Bigger Faster Stronger THIRD EDITION Greg Shepard, EdD Kim Goss Library of Congress Cataloging-in-Publication Data Names: Shepard, Greg, 1942- author | Goss, Kim, 1956- author Title: Bigger, faster, stronger / Greg Shepard, EdD, Kim Goss Description: Third Edition | Champaign, IL : Human Kinetics, [2017] | Second edition: 2009 | Includes webography | Includes index Identifiers: LCCN 2016052501 (print) | LCCN 2017000862 (ebook) | ISBN 9781492545811 (print) | ISBN 9781492545828 (ebook) Subjects: LCSH: High school athletes Training of | School sports | Physical education and training Study and teaching (Secondary) Classification: LCC GV346 S55 2017 (print) | LCC GV346 (ebook) | DDC 613.7/11 dc23 LC record available at https://lccn.loc.gov/2016052501 ISBN: 978-1-4925-4581-1 (print) Copyright © 2017, 2009 by Bigger Faster Stronger, Inc Copyright © 2004 by Greg Shepard All rights reserved. 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For details, contact the Special Sales Manager at Human Kinetics Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 The paper in this book is certified under a sustainable forestry program Human Kinetics Website: www.HumanKinetics.com United States: Human Kinetics P.O Box 5076 Champaign, IL 61825-5076 800-747-4457 e-mail: info@hkusa.com Canada: Human Kinetics 475 Devonshire Road Unit 100 Windsor, ON N8Y 2L5 800-465-7301 (in Canada only) e-mail: info@hkcanada.com Europe: Human Kinetics 107 Bradford Road Stanningley Leeds LS28 6AT, United Kingdom +44 (0) 113 255 5665 e-mail: hk@hkeurope.com For information about Human Kinetics’ coverage in other areas of the world, please visit our website: www.HumanKinetics.com E7001 Bigger Faster Stronger THIRD EDITION CONTENTS Introduction vii PART I The Total Program Unified Approach to Training BFS Rotational Set-Rep System BFS In-Season Training 17 BFS Readiness Program 23 PART II Strength Exercises Six Absolutes of Perfect Technique 39 Parallel Squat and Squat Variations 55 Power Clean and Quick Lifts 73 Hex-Bar Deadlift and Deadlift Variations 83 Bench Press and Bench Press Variations 93 10 Sport-Specific Auxiliary Lifts 103 iv PART III Speed, Agility, and Flexibility 11 Agility and the BFS Dot Drill 129 12 Five-Phase Plyometric Program 137 13 Speed Training 147 14 BFS 1-2-3-4 Flexibility Program 157 PART IV Program Administration 15 Organization and Weight Room Design 173 16 Safety and Liability 187 17 Strength and Conditioning Technology 195 Appendix 199 References 213 Index 215 About the Authors 221 v This page intentionally left blank INTRODUCTION F Courtesy of Bruce Klemens orty years ago the Bigger Faster Stronger program was developed by Dr Greg Shepard, who worked as a high school, college, and professional strength coach In 1979 Bob Rowbotham joined the Bigger Faster Stronger team as a clinician, and he eventually took over the company as president and later CEO Although there have been many advances in the fields of athletic and physical fitness since Coach Shepard began sharing his training methods with coaches and athletes, the principles BFS was founded on have not changed Coach Rowbotham has made certain of that “The BFS program originated from working with world-class track and field athletes, athletes who often displayed exceptional levels of strength, power, and explosiveness,” says Rowbotham “When the company started, the only athletes who were using the weight room were football players and the throwers in track and field Consequently, BFS was perceived to be a football program—it’s taken a long time to change that perception.” The BFS program was based upon the training of elite track and field athletes, such as Jon Cole Cole was a world-class thrower who broke world records in powerlifting and competed in the Olympic trials in weightlifting vii viii Introduction In addition to providing strength and conditioning clinics to coaches