Lesson 1: Bigger, Faster, Stronger
Duration of Days: 12
Lesson Objective
Students will implement the BFS 3-day-per-week routine to target athletic "Personal Records".
Why is variety in exercises essential for preventing plateaus in a year-round program like BFS?
Plyometrics, Periodization, Power Clean, Hex Bar, Personal Record (PR), Plateau, Readiness, Athletic Stance.
Standard 1: Demonstrates competency in a variety of motor skills and movement patterns.
(DOK 2) Identify the pros and cons of an "intense" workout program developed specifically for athletes.
(DOK 3) Construct a weekly schedule that incorporates the BFS requirements of stretching and plyometrics.
BFS is a high-commitment athletic program designed for "great weightlifting gains". It teaches students that fitness can be a year-round discipline that includes stretching and plyometrics, rather than just lifting weights.
lifting weight will make my muscles big
Provide variations of each exercise for differing levels of skill and development.
Practical demonstration of the Power Clean and the Hex Bar Squat, ensuring proper "athletic" form.
Hex bars, squat racks, power clean platforms, BFS logging manuals.