Trapper Strength And Conditioning Program
TRAPPER STRENGTH AND CONDITIONING PROGRAM Now keep rotating your workouts in this 4-week cycle. You can expect to break
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TRAPPER STRENGTH AND CONDITIONING PROGRAM Now keep rotating your workouts in this 4-week cycle. You can expect to break 8 or more records per week, 400 records per year. Remember we are not concerned with only breaking a 1 rep max, but all kinds of set-rep records. For example, if we break a 3-set or 5-set record our onerep max will have to go up! What would happen if you broke 8 personal records per week for one year? It kind of boggles the min... doesn’t it. The SKY'S THE LIMIT!! B. Missing a Rep: Sometimes you may miss a rep. For example, you're trying to do 3 x 3 with 275 and on the last set you can only do 2 reps. You have 2 options: 1. Rest and try again with the same or lighter weight 2. Penalize yourself 5 pounds per 100 pounds on the bar (in the above, for example, you would penalize yourself 10 pounds). C. Adjusting: The BFS system gives you the flexibility in adjusting poundage's as you progress through your workout. For example, your 3 x 3 set record is 1095 pounds. So you do your first set with 370 pounds and it's fairly easy. On your next set you select 390 pounds, and it's super tough (but you still get those 3 reps!). Therefore, on your 3rd set you bring it back down to 370 pounds. Now you've set a new set-rep record of 1130 pounds! D. When to Start Over: You should start your records over after a layoff of 3 or more weeks, a major sickness or a big drop in weight, or after two-a-days. E. Time and/or Facility Challenges: The in-season workout can be used if time or facilities are limited, for your off-season program (PE Class, Large Class, Small Weight Room, etc). F. Auxiliary lifts: Generally, we recommend that you choose about five auxiliary exercises that will help you win in your sport. Typically do 2 sets of 10 reps, and no more than 5 auxiliary exercises per workout session. Suggested Aux. Lifts for Football: Military Press: Great for shoulder strength, and upper body explosiveness. Place bar on lower pecs to start. End overhead with arms locked. Incline Bench: Duplicates blocking position and therefore strengthens the upper chest and arms for more powerful blocking. Heavy Dips: Unbelievable in developing powerful triceps and pecs. A must for every routine!
TRAPPER STRENGTH AND CONDITIONING PROGRAM The BFS Super Set-Rep Program virtually eliminates plateaus. You should always be in a position of making progress. No other program can do this. If you have been doing 3 sets of 10 reps, 1 set of 15 reps, 5 sets of 5 reps, you no doubt reach a plateau very quickly. You cannot do the same workout time after time. You must alternate lifts, percentages of maximums, and alternate sets and reps. Even with more complex systems, such as cycle/circuit workouts you will still eventually hit a plateau. The BFS system allows you to alternate your lifts, sets and reps in such a way that a specific workout is repeated only every fifth week. This system has two simple rules: First, establish your records, and second, break those records! If you follow this system exactly, you will never reach a plateau II. The Workout The lifting part of the program consists of a 3-day workout week. If you lift more times than that, you will probably neglect or underemphasize other important training areas like flexibility, agility, plyometric and speed training.
THE BFS TOTAL OFF-SEASON WORK OUT MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SQUAT
DOT DRILL
POWER CLEAN
DOT DRILL
SQUAT
BENCH
AGILITY
SQUAT
AGILITY
BENCH
POWER CLEAN
SPORT SPECIFIC
BENCH
SPORT SPECIFIC
POWER CLEAN
AUXILIARY LIFTS
FLEXIBILITY
AUXILIARY LIFTS
FLEXIBILITY
AUXILIARY LIFTS
FLEXIBILITY
FLEXIBILITY
FLEXIBILITY
TRAPPER STRENGTH AND CONDITIONING PROGRAM (1)Other Squat Variations: Front Squats or One legged Squats or Lunges. (2)Acceptable Bench Variations: Close Grips, Wide Grips or Inclines. (3)Flexibility and agility can be done outside of the weight room. Your flexibility program can be done before and after your lifting program for the best results. The BFS 10-minute 1-2-3-4 flexibility program and BFS Dot Drill are available on video. (4)The effect of plyometric can be measured by testing the vertical jump and standing long jump. (5)It is recommended that a Trap Bar be used for dead lifts. If a trap bar is not available, a spotted dead lift could be used. Using the above routine for Box Squats, the work-out would be recorded as above (note: that on the 3+ set, 205 lbs. was lifted 10 times. This is recorded as 205/the number of reps. The next time increase the amount of weight until you can do that weight 10 times. Etc). The total amount of weight lifted is the Set Record. Each time you do a routine, set a new Set Record!! Start right in with 3 sets of 3 reps (see set-rep log sheet). This is the first week of the BFS 4-week cycle. You will do 3 sets of 3 reps on each core lift this entire first week. You will also begin recording your workouts as you establish your rep records and set records!!