and their athletes, Rowbotham and his staff spread the word about BFS by attending conventions for state and national physical education organizations, such as SHAPE America The appeal of BFS grew as sports coaches, strength coaches, and physical education instructors saw the benefit of working together in a unified program that fulfills not only the needs of athletes but also those in the fitness-orientated environment Rowbotham says he is also pleased to discover that the BFS principles have been verified by scientific research, such as the superiority of the hex bar deadlift over the straight-bar deadlift Rowbotham also soon saw a need for a certification program for coaches to expand on many aspects of running a unified program He says, “Our certifications started in 2005 because of the concern about safety and liability in the school environment, and because weight training was becoming more popular with athletes in other sports and students involved in physical education classes These topics would be better addressed in a specific seminar for those administrating the program, rather than in a general clinic for both coaches and athletes.” Asked what changes he has seen in the last 10 years in the school system, Rowbotham replied, “One of the biggest challenges is in the structure of the curriculum We don’t have the physical requirements for physical education that we had 20 years ago Some schools only require one semester of physical education for their entire four years, and others have made physical education an entirely elective-based environment Based upon our experience, when the weight room is set up correctly, weight training becomes one of the most popular classes in the PE curriculum Schools that have developed an elective program in conjunction with the athletic team environment is where BFS has grown the most.” Because the competitive sports environment is so much higher today, Rowbotham believes it’s especially important for athletes to be involved in the weight room He has found that “Coaches, athletes, and parents understand that now They also understand that strength is just one component of developing the total athlete Strength training, in conjunction with other aspects of conditioning, presented in a format that produces progressive gains over time that can be measured objectively, is key to the success of BFS.” One addition to the BFS program that was introduced about 15 years ago is the use of the teaching concept known as the Six Absolutes According to Rowbotham, “The Six Absolutes improves the quality of coaching by ensuring that everyone is on the same page in their use of terminology teaching optimal technique, not just in the weight room but also during sports performance It also creates a repetitive educational environment, making for a more efficient teaching environment This is especially important when working with large groups of athletes.” Introduction ix Rowbotham believes that certification helps fill the gaps in the academic environment “Everybody I’ve talked to who has graduated from college and is in the teaching environment has said to me that they were not prepared to teach a class in the weight room, specifically in the areas of origination and implementation This is one of the things I believe our staff at BFS has done especially well, from the small schools in the country to the largest We’re coaches helping coaches, and one way we accomplish this is by showing how to help individual coaches and teaching staffs to implement our program.” One other addition to the BFS program, which began nearly 20 years ago, is the Be an 11 Program It’s a four-hour, character-education and goal-setting program that is often scheduled on a Friday evening before a clinic “Before we coined the phrase Be an 11, we used a scale of to 10 to evaluate how a person behaved because it was an easy concept