Instruction for weightlifting can begin with PVC pipes so that athletes can learn how to perform lifts properly. Bigger Faster Stronger is a complete program for breaking through plateaus and developing peak strength, power, flexibility, speed, and agility. Bigger Faster Stronger (BFS) has been the preeminent training and certification program for high school coaches for more than four decades. This new third edition of Bigger Faster Stronger, written by BFS founder Greg Shepard, features content updated to align with the most recent research and BFS training guidelines. At its core are the four foundational lifts—bench press, squat, clean, and deadlift—along with sport-specific auxiliary lifts. Each lift is examined for proper technique, with modifications made for athletes’ age, gender, and physical maturation to ensure athlete safety and proper long-term development. This third edition includes the latest research; training protocols for strength, speed, power, flexibility, balance, and agility; and new content on balance, safety, and plyometrics. Example content Six Absolutes of Perfect Technique (adapted from page 39) 1. Eyes on target 2. Use an athletic or jump stance 3. Be tall 4. Spread the chest (lock in the lower back) 5. Align the toes 6. Align the knees (knees over toes) Who should use the BFS Readiness Program? (adapted from page 23) The Bigger Faster Stronger Readiness Program is designed for those who are not yet ready to engage in weight training programs performed by more physically mature athletes. After athletes go through the BFS Readiness Program, they will graduate to the BFS Set–Rep System. The BFS Readiness Program is designed for beginners with an emphasis on teaching optimal technique first over lifting heavy weights. Middle School Male and Female Athletes Most athletes or physical education students in the seventh grade should begin with the BFS Readiness Program. Some orthopedic doctors believe that adolescents of this age are too young to start any kind of weight training, but the research proves otherwise, and we believe that the benefits outweigh the potential risks. Research shows that young athletes who compete in weightlifting have higher bone densities than children who do not use weights. Five-Phase Plyometric Program (adapted from page 137–143) Plyometrics is a key component of the BFS program because it is one of the best ways to improve speed and power, especially for elite athletes. In the United States, the term plyometrics describes any activity that involves the rapid stretching of a muscle (eccentric phase) immediately followed by the rapid shortening of that muscle (concentric phase). Thus, a standing broad jump is plyometric because it involves rapid stretching and shortening of the quadriceps muscles. 1. Vertical Jumps 2. Standing Long Jumps 3. Plyometric Box Jumps 4. Cross-Jumps 5. Bounding Drills
✔ Author(s): Greg Shepard,Kim Goss
✔ Title: Bigger Faster Stronger
✔ Rating : 4.6 out of 5 base on (64 reviews)
✔ ISBN-10: 1492545813
✔ Language: English
✔ Format ebook: PDF, EPUB, Kindle, Audio, HTML and MOBI
✔ Device compatibles: Android, iOS, PC and Amazon Kindle
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