BFS vs Westside

Coach -

As a longtime BFS advocate who has been using Joe DeFranco's WS4SB program, I have some opinions on this topic.

First off, I think that BFS is a great program. It focuses on compound lifts and follows a properly designed periodization plan. BFS also does target the posterior chain with lifts like SLDL, hex bar dead lift, and GHR. Those are the positive aspects of BFS.

As far as negative aspects, I think that BFS places way too much emphasis on the power clean. I really believe that the power clean and other Olympic-style lifts are vastly overrated for high school athletes. Most kids simply need to get stronger and leaner. Power cleans really do not fulfill that goal. Also, I have seen few kids be able to properly execute a power clean. For most kids, power cleans end up being a half-assed dead lift with a reverse curl thrown in. I think that it is a movement that is very difficult to teach and to learn to do correctly. Furthermore, most kids simply do not have the solid foundation of strength necessary to see benefits from Olympic style lifts.

Secondly, I believe that the BFS set/rep system has shortcomings. Because you do the same lifts every week on the BFS program, you are forced to change up your set/rep scheme. This means that you can't train heavy all of the time.

I have become an advocate of conjugated programs like WS4SB because of two main reasons:

1. No Olympic-style lifting is involved. This program is built around proven muscle-building exercises and also relies heavily on bodyweight exercise.

2. Because you change the lift you are doing every few weks, you can train heavy weights year-round. IMO, the periodization plan is far superior to BFS.


As far as increasing speed, power, VJ ability - that is largely a function of maintaining a high strength-to-weight ratio. Kids who are lean but very strong in the lower body will be very fast and will be able to jump high.

Was there issues with WS they didn't like, or was the personal records with BFS the only factor in them wanting to switch back?

i agree with groundchuck,
incorporate what works for your situation, but include core exercises, body weight exercises, ground based lifts, upper body lifts, some type of olympic lifts, and some machines for a few auxillary lifts. change the sets, reps, and weight periodically to keep from leveling off and fit a workout schedule to your schools calendar, facilities, and class time frame. they don't make a cookie cutter program to fit everyone. don't be a "kool aid" drinker about certain programs, there is something in each that you can incorporate into your workouts.
what i did was set up an appointment with a college s&c coach that i respected and asked him about what needed to be done for our situation. i took his advice and started revamping what we did. the results we get, i can't complain about.