for young people to grasp Although there are many aspects of the program, the key is to teach young people how to make better choices not just in athletics, but in all areas of their life.” One example of the value of the BFS program in teaching involved a high school coach who Rowbotham did a clinic for over 25 years ago He continued having BFS clinics, many that were taught by Bob Rowbotham’s son, John Rowbotham “He told me back when I did my first clinic with him that the BFS program has to be mandatory, and his efforts resulted in the program being expanded to the entire school district The same result has happened at many other schools, with the program eventually expanding to other school districts This is exactly what has happened in Maryland, and many other school districts are following that model.” Rowbotham has a full plate of responsibilities in running the company, and to help get the job done, he has had the good fortune of bringing his son John along John, now the president of BFS, played football at Skyline High School in Utah in the 90s, which at the time had the winningest program in Utah John could be considered a poster-boy for the BFS program, as he used it throughout his entire athletic career In fact, when John was in high school Rowbotham had built a gym in his basement so that he could train his son year-round, off-season and in-season John’s teammates saw the results of the BFS program on John, and soon eight of his teammates joined him After John graduated, Bob would invite eight athletes each year to train with him Although Rowbotham spends most of his time running BFS as its CEO, he is still involved with the certification program and spreading the word that BFS is a total program for both athletes and those primarily interested in physical fitness Football is still a major market for the company, but now BFS is being embraced by all athletes along with the physical education environment x Introduction “BFS started in the competitive athletic environment, but it has evolved into much more than that We are concerned about the well-being of all young people, even those who not participate in sports One of our mottos is that BFS is about ‘Coaches Helping Coaches,’ and that’s true But the bottom line is that what we is about helping kids.” This book will guide you step-by-step on how to implement the BFS program, whether you are a coach training a team or an individual athlete training by yourself The book begins by focusing on the BFS training principles, followed by specific aspects of the program The later sections are primarily written for coaches and school administrations, but it contains information that would be valuable for all athletes The total number of total program clinics, Be an 11 seminars, and certifications BFS has conducted in the past four decades is well over 15,000 Its popularity is such that entire school districts have adopted it for both their physical education and athletic departments; more importantly, it has helped develop athletically and physically fit athletes who have embraced the goals of our character education program BFS is a practical, effective program that has stood the test of time It has worked for tens of thousands of athletes, and it will work for you, too 208 Appendix E7001/Shepard/fig append_6a/573872/pulled/R1 Appendix E7001/Shepard/fig append_6b573873/pulled/R1 209 210 Appendix E7001/Shepard/fig append_7a/573874/pulled/R1 Appendix E7001/Shepard/fig append_7b/573875/pulled/R1 211 212 Appendix E7001/Shepard/fig append_8/573876/pulled/R1 REFERENCES Arabatzi, F., and E Kellis 2009 Biomechanical analysis of Snatch movement and Vertical Jump: Similarities and Differences Hellenic J Phys Educ & Sport Sci, 29(2):185-199 Caine, J.C., Caine, C.G., Lindner, K.J 2005 Epidemiology of Sports Injuries Champaign, IL: Human Kinetics Camara, K.D., J.W Coburn, D.D