TRAPPER STRENGTH AND CONDITIONING PROGRAM Week 1 Start right in with 3 sets of 3 reps (see set-rep log sheet). This is the first week of the BFS 4-week cycle. You will do 3 sets of 3 reps on each core lift this entire first week. You will also begin recording your workouts as you establish your rep records and set records!! MONDAY SQUATS: First set, 45-145 lbs. x 3 reps. Now for the 2nd set, you may either go up in poundage, stay the same or go down. Let's say you do 175 pounds for the second set and 205 for the 3rd set. Important Concept: on the final set, you should do 3 or more reps; up to 10 reps. Don't worry if this 1st weeks routine seems too easy, you need to be concerned about proper lifting and spotting techniques. BENCH: Since most athletes know their max. on the bench, use 70% of your max. for your first set. If you've never done benches before, use 70% of your body weight, or 105 lbs., whichever is less. If this is too much weight for 3 reps, drop the poundage. For your 2nd set, you may go up, stay the same or go down in poundage. Do 3 or more reps on the final set, up to 10 reps. CLEAN: Do the 3 x 3 workout. Use 70% of your maximum. If you've never cleaned before, use 70% of your body weight or 105 pounds, whichever is the least. Use the same procedure for the 2nd and 3rd set as on Monday's work-out and record your efforts as outlined above. On the final set you should do 3+ reps up to 5 reps. WEDNESDAY SQUATS: First set, 45-145 lbs. x 3 reps. Now for the 2nd set, you may either go up in poundage, stay the same or go down. Let's say you do 175 pounds for the second set and 205 for the 3rd set. Important Concept: on the final set, you should do 3 or more reps; up to 10 reps. Don't worry if this 1st weeks routine seems too easy, you need to be concerned about proper lifting and spotting techniques. BENCH: Since most athletes know their max. on the bench, use 70% of your max. for your first set. If you've never done benches before, use 70% of your body weight, or 105 lbs., whichever is less. If this is too much weight for 3 reps, drop the poundage. For your 2nd set, you may go up, stay the same or go down in poundage. Do 3 or more reps on the final set, up to 10 reps. CLEAN: Do the 3 x 3 workout. Use 70% of your maximum. If you've never cleaned before, use 70% of your body weight or 105 pounds, whichever is the least. Use the same procedure for the 2nd and 3rd set as on Monday's work-out and record your efforts as outlined above. On the final set you should do 3+ reps up to 5 reps. FRIDAY Same as Monday
TRAPPER STRENGTH AND CONDITIONING PROGRAM WEEK 1 SETS & REPS
3 sets-3 reps
3 sets-3 reps
3 sets-3 reps
BENCH
SQUAT
POWER CLEAN
MONDAY
1 X_____ 2X_____3X_____
1 X_____2X_____3X_____
1 X_____ 2X_____3X_____
1X_____2X_____3X_____
WEDNESDAY
1 X_____ 2X_____3X_____
1 X_____2X_____3X_____
1 X_____ 2X_____3X_____
1X_____2X_____3X_____
FRIDAY
1 X_____ 2X_____3X_____
1 X_____2X_____3X_____
1 X_____ 2X_____3X_____
1X_____2X_____3X_____
TUES & THURS
DOT DRILL SEE GUIDE
AGILITY LADDER STAIRS
SPORT SPECIFIC ROUTES RUNNING BASES
FLEXIBILITY SEE GUIDE
AUX- LIFTS
3 SETS & 12 REPS
LAWN MOWERS
MILITARY PRESS
INCLINE PRESS
UPWARD ROWS
DIPS
1 X 12________
1 X 12________
1 X 12_______
1 X 12_______
1 X MAX________
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X MAX _______
3 X 12 _______
3 X 12 _______
3 X 12 ______
3 X 12 ______
3 X MAX _______
CORE LIFTS
VARIATIONS
