Grading Scale Breakdown:
Participation 35%
Workout Journal 25%
Fitness Tests (3) 30% -- 10% each
Skills Tests (2) 10% -- 5% each
Bigger, Faster, Stronger (BFS)
(Variance training equals no plateau)
Week 1
Set 1: 3 at 70% max
Set 2: 3 at 70% plus 5 to 10 pounds
Set 3: 10 at 70% plus 10 to 20 pounds
Week 2
Set 1: 5 at 70% max
Set 2: 5 at 70% plus 5 to 10 pounds
Set 3: 10 at 70% plus 10 to 20 pounds
Week 3
Set 1: 5 at 70% max
Set 2: 3 at 70% plus 10 pounds
Set 3: 10 at 70% plus 20 pounds
Week 4
Set 1: 10 at 70% max
Set 2: 8 at 70% plus 10 pounds
Set 3: 10 at 70% plus 20 pounds
Week 5
Test 1 Rep Max
Week 6
Begin Week 1 in cycle
BFS Lifting Guidelines apply to Core Lifts:
-- Flat Bench
-- Hang Cleans
-- Parallel Squat
-- Dead Lift
Auxiliary Lifts
(weight and reps may vary slightly from above guidelines):
-- Push Press -- Military Press
-- Good Mornings -- Triceps Extensions
-- Chest Fly -- Dips
-- Bicep Curls -- Upright Row
-- Straight Leg Dead Lifts -- Calf Raises
-- Lunges -- Shrugs
-- Reverse Hamstring Curls -- Lat Rows