BFS PROGRAM
How to Organize Plyometrics and Speed Workouts Fine-tuning the Tuesday and Th ursday off -season BFS workouts
t’s been said that “All things being equal, the strongest athlete will always win.” True, and that’s why coaches Iplace so much emphasis on the BFS Set-Rep weight train- ing program, not just in the off-season but in season as well. But just focusing on the weights, such as powerlifters and bodybuilders often do, is not enough. BFS is called the “Total Program” because it has bal- ance. Although a 400-pound bench press is impressive, the time it would take an athlete to develop the strength for such an accomplishment would take away from developing other athletic qualities – qualities such as speed, agility, flexibility, jumping ability and muscular endurance. Let’s look at what the research says, for example, about jumping ability. Many studies have been done that show that plyo- metrics combined with weight training produces superior Asa Adkins of Berrien High School shows the results of results than weight training alone can produce. In a paper a total workout program as he easily jumps over a plyo published in the Journal of Applied Sports Science Research in box that is 48 inches tall! 1992, researchers conducted a six-week study on the effects of squatting and plyometrics on the vertical jump. The group devoted to weight training, and it’s usually best to have one that performed just the squat increased their vertical jump day of rest between workouts. by an average of 1.3 inches – pretty good. When plyomet- The following are the major types of activities that rics was combined with squatting, however, the increase was should be performed on Tuesday and Thursday. [Since this 4.2 inches! With such results, it’s obvious that box jumping is a complex subject beyond the scope of this article, refer to should be a part of every athlete’s workout. our books and online learning resources at biggerfasterstronger. But just as important as training to develop all these com for details on how to perform each of these activities.] qualities with specific training methods such as box jumps is Dot Drill. Always begin with the BFS Dot Drill. In knowing how to organize them in a workout. addition to increasing body temperature and respiration, it Ideally, year-round, athletes should devote two full days stimulates the nervous system to react quickly – much more every week to activities that will help them run faster and so than a simple jog will accomplish. Jumping rope can jump higher. Usually Tuesday and Thursday are the best be used as a substitute for the dot drill, but the dot drill is days, as during the off-season three days a week should be superior, as it works the ankles dynamically and through a
28 | BIGGER FASTER STRONGER JANUARY/FEBRUARY 2010 fibers that are trained with this type of Tuesday: activity. Dot Drill Plyo Ramp. The plyo ramp works BFS 8-Point Sprint System the same athletic qualities as the dot Bounding drill, but it takes the dot drill a step fur- Box Jumps ther as it works the ankles throughout Medicine Ball Training a greater range of motion. It’s the ulti- Stretching mate tool for developing “quick feet.” Thursday: Sled Work. We recommend two Dot Drill types of sleds: those that you push and BFS 8-Point Sprint System The BFS Plyo Ramp is a great exercise which therefore emphasize the start Box Jumps to develop quick feet. by focusing on hip and leg extension; Sled Drill greater range of motion. and those that you pull. Because these Plyo Ramp Sprint Technique. At BFS, we are extremely fatiguing, they should be Stretching always emphasize perfect form to maxi- performed at the end of a workout. Obviously, there are many ways to mize athletic performance and also to Medicine Ball Training. Medicine make these workouts more specific to avoid injury. Muscles are often pulled balls are versatile training tools that a sport. For example, a football line- not simply because of lack of flexibil- develop many athletic qualities. For man or fullback may want to perform ity but due to a lack of coordination example, medicine ball throws can sled pulling twice a week, and a discus between the hamstrings and quadriceps. develop the abdominal muscles and thrower would benefit from more medi- Also, there are many technique issues upper body power. cine ball work. Also, due to limitations to consider, such the 8-point tech- Stretching. Stretching should be in space or equipment, often every nique system. Because running is such performed every day, and it’s best to athlete will not be able to perform these a complex activity, it should always be stretch at the end of training sessions to workouts exactly as prescribed. A coach performed early in a workout. keep the muscles loose. Also, because so may have to have one group of athletes Bounding. Bounding is a set of many young athletes have issues with perform box jumping while the other specific running drills that emphasize flexibility, some coaches like to have performs bounding exercises, after specific aspects of running, such as leg their athletes perform stretching imme- which they will switch. extensions or knee lifts. From a practi- diately after the dot drill. As always, your best resource is cal perspective, usually these drills are Now let’s put these all together. BFS. Consider attending one of our performed immediately after sprint Here are two sample workouts that, clinics or certifications. Our clinicians training. ideally, could be performed on Tuesday are available to help you design a pro- Box Jumps. Box jumping is a and Thursday: gram that is best for you! key to developing jumping ability and explosiveness for what coaches often refer to as “first-step quickness.” A plyometric box jumping program progresses from easy to more difficult drills, and a range of box sizes should be available to handle a variety of athletes. For example, young athletes and middle school athletes should start with the BFS readiness boxes, which are not as tall as the standard boxes. Also, you must perform box jumps early in a workout because if your legs are fatigued, you will not be Medicine ball exercises develop many important athletic qualities and are easily able to recruit the fast-twitch muscle performed in a large group setting. www.biggerfasterstronger.com 1-800-628-9737 | 29 Set includes three 20” boxes, one 32” box with booster and a plyometric box jumping video. $599 Stock (Black Paint) #320256 Call for custom pricing
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