Training & Programming, page 6
Page 6 of 26.
Read on the blog · 4 min
FreeBeing a Strength Coach and a Family Man: Before and Afteropens blog.teambuildr.com in a new tab
Read about the before and after of being a strength coach and family man, and how striking a balance is the key to a successful life.
Read on the blog · 4 min
FreeBetter with Age: The Case for Training Masters Athletesopens blog.teambuildr.com in a new tab
Find out how training can get better with age and how to develop a program for training masters athletes that focuses on the aging body.
Read on the blog · 4 min
FreeBeyond Burpees: Tactical Fitness Training Strategiesopens blog.teambuildr.com in a new tab
Tactical professionals require functional fitness programs that go beyond traditional exercises, focusing on real-world applications and resilience.
BFS 25 Agility Drills
Twenty-five cone and line agility drills for every athlete, with diagrams — measurable drills built for record keeping, straight from the BFS Total Program.
Training program
Included with PlatinumBFS Conditioning
Sprint intervals, tempo runs, agility circuits and the dot drill, on minimal equipment. It keeps the gap between structured blocks from being where fitness quietly dies.
BFS Conditioning Program
Week-by-week BFS running conditioning: 800m and 400m interval sets with goal times and rest scaled to big, medium, and small athletes.
BFS Conditioning Program & Endurance Test
The full Total Program Speed and Conditioning booklet: the Dot Drill warm-up, the speed and conditioning programs, and the BFS endurance test in one PDF.
BFS Dot Drill Information
The BFS Dot Drill: five dots, five drills, six times each — the daily warm-up that builds quick feet in a month or two. Layout and instructions included.
BFS Flexibility Program
The BFS 1-2-3-4 Flexibility Program: one minute on the bench, two in the air, three on the wall, four on the floor — every stretch illustrated.
Training program · 30 min
Included with PlatinumBFS In-Season
Two sessions a week, about thirty minutes each, that hold every record through the season without taking practice time or leaving legs heavy on game day.
BFS Nutrition Plan
The BFS weekly nutrition planning grid — protein, fruit and vegetables, and hydration tracked across every meal and snack, Monday through Saturday.
Training program
Included with PlatinumBFS Offseason
The classic BFS build: box squat, towel bench, power clean and hex bar carried on set-rep records, with speed and plyometric work between the strength days.
BFS Plyometric Program
The BFS Plyometric Program (2020 edition): ground-based jumping drills that transfer weight-room strength into explosive movement and sports performance.
BFS Position Paper: The Bench and Variations
The BFS perspective on the bench press and its variations — the most popular lift in training, and how variations like the incline fit a school program.
BFS Position Paper: The Box Squat
The BFS position on its most controversial lift — the box squat: the case for it, the compression-force concern against it, and how BFS teaches it safely.
BFS Position Paper: The Parallel Squat
The BFS position on the parallel squat — the king of exercises, its benefits and risks, and the misinformation behind most safety concerns.
BFS Position Paper: Plyometrics
The BFS position on plyometrics — practical guidelines for a training method coaches routinely underestimate, from Verkhoshansky's research forward.
BFS Position Paper: The Power Clean
The BFS case for the power clean — why every athlete should learn this total-body lift, and why coach reluctance to teach it properly is the real risk.