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BFS Readiness Manual
BFS Readiness Manual
BFS Readiness Manual
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 exer-
cises, 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, ortho-
pedic specialists and many professional organizations.
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 posi-
tion 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.
Be tall
HOW TO PROGRESS
Two things must happen to prog-
ress. You must be able to com- Powel Bench Power Clean
plete two sets of ten repetitions
(or five reps with the Power
Clean) and be able to do each rep 10-2002 2-10-2002 2-12-2002
with PERFECT TECHNIQUE.
When these two things happen,
you may go up 5 pounds the next 17-2002 2-17-2002
week. Record the date you suc-
cessfully 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 satis-
faction 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.
AGILITY GOALS
The BFS Dot Drill is an ideal agility drill because it is easy to do, easy to measure, fun to do and pro-
duces 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.
Beginning 6.3V 6.5 seconds 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 5.8 / 6.0 seconds 5.75 / 5.9 seconds
Great 5.6 / 5.8 seconds 5.55/5.75 seconds 5.5 / 5.7 seconds 5.45/5.65 seconds
All-State 5.3/5.5 seconds 5.25/5.45 seconds 5.2 / 5.4 seconds 5.1 / 5.3 seconds
All-American 3.1 / 3.3 seconds 3.05/3.25 seconds 3.0 / 3.2 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.
Goals...
There's no telling what you can do when you get inspired by them.
-Jim Rohn