Dunnick, L.E Brown, A.J Galpin, and P.B Costa 2016 An examination of muscle activation and power characteristics while performing the deadlift exercise with straight and hexagonal barbells Journal of Strength and Conditioning Research 30 (5): 1183-88 Faigenbaum, A.D., Kraemer, W.J., Blimkie, C.J.R., Jeffreys, I., Micheli, L.J., Nitka, M., and Rowland, T.W 2009 Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association The Journal of Strength and Conditioning Research National Strength and Conditioning Association Green, C.M., Comfort, P The Effect of Grip Width on Bench Press Performance and Risk of Injury 2007 J Strength and Conditioning Res Oct;29(5):10-14 Haff, G.G., Stone, M.H Methods of Developing Power With Special Reference to Football Players 2015 J Strength Cond Res December;27(6):2-16 Hoffman, J.R., Wendell, M., Kang, J 2004 Comparison of Olympic vs traditional power lifting training programs in football players J Strength Cond Res Feb;18(1):129-35 Lewis, C.W., R.B., Cobb, M Winokur, N Leech, M Viney, and W White 2003 The effects of full and alternative day block scheduling on language arts and science achievement in a junior high school Educational Policy Archives 11 (41), http://epaa.asu.edu/ojs/article// view/269/395 (accessed April 7, 2017) McBride, J.M., Triplett-McBride, T., Davie, A., and Newton, R.U 1947 A Comparison of Strength and Power Characteristics Between Power Lifters, Olympic Lifters, and Sprinters 1999 J Strength Cond Res May;13(1):58-66 McCarroll, J.R 2001 Overuse injuries of the upper extremity in golf Clinics in Sports Medicine 20 (3): 469-79 Posture Committee of the American Academy of Orthopaedic Surgeons Posture and its relationship to orthopaedic disabilities Schlenoff, D 2012 BFS builds self-esteem Bigger Faster Stronger Magazine, January/February, 26-27 Selye, H 1950 Stress and the general adaptation syndrome British Medical Journal (June 17): 1383–92, www.ncbi.nlm.nih.gov/pmc/articles/PMC2038162 Swinton, P.A., A Stewart, I. Agouris, J.W Keogh, and R Lloyd 2011 A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads Journal of Strength and Conditioning Research 25 (7): 2000-9 Swinton, P.A., A.D Stewart, R Lloyd, I Agouris, and J W Keogh 2012 Effect of load positioning on the kinematics and kinetics of weighted vertical jumps Journal of Strength and Conditioning Research 26 (4): 906-13 Weyand, P.G., and Davis, J.A 2005 Running performance has a structural basis J Exp Bio Jul;208(14):2625-31 213 214 References Weyand, P.G., Sternlight, D.B., and Bellizzi, S.W 2000 Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology Nov;89(5):1991-1999 Zatsiorsky, Vladimir 1995 Science and Practice of Strength Training Champaign, IL: Human Kinetics INDEX Note: The italicized f and t following page numbers refer to figures and tables, respectively A Abadjiev, Ivan 26-27 AB block scheduling 12-14, 14t, 17 abdominal stretch 166, 166f absolutes of perfect technique See Six Abso lutes of Perfect Technique accessories See equipment and accessories Achilles stretch 165, 165f ACL injuries 51, 74, 153 adductor stretch 167, 167f aerobic work, excessive 134 agility training dot drill 29, 129-132, 130f, 132f, 133t Readiness Program 29 all-American chain 72 all-state chain 72 American football 41-42, 73, 104, 106t Anello, Vince 84 Annual Book of ASTM Standards (ASTM Inter national) 174 anterior pelvic tilt 48-49 assisted single-leg squat 153 assumption-of-risk documents 189 ASTM International 174 athletic stance, in Six Absolutes of Perfect Technique 43-45, 45f auxiliary exercises See power balance drills; sport-specific auxiliary lifts B back-leg stretch 165, 165f back squat 62f, 67f, 68-70, 69f badminton 104 balance BFS Static Balance Control Protocol for 135-136 power balance drills for 123-126, 124f 125f bar, in squat technique 60-61 baseball 42, 104, 106t base of support 43-44 basic conditioning, five-day