47 GMT

Post by govertical on Mar 17, 2005 6:40:08 GMT

Post by jbutler on Mar 18, 2005 5:45:20 GMT

Post by TITANSTRENGTH on Mar 18, 2005 7:58:26 GMT

Quick Reply