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TRAINING & EQUIPMENTCloserALook at the6 AbsolutesBFS’s new training posters help teach and reinforce these valuable training principlesA key component of the BFS program is the BFS Six Absolutes. These are training principles thatensure good technique, not just in the weightroom but also in most sporting movements.BY JOHN ROWBOTHAM, VICE PRESIDENT, BFSearn and practice the Six Absolutes and you can dramatically increaseathletic performance and safety in the weightroom. The SixAbsolutes also unify the training of multi-sport athletes, as all coacheswill be using the same terminology when they teach. Because this is such avaluable coaching tool, BFS has recently developed a series of posters thatsummarize the concepts of the Six Absolutes.LThe Six Absolutes. This poster summarizes the key terms usedin the Six Absolutes in the same order we teach them at our clinics: 1)Athletic or Jump Stance 2) Be Tall, 3) Spread the Chest, 4)Toes Aligned, 5) Knees Aligned, and 6) Eyes on Target. Thisshould be the first poster an athlete sees in the weightroom.1-800-628-9737 Fax (801) 975-1159 biggerfasterstronger.com843 West 2400 South, Salt Lake City, UT 84119 [email protected] StanceJump StanceFor the squat & box squatFor the clean and hex barAbsolute One: Athletic or Jump Stance. When talking aboutstances, many coaches talk about moving the feet “aboutshoulder-width apart” or “narrower than hip-width.” Instead,BFS uses the terms athletic stance and jump stance. The jumpstance is used in jumping or when lifting from the floor withsuch lifts as the power clean or Hex bar deadlift. The athleticstance is the position athletes use to transfer to many sporting movements, such as when a linebacker is preparing toreact to the movements of the offensive or when a baseballplayer prepares to swing at a ball. It is also a position inwhich we build strength, and so it is used in exercises such asthe squat or box squat.1-800-628-9737 Fax (801) 975-1159 biggerfasterstronger.com843 West 2400 South, Salt Lake City, UT 84119 [email protected] BIGGER FASTER STRONGERMARCH/APRIL 2006
Absolute Two: Be Tall. Athletes need to be tall all the time,whether they are sitting, walking, sprinting, lifting or evenstretching. You can’t slump or lean forward outside your center of gravity and expect to lift safely or perform well on theathletic field. Being tall produces dramatic improvements inposture that will translate into better sport performance.Coaches often teach their athletes to “run tall,” as this allowsthem to obtain the ideal posture to produce maximumspeed. Our Be Tall poster shows how practicing this trainingprinciple ensures proper squatting technique by keeping thecenter mass of the barbell in line with the base of support,which is provided by the feet. The poster also shows thatleaning forward and thereby shifting the weight in front ofthe toes creates pressure on the lower back that may causeinjury.Correct FormTo be tall when lifting, means to lift in the correct power line.Incorrect Form1-800-628-9737 Fax (801) 975-1159 biggerfasterstronger.com843 West 2400 South, Salt Lake City, UT 84119 [email protected] FormSpread the chest to keep the lower back correct.Absolute Three: Spread the Chest. To protect the lowerback and increase an athlete’s power, it’s important to reinforce the idea of “spreading the chest.” Spreading the chest“locks in” the lower back, creating an arch that will transferwork to the lower back muscles rather than the ligaments. Inour poster example you see how spreading the chest duringthe power clean enables the athlete to use the legs effectively in this exercise while keeping the spine in proper alignment.Incorrect Form1-800-628-9737 Fax (801) 975-1159 biggerfasterstronger.com843 West 2400 South, Salt Lake City, UT 84119 [email protected] Four: Toes Aligned. Although this may seem like aminor point, it’s a critical one to ensure proper technique inany sporting or lifting activity. Most athletes tend to use a“toes out” position because it gives great balance; butalthough this position may be fine in squatting, it should notbe used in most applications. Pointing the toes outwardrather than straight ahead will decrease running speed andthe effectiveness of many important stretching exercises,such as the calf stretch.Correct FormIncorrect FormToes are straight when sprinting, jumping, lifting and even stretching.1-800-628-9737 Fax (801) 975-1159 biggerfasterstronger.com843 West 2400 South, Salt Lake City, UT 84119 [email protected] fasterstronger.com1-800-628-9737 57
