Bigger Faster Stronger is now bigger and better than ever! This second edition presents the most popular strength training system for today's high school and college athletes. Establish the solid foundation you need to compete successfully and advance your athletic career.With the second edition of Bigger Faster Stronger, a program that has led teams to over 320 high school state championships, you will-learn the fundamental exercise techniques and drills necessary for developing strength, power, agility, and speed for any sport; -implement a training program that will meet your sport performance needs and modify it to fit your personal goals;-perform, spot, and coach complex performance-optimizing lifts, including the squat, deadlift, power clean, and bench press;-improve speed, agility, and flexibility to complement your power; and-optimize your performance, in the gym or on the field, with nutrition and meal plans for your body's needs.During the in-season or off-season, the customizable programs can accommodate any sport, and every level of competition. Based on the latest research, and followed by tens of thousands of the nation's top athletes, Bigger Faster Stronger can elevate your play so you can beat the competition!
Author(s): Greg Shepard
Edition: 2nd
Publisher: Human Kinetics
Year: 2009
Language: English
Pages: 241
Tags: Физическая культура и спорт;Теория и методика физического воспитания;
Cover
......Page 1
Title
......Page 2
Copryrights
......Page 3
Contents
......Page 5
Acknowledgments......Page 7
Introduction......Page 8
Part I ......Page 14
1 Unified Approach to Training 3 ......Page 16
2 BFS Rotational Set-Rep System 11 ......Page 24
3 BFS In-Season Training 25 ......Page 38
4 BFS Readiness Program 35 ......Page 48
Part II ......Page 60
5 Six Absolutes of Perfect Technique 49 ......Page 62
6 Parallel Squat and Squat Variations 63 ......Page 76
7 Power Clean and Quick Lifts 81 ......Page 94
8 Hex-Bar Deadlift and Deadlift Variations
......Page 106
9 Bench Press and Bench Press ......Page 116
10 Sport-Specific Auxiliary Lifts
......Page 126
Part III ......Page 144
11 Agility and the BFS Dot Drill
......Page 146
12 Five-Phase Plyometric Program 139 ......Page 152
13 Speed Training 147 ......Page 160
14 BFS 1-2-3-4 Flexibility Program 155 ......Page 168
Part IV Program Administration ......Page 178
15 Organization and Weight Room ......Page 180
16 Safety and Liability 177 ......Page 190
17 BFS Nutritional Plan 185 ......Page 198
19 Why Steroids Don’t Work 201 ......Page 206
Index......Page 220
About the Author......Page 240
