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Excerpts
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Overcome plateaus with Bigger Faster Stronger system
With any form of strength and conditioning, athletes experience plateaus, or a leveling off or even a dropping off in performance.
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Benefits of BFS system at the elementary school level
Learn about the positive effects the BFS program has on young children.
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Master the elements that make a rewarding in-season program
If a team is used to training in the off-season and doesn’t train during the in-season, the players will be mentally down at play-off time.
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Learn the advantages of the BFS system over the periodization system
For high school athletes, especially those who play more than one sport, the BFS rotational set–rep system is superior to the most sophisticated periodization systems.
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Ten tips to help improve your speed
During the off-season, athletes should perform speed training on Tuesdays and Thursdays and lift on Mondays, Wednesdays, and Fridays.
Read More >
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©2013
Bigger Faster Stronger-2nd Edition
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Short Description
Bigger Faster Stronger accommodates the strength and speed needs of athletes by providing them with a complete conditioning system. This new edition builds on the success of the first with updates on the most current strength training techniques and exercise variations. This guide provides the information you need to outperform the competition.
© 2009
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Paper
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Book 240 pages
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ISBN-13: 9780736079631
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Bigger Faster Stronger is now bigger and better than ever! This second edition presents the most popular strength training system for today’s high school and college athletes. Establish the solid foundation you need to compete successfully and advance your athletic career.
With the second edition of Bigger Faster Stronger, a program that has led teams to over 320 high school state championships, you will
- learn the fundamental exercise techniques and drills necessary for developing strength, power, agility, and speed for any sport;
- implement a training program that will meet your sport performance needs and modify it to fit your personal goals;
- perform, spot, and coach complex performance-optimizing lifts, including the squat, deadlift, power clean, and bench press;
- improve speed, agility, and flexibility to complement your power; and
- optimize your performance, in the gym or on the field, with nutrition and meal plans for your body’s needs.
During the in-season or off-season, the customizable programs can accommodate any sport, and every level of competition. Based on the latest research, and followed by tens of thousands of the nation’s top athletes, Bigger Faster Stronger can elevate your play so you can beat the competition!
Part I: The Total Program
1. A Unified Approach to Training
2. BFS Rotational Set-Rep Program
3. BFS In-Season Program
4. BFS Readiness Program
Part II: Strength Exercises
5. Six Absolutes of Perfect Technique
6. Squat and Squat Variations
7. Power Clean and Quick Lifts
8. Hex Bar Deadlift and Deadlift Variations
9. Bench Press and Bench Press Variations
10. Sport-Specific Auxiliary Lifts
Part III: Speed, Agility, and Flexibility
11. Agility and the BFS Dot Drill
12. Five-Phase Plyometric Program
13. Speed Training
14. BFS 1-2-3-4 Flexibility Program
Part IV: Program Administration
15. Organization and Weight Room Design
16. Weight Training Safety
17. Nutrition
18. Be an Eleven
19. Why Steroids Don’t Work
Greg Shepard is the owner and founder of Bigger Faster Stronger (BFS), which has been providing strength training programs to high schools and colleges for over 30 years. He has coached football at three Division I schools and was a strength and conditioning consultant for the Utah Jazz. He has given more than 500 seminars to coaches and athletes in all 50 states, and more than 9,000 high schools have implemented his BFS program. Shepard is the author of numerous publications, including the BFS print magazine, which has a circulation of over 500,000 and is distributed to every high school, college, and professional team in the country. Shepard earned his doctorate in physical education from Brigham Young University. He is the author of four books and 23 videos on sport conditioning. Shepard is married with four children and lives in Provo, Utah.
“We have seen tremendous gains in strength and speed ever since we started using the systems in Bigger Faster Stronger." Josh Floyd
Athletic Director and Head Football Coach
Shiloh Christian High School, 2006 State Champions Springdale, Arkansas “Our team is able to play full-court run-and-jump pressure defense, as well as several other full-court attacks, thanks to the conditioning developed from applying the concepts in Bigger Faster Stronger.” Chad Clutter
Head Girls' Basketball Coach, Cameron High School
Cameron, West Virginia
“Bigger Faster Stronger will make you run faster, throw farther, hit harder, and become more explosive. You will win!” Robin Jennings
Former MLB Player
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