TRAINING & EQUIPMENTAbsolute Five: Knees Aligned. The knees must always beover the toes. If the knees are allowed to come inward out ofalignment with the toes, the misalignment can cause injury.In our squatting example used in the poster, the photoshows how using incorrect form by allowing the knees torotate inward and out of alignment with the toes placesexcessive pressure on the medial collateral (inside) ligamentof the knee. Likewise, squatting with the knees too far outward places excessive stress on the lateral (outside) collateral ligament of the knee.Correct FormIncorrect FormAlways keep knees directly over the toes.1-800-628-9737 Fax (801) 975-1159 biggerfasterstronger.com843 West 2400 South, Salt Lake City, UT 84119 [email protected] Six: Eyes on Target. Keeping the eyes on target isa great tool for teaching correct posture and athletic movements because it ensures that the head and spine are inproper alignment. In many cases, adhering to this principlecan help avoid serious injury, such as when a football playerdrops his head during a tackle, a practice that can have catastrophic consequences. In the poster example of the powerclean, not keeping the eyes on target will place excessivestress on the neck and will not allow the upper back musclesto be worked through their full range of motion.Correct FormIncorrect FormKeep your eyes on a target straight ahead (generally)when lifting, sprinting, jumping and even stretching.1-800-628-9737 Fax (801) 975-1159 biggerfasterstronger.com843 West 2400 South, Salt Lake City, UT 84119 [email protected] ORJUMP STANCEBE TALLParallel SquatSPREAD THECHESTPower CleanTOESALIGNEDKNEESALIGNEDBox SquatEYES ONTARGETBonus Poster: The Power Line. Because it summarizes several of the Six Absolutes, we’ve created this bonus poster.The power line is an imaginary vertical line that runsstraight through the athlete’s center of mass. During lifting,an athlete will be able to generate maximum force in thesafest manner by keeping the center of the mass of the barbell in the power line. As you can see, the power line utilizesfour of the Absolutes, including Use an Athletic or JumpStance, Be Tall, Spread the Chest, and Eyes on Target.Hex Bar Deadlift1-800-628-9737 Fax (801) 975-1159 biggerfasterstronger.com843 West 2400 South, Salt Lake City, UT 84119 [email protected] BIGGER FASTER STRONGERMARCH/APRIL 2006
Your BestAssistant Coach!DVDs & Posters to reinforceChampionship Habits!Six Absolutes Posters8 Poster SetTeach perfect sport and liftingtechnique with the all-new,BFS Six Absolutes Posters!70 #325036Training 40Posters#3250805 Poster SetBFS ClinicExercisesInstruction29 #322182Includes instruction onAll BFS Core Lifts andAuxiliary Major Lifts1-800-628-9737Fax (801) 975-1159biggerfasterstronger.com843 West 2400 SouthSalt Lake City, UT [email protected]
regional certificationBFS is comingtoacitynearyou!Scheduled Cities 2005-2006Ann tteChicagoCincinnatiClevelandDallasDes MoinesDetroitHoustonIndianapolisJackson MSJacksonvilleKansas CityLas VegasLittle RockLos AngelesMadisonMemphisMiamiMinneapolisNashvilleNew York ondSacramento/BakersfieldSan AntonioSan DiegoSeattleSFO/San JoseSt. LouisTampaTulsaImprove WeightroomSafety!Coaches Helping Coaches!Go towww.biggerfasterstronger.comfor dates and times.Join other coaches in your area to learn the best formance, you will learn techniques that willways to train your athletes with the proven BFS significantly improve the safety of every sportsprogram. Not only will this certification ensure program. This is a hands-on, learn-by-doingthat you know how to improve athletic percertification.CallRegional Certification1-800-628-9737PRACTICAL COURSE - 1 day, hands-on practicum 149to sign up forTHEORY COURSE - Study Guide with Written Exam, can be completed any time 99a regionalBFS THEORY & PRACTICAL COURSE CERTIFICATION 248certification today!
certificationin-serviceBFS comes to your school or district!Go towww.biggerfasterstronger.comfor dates and times.Learn by doing!Hands-OnInstruction!Learn PerfectTechnique!Imagine having a BFS clinician come to yourschool to work one-on-one with your coachingstaff! Our coaches will show you the best waysto apply the BFS system to your program formaximal effectiveness. With 29 years of experience, no other certification comes close.“A Performance-Enhancing Fitness System” Tom Stewart,Rush-Henrietta High School, NY District Director of Physical EducationIn-Service Certification 199 (per coach, Practical & Theory) 600 Reservation Fee10 Coaches MinimumCall1-800-628-9737to sign up foran in-servicecertification at yourschool!
You can’t slump or lean forward outside your cen-ter of gravity and expect to lift safely or perform well on the . Cincinnati Cleveland Dallas Des Moines Detroit Houston Indianapolis Jackson MS Jacksonville Kansas City Las Vegas . Call 1-800-628-9737 to sign up for an in-servi