schedule for 12, 13t basketball 12, 13t, 106t Be an 11 program 14-15 Beat the Computer program 195-197 bench block bench press 99 bench press bench block 99 close-grip 100 decline 99 equipment 94-95, 176t importance of 11-12 incline 99, 100f, 106t, 109-110, 109f injuries and 94 overview of 93-94, 101 records 202-203, 210-211 reverse-grip 100 safety 94-95, 100f spotting 94-95, 97, 99 technique 33, 96-99, 98f towel 20, 33, 98f, 99, 202-203 variations 99-101, 100f be tall, in Six Absolutes of Perfect Technique 46-47, 46f Bigger Faster Stronger (BFS) program See also in-season training; 1-2-3-4 Flex ibility Program; Readiness Program; Rotational Set–Rep System; Six Abso lutes of Perfect Technique; speed train ing; strength training agility training 29, 129-132, 130f, 132f, 133t Be an 11 14-15 Beat the Computer and 195-197 certifications in college 6-7 in elementary school 4-5 female athletes using five-phase plyometrics program 137-143, 141f-142f in high school 4-5, 12 modifications 179 off-season training 10-12, 13t-15t, 14, 99, 147 Set–Rep Log app 197 Set–Rep Logbook 184-185, 195, 197 sprint technique 152 Static Balance Control Protocol 135-136 track stance 150-151, 151f unified approach of 3-7 block scheduling, AB 12-14, 14t, 17 bodybuilding stance 44 bounding drills 142, 142f 215 216 box jumps 139-140, 143-144, 143f box squat equipment 176t in-season 19-20, 20f, 67f overview of 66-67 records 200-201 technique 33, 49f, 67 C calves, strengthening 133-134 center of gravity 43-44 certifications 4, 189-190 character education See Be an 11 program cheerleading 106t chest, spreading 48-50, 49f circuit training 184 close-grip bench press 100 coaches certifications for 189-190 lawsuits against 187-191 lifting by 179 reality of 191-194 college athletes Division I 6, 73 programs for 6-7 progress by 21 combo hex bar 89, 90f core lifts See also bench press; hex-bar deadlift; parallel squat; power clean equipment 176t in-season emphasis on 19-20, 20f rotation of 184-185 core training 48 cross country 106t cross-jumps 140 cycling 104 D deadlift See also hex-bar deadlift; straight-leg deadlift safety 83-86 spotting 84-86 straight-bar 83, 86-87 decline bench press 99 Devine, Kevin 148 dips 106t, 107, 107f discipline 178 distance running 104 Division I athletes 6, 73 do-it-all stations 177 dot drill in agility training 29, 129-132, 130f, 132f, 133t standards 132, 133t dumbbell lunge 46f, 106t, 116, 117f Index dumbbells 95 dynamic stretching 159 E elementary school programs 4-5 equipment and accessories bench press 94-95, 176t for core lifts 176t do-it-all stations 177 essentials 179-183, 180f, 182f-183f hex-bar deadlift 176t knee wraps 182-183, 182f lifting belts 83, 175, 179-181, 180f lifting straps 69-70, 181-182, 182f parallel squat 59, 68-72, 71f, 176t purchasing 173 Readiness Program 35 safety 174-175, 192-194 wrist wraps 183, 183f eyes on target, in Six Absolutes of Perfect Technique 41-43 E-Z Squat 68-69 F fast-twitch muscle fibers 74-75 female athletes ACL injuries in 51, 153 BFS program used by dot drill standards for 132, 133t high school 28, 92 Readiness Program for 28 Feuerbach, Al 18 field hockey 104, 106t five-phase plyometrics program 137-143, 141f-142f flexibility training See also 1-2-3-4 Flexibility Program dynamic stretching 159 safety guidelines 160-161 Six Absolutes of Perfect Technique and 157 speed improved by 150 static stretching 158-160 warm-up and 157, 160 football See American football; soccer free weights, safety of 192 Frenn, George 66 front squat 62f, 68-70, 69f Front Squat Harness 68-69 G glute–ham raise 106t, 108-109, 108f gluteus maximus stretch 167, 167f goals 15, 87, 212 golf 104, 106t Index 217 Gorman, Peter G 135 grip, for squat 59-60 groin stretch 168, 168f gymnastics 106t, 191 vertical 138-139, 146 jump stance, in Six Absolutes of Perfect Tech nique 43-45, 45f H knees aligned, in Six Absolutes of Perfect