Wednesday, November 26, 2008

Bigger, Faster, Stronger!

"You Can Never Be Too Strong!"
~ General George Patton

First semester of 7th grade is soon coming to an end and, my son John, 12 yrs old, claims he has armpit hair, one or two curly ones on his bizzles and needs to shizzle hizzle fizzle [shave his face]. So, where do the muscles fit in? If you got hair, you gotta have muscle. Right?!? [I still don't see any hair, lol]

John is dedicated to his sports and becoming a top notch athlete, and is now eager to hit the weight room. So, I ordered the BFS Readiness Program for junior high athletes, $79. BFS has developed six training principles called “Absolutes” that teach effective and perfect technique, not only in the weightroom but also in any sport which will give him a BIG head start into high school. My brothers were exceptional high school and college athletes and my dad claims it was because of the BFS program.

I now have the Bigger, Faster Stronger (BFS) racks, lifts, bench, setup in my basement [that my brothers used in the late 80's] to aid us in the process of John's journey to getting bigger, faster and stronger [regardless of where the hair grows]. Here is a cap of the program he will do:
  1. Lift ~ 3x week
  2. Speedwork ~ 2x week
  3. Flexibility ~ 6x week
  4. Plyometrics ~ 2x week
WOW! I may use this program to get stronger and faster. I think I'll skip the bigger part. I'm not fast, never have been, never will be, I'll always be a long distance runner. Beyond my track coach in high school {when I despised running!}, I have never had a running coach. Hence, I have never really been taught how to run?!? BFS Speedwork focuses on getting faster so here is the BFS Sprint Technique System direct from their website. I'm going to pay close attention to his with my marathon training speedwork:

One of the keys to the BFS Speed Training program is the BFS Sprint Technique System. The system consists of the following eight techniques that should be emphasized during sprinting:
  1. Your head should be upright
  2. Your eyes should be fixed, looking straight ahead
  3. Your toes should point straight ahead
  4. Your back should be upright and slightly arched
  5. Your shoulders should rotate vigorously, with the elbows fixed at 90 degree angles
  6. Your wrists should stimulate a whip action as the shoulders rotate back
  7. Your feet should make the initial plant directly under the hips, not out in front of the body
  8. Your forward leg should initially lift forward, not up. The lower leg should hang before planting with the foot and toes up. Your back knee should extend fully on the follow-through, or end-of-the-leg drive
I guess it's never to late to learn how to run and if I'm lucky and persistent, this will benefit my running goals.

Tonight I have sprints to do - how ironic - 8x200 and I'm teaching two 45-min spin classes. Weights is on the agenda, but not sure I will get it done. Hope everybody has a great day preparing for a FANTASTIC Thanksgiving! Run on!


Chad in the Arizona Desert said...

My high school coaches were sticklers for using proper technique. Not only was it for better fitness, but as a huge safely issue. Glad to see you are giving him all the right tools to do it right.

Have a great Thanksgiving!

Borsch said...

I'm with Chad...proper technique! Most kids get focused on lifting more than others, keep him focused on technique and the weight will come.

Have a great thanksgiving!

Blyfinn said...

I have never really been taught to run correctly either. I think I'm just going to stick with what I'm doing. I fear if I try to change something I will end up with an injury.

Pat said...

wow. I just thought you were supposed to move your legs as fast as you can.

Seems like a lot to be thinking about. Hopefully, they suggest learning one point at a time.

Have a wonderful Thanksgiving!

Marathoner in Training said...

Option one: try and remember all those pointers and go faster
Option two: Go out and have fun and enjoy the run.
I will stick with two for now.
Happy Thanksgiving to you and your family.

J said...

In track now my coaches are always after me to have the prefect form while running! Good luck to your son! I am sure he will become a great athlete who will go far!!

Marlene said...

That was a lot of information! It's awesome that your son is getting a head start. Good luck!

Legs and Wings said...

My oldest son turned 13 in June. He's taller than my wife now and closing in on me at 6'3" (my height). He's been sneaking some of my clothes which is pretty cool considering many kids tend to be pretty particular about what they wear most of the time.

No hair yet that I'm aware of ;D

Lisa Slow-n-Steady said...

Proper technique is probably very important and it's something I'm intersted in understanding more about.

I'm curious about this one "Your shoulders should rotate vigorously, with the elbows fixed at 90 degree angles" because I could sweat I was told to relax my shoulders and modify the angle of my elbows...but maybe I simply misunderstood

AKA Alice said...

I'd love to know more about the weightlifting technique. I never feel like I'm doing much when I lift, so I stop.

The description of all the things to do to have good running form sorta made me visualize Elaine dancing on Seinfeld. Hee hee