TRAPPER STRENGTH AND CONDITIONING PROGRAM THE SECOND WEEK: 5 sets of 5 reps (5 x 5). This is a brutal and long workout. You may wish to cut down to 3 sets of 5 because of time or energy (especially on the Dead Lift and Clean Day). Select your poundage's as in the first week. Record your efforts. IMPORTANT: Do 5 or more reps on the last set (up to 10) except Clean and Dead Lift, which should be no more than 5 reps. Push yourself to the point of failure on that last set!! You will notice that you go no more than 5 reps on cleans and dead lift. Doing extra reps on these two lifts could cause an injury, especially to the lower back. As fatigue sets in, chance for muscle spasms and incorrect lifting techniques increase
TRAPPER STRENGTH AND CONDITIONING PROGRAM WEEK 2 SETS & REPS
5 sets-5 reps
5 sets-5 reps
5 sets-5 reps
CORE LIFTS
BENCH
SQUAT
POWER CLEAN
1 X_____ 2X_____3X_____
1 X_____2X_____3X_____
1 X_____ 2X_____3X_____
1X_____2X_____3X_____
4X____ 5X______
4X____ 5X______
4X____ 5X______
4X____ 5X______
1 X_____ 2X_____3X_____
1 X_____2X_____3X_____
1 X_____ 2X_____3X_____
1X_____2X_____3X_____
4X____ 5X______
4X____ 5X______
4X____ 5X______
4X____ 5X______
1 X_____ 2X_____3X_____
1 X_____2X_____3X_____
1 X_____ 2X_____3X_____
1X_____2X_____3X_____
4X____ 5X______
4X____ 5X______
4X____ 5X______
4X____ 5X______
TUES & THURS
DOT DRILL SEE GUIDE
AGILITY LADDER STAIRS
SPORT SPECIFIC ROUTES BASES
FLEXIBILITY SEE GUIDE
AUX- LIFTS
3 SETS & 12 REPS
LAWN MOWERS
MILITARY PRESS
INCLINE PRESS
UPWARD ROWS
DIPS
1 X 12________
1 X 12________
1 X 12_______
1 X 12_______
1 X MAX________
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X MAX _______
3 X 12 _______
3 X 12 _______
3 X 12 ______
3 X 12 ______
3 X MAX _______
MONDAY
WEDNESDAY
FRIDAY
VARIATIONS
TRAPPER STRENGTH AND CONDITIONING PROGRAM THE THIRD WEEK: 5-4-3-2-1. This is not quite as hard as 5 x 5, but you still may need to cut this down to 5-3-1 because of time or energy. IMPORTANT: Do one or more reps on the last set. GO TO FAILURE!! The third week is a perfect time to max out on a one-rep max, just by following the regular routine and using the earlier sets as a warm-up. WEEK 3 SETS & REPS
5-4-3-2-1
5-4-3-2-1
5x5
CORE LIFTS
BENCH
SQUAT
POWER CLEAN
MONDAY
5X_____ 4X_____3X_____
5X_____ 4X_____3X_____
1 X_____ 2X_____3X_____
5X_____ 4X_____3X_____
2X____ 1X______
2X____ 1X______
4X____ 5X______
2X____ 1X______
5X_____ 4X_____3X_____
5X_____ 4X_____3X_____
1 X_____ 2X_____3X_____
5X_____ 4X_____3X_____
2X____ 1X______
2X____ 1X______
4X____ 5X______
2X____ 1X______
MAX DAY:_____________
MAX DAY:_____________
MAX DAY:_____________
MAX DAY:_____________
1 REP
1 REP
1 REP
1 REP
DOT DRILL
AGILITY
SPORT SPECIFIC
FLEXIBILITY
SEE GUIDE
LADDER-STAIRS
ROUTES-RUNNING BASES
SEE GUIDE
WEDNESDAY
FRIDAY
TUES & THURS
VARIATIONS
AUX- LIFTS
3 SETS & 12 REPS
LAWN MOWERS
MILITARY PRESS
INCLINE PRESS
UPWARD ROWS
DIPS
1 X 12________
1 X 12________
1 X 12_______
1 X 12_______
1 X MAX________
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X MAX _______
3 X 12 _______
3 X 12 _______
3 X 12 ______
3 X 12 ______
3 X MAX _______
TRAPPER STRENGTH AND CONDITIONING PROGRAM THE FOURTH WEEK: 10-8-6 or 4-4-2 Here is your chance to establish another set record. The sets and reps are 10-8-6 with the Bench, Towel Bench, Box Squat and Squat, but are 4-4-2 with the Clean and Dead Lift. Record your efforts. IMPORTANT: Do 6+ or 2+ reps on the last set depending on the core lift. WEEK 4