Tech nique 52 injured 55 wraps for 182-183, 182f Knowley, Richard 195-196 Kuc, John 57 hamstring stretch 163, 163f Hayashi, Mel 26 heavy hex bar 89, 90f hex-bar deadlift athletic benefits of 86-87 equipment 89, 90f, 176t overview of 83 records 87, 206-207 safety 85-86 technique 49f, 87-88, 88f variations 89, 90f high-bar bodybuilding squat 70 high hex bar 89, 90f high school athletes programs for 4-5, 12 progress by 21 Readiness Program for 28 safety of 194 straight-leg deadlift for 90-92 hip flexor stretch 168, 169f hip sled 70-71 hockey 106t I incline bench press 99, 100f, 106t, 109-110, 109f injuries ACL 51, 74, 153 bench press and 94 lower extremity 50-51, 55 Readiness Program and 25-26, 28 reality of 191-194 single-leg strength preventing 153 sport-specific auxiliary lifts and 103-104 in-season training guidelines 19-21 overview of 17-21 progress in 21 scheduling 14, 15t strength training 18-22, 20f, 67f insurance, liability 190 K L lacrosse 106t latissimus stretch 164, 164f lat pull-down 106t, 110, 111f lawsuits 187-191 leg curl 106t, 112, 112f leg extension 106t, 113, 113f leg press 106t, 114, 115f Lewis, Carl 149-150 liability insurance 190 lawsuits and 187-191 safety and 187-194 lifting belts 83, 175, 179-181, 180f lifting chains 71-72, 71f lifting straps 69-70, 181-182, 182f logbook 184-185, 195, 197 lower back, locked in 48-50, 49f lower extremity injuries 50-51, 55 lumbar pelvic rhythm 50 M MacDonald, Mike 12 male athletes dot drill standards for 132, 133t high school 28, 92 Readiness Program for 28 marble test 56 middle school athletes Readiness Program for 23-30 straight-leg deadlift for 92 strength training for 28-29 morning, training in 19 muscle fibers 74-75 J N jumps box jumps 139-140, 143-144, 143f cross-jumps 140 in plyometrics 138-144, 141f-143f standing long jump 139 testing 144-146, 145f National Strength and Conditioning Associa tion (NSCA) 26 neck exercise 106t, 118, 118f NSCA (National Strength and Conditioning Association) 26 218 O off-season training 10-12, 13t-15t, 14, 99, 147 Olympic barbells 59 Olympic lifting 68, 69f, 73-75 Olympic-style squat See high-bar bodybuild ing squat 1-2-3-4 Flexibility Program abdominal stretch 166, 166f Achilles stretch 165, 165f adductor stretch 167, 167f back-leg stretch 165, 165f benefits of 158-159 gluteus maximus stretch 167, 167f groin stretch 168, 168f hamstring stretch 163, 163f hip flexor stretch 168, 169f latissimus stretch 164, 164f overview of 157-159, 162 pectoral stretch 164, 164f progress in 169-170, 170f, 170t quadriceps stretch 165, 165f Readiness Program 29 overhead squat 124 overtraining 11, 17, 19-20, 75, 86 P parallel squat See also box squat back 62f, 67f, 68-70, 69f common problems 65 depth 56-58 equipment 59, 68-72, 71f, 176t front 62f, 68-70, 69f grip for 59-60 high-bar bodybuilding 70 knee injuries and 55 overhead 124 powerlifting 51, 56 promotion of 55, 67 records 208-209 safe-bar 70 safety 59, 64, 66, 73-74 single-leg 153-155 speed improved by 149-150 spotting 63-64, 64f stances 44-45 technique 34, 59-63, 62f variations 66-71, 67f, 69f, 200-201 pectoral stretch 164, 164f pelvic tilt 48-50 periodization 9, 11 plyometrics defined 137-138 five-phase program 137-143, 141f-142f jumps in 138-144, 141f-143f Index Readiness Program 30 speed improved by 133-134, 150 PNF (proprioceptive neuromuscular facilita- tion) 159-160 posterior chain 134 posterior pelvic tilt 48-50 posture 43, 46-47 power balance drills 123-126, 124f-125f power clean equipment 176t overview of 73-75 power snatch and 79-80 records 204-205 safety 74-75 speed improved by 150 spotting 79 standards based on 75 technique 34, 76, 77f-78f powerlifting belt 179, 180f powerlifting squat 51, 56 powerlifting stance 44 power line 86 power snatch 79-80, 80f-81f, 124 progress in 1-2-3-4 Flexibility Program 169-170, 170f, 170t in Readiness Program 31, 32f in-season 21 proprioceptive