Bigger, faster, stronger by Greg Shepard







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If this is too much weight for three reps, use 60 percent or even 50 percent of your body weight. The more experience an athlete has with the BFS program, the easier it will become to determine the appropriate warm-up weights—and most athletes will know after their first warm-up set if they are capable to establishing a personal record that day. For your second set, you may go up, stay the same, or go down. Do three or more reps on the final set, but on this first workout select a weight that you can do 10 times.

Mature college athletes are satisfied with maintaining a 500-pound (227-kilogram) squat, 400-pound (181-kilogram) bench press, and 300-pound (136-kilogram) clean over one sport season. But at the high school level, most athletes play two or more sports. 2 Deron’s strength level. 2/331358/alw-pulled have a 250-pound (113-kilogram) squat, 175-pound (79-kilogram) bench, and a 160-pound (73-kilogram) clean. We don’t want to maintain those lifts. To set up a maintenance program in high school is to set up a program of failure.

Hips down. By using a wide stance, with the feet underneath and shoulders forced toward the hips, athletes will be less likely to excessively arch and lift their hips from the bench. All lifters, especially young lifters, should observe this rule because it will give them better chest development. Box Squat Athletes should perform two sets of 10 reps each. Use these judging criteria: ■■ Arched lower back. The lower back must be locked in, not rounded. ■■ Pause on the box. The athlete must sit on the box, keeping the back locked in, and rock back slightly before driving forward and up.

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