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BFS SET-REP LOG BOOK

Tuesday, March 19, 2019


Complete Instructions and 24 Full Pages to Record: Sets and Reps Personal Records Times and Much More Designed to Last One Year BFS Log Book Quantity. Now you can get BFS's famous Set-Rep Log system for your computer, tablet, and phone. You can keep the simplicity of our Set-Rep Log books, but get the management functions and portability of a phone app. Just like our Set-Rep Log books, the program (overseen by the coaches) guides. Bigger Faster Stranger • Set-Rep Logbook . You wVl notice the rep records go to only 5 reps on the Power Clean and the Deadlift. Doing extra reps on these . BFS. 20 Yard I 40 Yard. Jump. 1 Long Jump. Reach. Dot Drill i. Speed. 1. Speed.


Bfs Set-rep Log Book

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THE BFS TOTAL IN-SEASON WORKOUT Set-Rep Logbook BEGINNING NOTE: The BFS Set-Rep System is designed for athletes who have met all of the . The BFS Set/Rep Logbook Goes High Tech. Technology has become an integral part of the high school educational system, such that many classes don't have. (for complete information{books, video, log books, equipment, etc.}: Call BFS @ 1 ). I. Overcoming Plateaus. The BFS Super Set-Rep Program.

Begin the 5th week by again doing the 3 x 3 workout. Now keep rotating your workouts in this 4-week cycle.

You can expect to break 8 or more records per week, records per year.

Remember we are not concerned with only breaking a 1 rep max, but all kinds of set-rep records. For example, if we break a 3-set or 5-set record our one-rep max will have to go up!

THE BFS SET-REP SYSTEM

What would happen if you broke 8 personal records per week for one year? It kind of boggles the min Usually these sets can be done with 5 reps. Use the following as a guideline to warm-ups.

The total amount of weight lifted is the Set Record. Each time you do a routine, set a new Set Record!! Do the 3 x 3 workout. Use the same procedure for the 2nd and 3rd set as on Monday's work-out and record your efforts as outlined above.

Start with pounds or your body weight, whichever is the least. Follow the same procedure and again, record your efforts.

Use the same poundage's and procedures as in Monday's Towel Bench work-out. Do the 3 x 3 workout and use the same weights and procedures as in Monday's Box Squat work-out. This is a brutal and long workout.

You may wish to cut down to 3 sets of 5 because of time or energy especially on the Dead Lift and Clean Day. Select your poundage's as in the first week. Record your efforts. Do 5 or more reps on the last set up to 10 except Clean and Dead Lift, which should be no more than 5 reps.

Push your self to the point of failure on that last set!!

Hm Are You a Human?

You will notice that you go no more than 5 reps on cleans and dead lift. Doing extra reps on these two lifts could cause an injury, especially to the lower back. As fatigue sets in, chance for muscle spasms and incorrect lifting techniques increase. This is not quite as hard as 5 x 5, but you still may need to cut this down to because of time or energy. Do one or more reps on the last set.

BFS Set-Rep Log Book

The third week is a perfect time to max out on a one-rep max, just by following the regular routine and using the earlier sets as a warm-up. Now the fun of the BFS system kicks into gear. From now on every time you come into the weight room, you've got a challenge and an objective.

You should try to break as many Set-Rep records as possible. Begin the 5th week by again doing the 3 x 3 workout. Break your 5 x 5 records!

Break your records! Break your or records! Now keep rotating your workouts in this 4-week cycle. You can expect to break 8 or more records per week, records per year. Remember we are not concerned with only breaking a 1 rep max, but all kinds of set-rep records.

For example, if we break a 3-set or 5-set record our one-rep max will have to go up! What would happen if you broke 8 personal records per week for one year?

It kind of boggles the min If you lift over pounds, you will most definitely need warm-up sets. Usually these sets can be done with 5 reps.

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Use the following as a guideline to warm-ups. Missing a Rep: Sometimes you may miss a rep. The BFS Set - Rep Logbook is a great workout tool that enables athletes to measure their progress accurately so they can set specific goals for their next workout. When used properly, the system is a perfect way to produce highly motivated athletes who strive for personal bests every training session.

However, a manual system is time consuming, especially if a coach wants to closely monitor all his or her athletes' progress - or, for that matter, the overall progress of a team. For these reasons, coaches should consider using a computer program to make their program more efficient. Using a program such as Excel, it's certainly possible for a coach to develop a record-keeping system for athletes.

BFS took this a step further by developing a computer-aided system that not only records workouts, but automatically prescribes future workouts.

The innovative software brought an additional and unexpected benefit by motivating athletes to exceedthe computer's expectations. The Beat the Computer program was a hit, freeing coaches from painstaking administrative work. Then BFS decided to take the program to the next level with individual and team reports, so that coaches and athletes could compare an athlete not only to current team members but also to the all-time leaders on the team and to BFS national standards.

The first goal of this latest software was to produce individual progress reports on all the major exercises and field tests in the BFS program.

The Ironman data shows the athlete's performance in the core lifts, while the Power Ranking compares the field tests.Core lifts are those exercises which are deemed to be the most important for developing athletic potential.

A must for Hamstring development, leg strength balance, and speed. Doing extra reps on these two lifts could cause an injury, especially to the lower back.

If you are working with pro-athletes, our BFS System should not be used unless you have some athletes who still need physical development.

The program requires a connection to the Internet and an e-mail address for each administrator, coach, and athlete e-mail addresses can be any valid e-mail address from your school, Gmail, Yahoo, your Internet provider, etc.