neuromuscular facilitation (PNF) 159-160 proximate cause 188 push jerk 106t, 122, 123f push press 106t, 121-122, 121f Q quadriceps stretch 165, 165f quick lifts 75 See also power clean; power snatch R Rabinoff, Marc 187-192, 194 rate of force development 73-74 Readiness Program agility training 29 equipment 35 flexibility training 29 graduation 31, 35-36, 35t for high school athletes 28 injuries and 25-26, 28 for middle school athletes 23-30 organization 35 progress 31, 32f record card 31, 32f speed and plyometrics 30 Index strength training 28-36, 32f, 35t technique 33-34 records auxiliary lift chart 199 bench press 202-203, 210-211 BFS Set–Rep Logbook 184-185, 195, 197 box squat or squat variation 200-201 goal 212 hex-bar deadlift 87, 206-207 power clean 204-205 Readiness Program 31, 32f squat 208-209 technology for 195-198 towel bench or bench variation 202-203 reverse-grip bench press 100 Ripley, Michael 154, 161 Rotational Set–Rep System implementation of 183-185 in-season 20-21 overview of 9-15, 11f, 13t-15t rugby 106t S safe-bar squat 70 safety bench press 94-95, 100f deadlift 83-86 equipment and accessories 174-175, 192 194 flexibility training 160-161 of high school athletes 194 liability and 187-194 power clean 74-75 squat 59, 64, 66, 73-74 Sargent jump test 144-145, 145f Schlenoff, David self-assisted single-leg squat 153-154 Selye’s General Adaptation Syndrome 10, 11f Set–Rep Log app 197 Set–Rep Logbook 184-185, 195, 197 Set–Rep System See Rotational Set–Rep System shoulder press 106t, 119, 119f Siff, Mel 24-25, 50 single-leg squat 153-155 single-leg strength 152-155 sit-and-reach test 169, 170f, 170t Six Absolutes of Perfect Technique athletic or jump stance 43-45, 45f be tall 46-47, 46f eyes on target 41-43 flexibility training and 157 knees aligned 52 overview of 39-40, 53 219 spread the chest 48-50, 49f toes aligned 50-52 skiing 106t Smith machine 194 snowboarding 106t soccer 104, 106t, 153 softball 106t Sots, Viktor 123 speed training dot drill for 132 improvement from 132-134, 149-150 overview of 147-149, 155 Readiness Program 30 sport-specific 152-155 sprint technique 152 starting position 150-151, 151f strength training and 133, 147, 149-150 sport-specific auxiliary lifts advanced 106t, 121-122, 121f, 123f dips 106t, 107, 107f dumbbell lunge 46f, 106t, 116, 117f glute–ham raise 106t, 108-109, 108f incline bench press 99, 100f, 106t, 109 110, 109f injuries and 103-104 lat pull-down 106t, 110, 111f leg curl 106t, 112, 112f leg extension 106t, 113, 113f leg press 106t, 114, 115f neck exercise 106t, 118, 118f overview of 91, 103-104, 126 push jerk 106t, 122, 123f push press 106t, 121-122, 121f record chart 199 shoulder press 106t, 119, 119f for specific sports 106t standard 105-120, 105t-106t, 107f-109f, 111f-113f, 115f, 117f-120f straight-leg deadlift 106t, 120, 120f unilateral 133 weekly lifting schedule 105t sport-specific speed training 152-155 spotting bench press 94-95, 97, 99 deadlift 84-86 parallel squat 63-64, 64f power clean 79 requirements 178-179 rotation of 184-185 spread the chest, in Six Absolutes of Perfect Technique 48-50, 49f sprint technique BFS 152 Readiness Program 30 220 squats See box squat; parallel squat stability 43-44 standing box jump 139-140, 143-144, 143f standing long jump 139 Static Balance Control Protocol 135-136 static stretching 158-160 step and jump test 145-146 straight-bar deadlift 83, 86-87 straight-leg deadlift in-season 20 speed improved by 150 as sport-specific auxiliary lift 106t, 120, 120f technique 34, 90-92, 91f, 120, 120f strength training See also core lifts; sport specific auxiliary lifts; weight room for calves 133-134 in-season 18-22, 20f, 67f Readiness Program 28-36, 32f, 35t single-leg 152-155 for speed 133, 147, 149-150 technology 195-198 for young athletes 24-29 stress theory 10, 11f stretching See flexibility training stride length 133 successive jumps test 