Showing posts from December, 2002

Improving Speed

"Everything should be made as simple as possible, but not one bit simpler." -Albert Einstein Merry Christmas from Athletes and coaches are always seeking ways to improve their 40 yard dash. Aside from genetics, smart strength training and efficient practicing of sprinting the 40 will be two important factors in improving your time. We suggest the following methods to follow in order to improve your athletes' 40 times: Practice your starts. Practice running using good form. Shed body fat without losing strength in the process. Maintaining flexibility also plays an important factor. Sounds pretty simple, huh. Based on muscle-fiber recruitment and the development of the fast-twitch muscle fibers, it is false to indicate in any way that lifting in a ballistic fashion will help your sprinting speed. Other gadgets used for resistance running are also not suggested. Do not waste your money and your athletes' time with such training methods. If you have q

Partial Reps

"I can take it... The tougher it gets, the cooler I get... " - Nixon Partial reps is another technique used to increase the intensity of a working set. However, we do not advocate using partials reps as an entire set. The box squat , which is a core lift in the BFS system, is a partial squat. The problem with this exercise and all partial movements is that not as much muscle fiber is recruited during the set. Full range of motion is necessary first in the set and taken to failure will work the maximum amount of muscle fiber. The athlete should use this technique to increase intensity only. After reaching failure in the full range exercise then perform slow partial reps to failure. Performing them slowly will require fewer reps and really increase the intensity of the set increasing its productivity. Athletes should not use this technique very often or it might lead to overtraining which could slow progress. Please let us hear your thoughts on this topic.

Dear Stance on BFS

  "No diet will remove all the fat from your body because the brain is entirely fat. Without a brain, you might look good, but all you could do is run for public office." -George Bernard Shaw We received this e-mail from Coach Nolan Pettis this week. He wants to know how we feel about the Bigger Faster Stronger training program that is popular with many high school coaches. This also seems to be an area of interest for local coaches here in Missouri, as it has been a popular topic on the local message board. StrongerAthletes, Do you think that 'Bigger Faster Stronger' is a good strength training program? Also, is your one set to failure program good for increasing size as well as strength? Nolan Pettis, Track Coach Coach Pettis, First, I would like to make it plain that we have nothing against BFS or what they are doing for coaches and athletes. I think they do a great job promoting character issues that are so important when it comes to working with young people.

Year One In Review

  "Grow old along with me! The best is yet to be.." -Robert Browning This week marks the anniversary of our first posting. It has been an awesome experience getting to know many of our readers and learning as much as we have along the way. From the feedback we receive from many of you we feel that this website serves a unique role. We try to present coaches with a sound strength training philosophy and then convince them of why it is sound in a manner that is mature and professional. Many times this past year we have posted the opinions of those who may disagree with our stance on training always giving them their due while at the same time explaining our position. We think this has been productive and useful for many strength coaches who are seeking answers as the develop their own training philosophies. We feel that our posts fall into one of three categories: Philosophy Fundamentals where we outline what exactly we believe to be elements of safe, productive, and efficie