146 swimming 104, 106t T target, eyes on 41-43 team-concept approach 178 technique, judging 33-34 See also Six Abso lutes of Perfect Technique; sprint tech nique; specific exercises technology, strength and conditioning 195 198 tennis 104, 106t toes aligned, in Six Absolutes of Perfect Tech nique 50-52 towel bench press 20, 33, 98f, 99, 202-203 track and field 18, 104, 106t track stance 150-151, 151f training belt 180f, 181 Index Trap bar 85-86 Type II muscle fibers 74 U unification, in BFS program 3-7 unilateral auxiliary exercises 133 unilateral press 101 V varsity chain 72 Verkhoshansky, Yuri 133-134 vertical jump 138-139, 146 video analysis 148, 150 volleyball 106t, 153 W waivers 188 warm-up, stretching and 157, 160 See also dot drill weighted single-leg squat 154-155 weightlifting belt 180f, 181 weight machines, safety of 192, 194 weight room basics 178-179 design 174-179, 176f, 176t essentials 179-183, 180f, 182f-183f organization 173-185 Rotational Set–Rep System implemented in 183-185 safety 174-175, 192-194 wobble boards 154 wrestling 106t wrist straps See lifting straps wrist wraps 183, 183f Y Young, Doug 180 young athletes 3, 5, 24-29 See also Readiness Program youth hex bar 89, 90f Z Zatsiorsky, Vladimir 26 ABOUT THE AUTHORS Greg Shepard, EdD, is the founder of Bigger Faster Stronger (BFS), the most widely followed strength and conditioning program in the United States Providing strength training programs to high schools and colleges since 1975, BFS has a staff of more than 30 coaches, who conduct an average of 300 clinics a year and train thousands of coaches and athletes annually Shepard’s BFS Magazine touts a readership of 500,000 coaches and athletes Shepard has a master’s degree in exercise physiology from the University of Oregon and a doctorate in the same field from Brigham Young University During his professional career, he has been a strength coach at Oregon State University, the University of Oregon, and Brigham Young University, where his powerlifting team won a national championship He was also the strength coach for the NBA’s Utah Jazz from 1981 to 1997 At the time he was hired by the Jazz, Shepard was the only strength coach in the National Basketball Association Shepard lives in Provo, Utah Kim Goss, MS, PICP Level 1, has been a strength and conditioning coach and editor since serving in the Air Force from 1981 to 1985 He was the strength coach of the Air Force Academy from 1987 to 1994 While there, he designed all workouts not only for the football team but also for all 875 varsity athletes who used the weight room Goss later ran a private gym and worked with numerous athletes who competed in the Olympic Games From 1982 to 1987, Goss was a fitness and strength writer and editor for Runner’s World Publications He has been the editor in chief of BFS Magazine since 2005 and an editor and researcher with the Poliquin Group since 2009 He has written over 700 articles and edited over 25 books Goss earned a master’s degree in human movement science from A.T Still University in 2009 and a bachelor’s degree in journalism and mass communication from Cal State University–Hayward in 1985 He lives in East Greenwich, Rhode Island 221 HUMAN KINETICS Books Continuing Education E-books Journals and more! www.HumanKinetics.com ... Keith Blomberg; Photographs (cover): © Human Kinetics and Bigger Faster Stronger, Inc.; Photographs (interior): © Bigger Faster Stronger, Inc., unless otherwise noted; Photo Production Manager:... the Bigger Faster Stronger program was developed by Dr Greg Shepard, who worked as a high school, college, and professional strength coach In 1979 Bob Rowbotham joined the Bigger Faster Stronger. .. physical conditioning, the Bigger Faster Stronger system reduces the amount of work performed in-season while maintaining a high level of intensity 17 Bigger Faster Stronger Courtesy of Bruce Klemens