10-8-6 0R 4-4-2
YOU WRITE IN WHICH
SETS YOU USED
SETS & REPS
10-8-6 0R 4-4-2
10-8-6 0R 4-4-2
5x5
CORE LIFTS
BENCH
SQUAT
POWER CLEAN
MONDAY
__X_____ __X_____
__X_____ __X_____
1 X_____ 2X_____3X_____
__X_____ __X_____
__X_____
__X_____
4X____ 5X______
__X_____
__X_____ __X_____
__X_____ __X_____
1 X_____ 2X_____3X_____
__X_____ __X_____
__X_____
__X_____
4X____ 5X______
__X_____
__X_____ __X_____
__X_____ __X_____
1 X_____ 2X_____3X_____
__X_____ __X_____
__X_____
__X_____
4X____ 5X______
__X_____
DOT DRILL
AGILITY
SPORT SPECIFIC
FLEXIBILITY
SEE GUIDE
LADDER-STAIRS
ROUTES- BASES
SEE GUIDE
WEDNESDAY
FRIDAY
TUES & THURS
VARIATIONS
AUX- LIFTS
3 SETS & 12 REPS
LAWN MOWERS
MILITARY PRESS
INCLINE PRESS
UPWARD ROWS
DIPS
1 X 12________
1 X 12________
1 X 12_______
1 X 12_______
1 X MAX________
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X MAX _______
3 X 12 _______
3 X 12 _______
3 X 12 ______
3 X 12 ______
3 X MAX _______
TRAPPER STRENGTH AND CONDITIONING PROGRAM THE FIFTH WEEK: Now the fun of the BFS system kicks into gear. From now on every time you come into the weight room, you've got a challenge and an objective. You should try to break as many Set-Rep records as possible. Begin the 5th week by again doing the 3 x 3 workout. Your objective is to do more total weight and additional weight/reps on that all important 3rd set (3+). WEEK 5
BREAK YOUR RECORDS
FROM WEEK 1
SETS & REPS
3 sets-3 reps
3 sets-3 reps
3 sets-3 reps
CORE LIFTS
BENCH
SQUAT
POWER CLEAN
MONDAY
1 X_____ 2X_____3X_____
1 X_____2X_____3X_____
1 X_____ 2X_____3X_____
1X_____2X_____3X_____
WEDNESDAY
1 X_____ 2X_____3X_____
1 X_____2X_____3X_____
1 X_____ 2X_____3X_____
1X_____2X_____3X_____
FRIDAY
1 X_____ 2X_____3X_____
1 X_____2X_____3X_____
1 X_____ 2X_____3X_____
1X_____2X_____3X_____
TUES & THURS
DOT DRILL
AGILITY
SPORT SPECIFIC
FLEXIBILITY
SEE GUIDE
LADDER-STAIRS
ROUTES-RUNNING BASES
SEE GUIDE
VARIATIONS
AUX- LIFTS
3 SETS & 12 REPS
LAWN MOWERS
MILITARY PRESS
INCLINE PRESS
UPWARD ROWS
DIPS
1 X 12________
1 X 12________
1 X 12_______
1 X 12_______
1 X MAX________
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X MAX _______
3 X 12 _______
3 X 12 _______
3 X 12 ______
3 X 12 ______
3 X MAX _______
TRAPPER STRENGTH AND CONDITIONING PROGRAM THE SEVENTH WEEK: Break your 5 x 5 records WEEK 6 SETS & REPS
BREAK YOUR RECORDS
FROM WEEK 2
5 sets-5 reps
5 sets-5 reps
5 sets-5 reps
BENCH
SQUAT
POWER CLEAN
1 X_____ 2X_____3X_____
1 X_____2X_____3X_____
1 X_____ 2X_____3X_____
1X_____2X_____3X_____
4X____ 5X______
4X____ 5X______
4X____ 5X______
4X____ 5X______
1 X_____ 2X_____3X_____
1 X_____2X_____3X_____
1 X_____ 2X_____3X_____
1X_____2X_____3X_____
4X____ 5X______
4X____ 5X______
4X____ 5X______
4X____ 5X______
1 X_____ 2X_____3X_____
1 X_____2X_____3X_____
1 X_____ 2X_____3X_____
1X_____2X_____3X_____
4X____ 5X______
4X____ 5X______
4X____ 5X______
4X____ 5X______
TUES & THURS
DOT DRILL SEE GUIDE
AGILITY LADDER STAIRS
SPORT SPECIFIC ROUTES RUNNING BASES
FLEXIBILITY SEE GUIDE
AUX- LIFTS
3 SETS & 12 REPS
LAWN MOWERS
MILITARY PRESS
INCLINE PRESS
UPWARD ROWS
DIPS
1 X 12________
1 X 12________
1 X 12_______
1 X 12_______
1 X MAX________
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X MAX _______
3 X 12 _______
3 X 12 _______
3 X 12 ______
3 X 12 ______
3 X MAX _______
CORE LIFTS MONDAY
WEDNESDAY
FRIDAY
VARIATIONS
TRAPPER STRENGTH AND CONDITIONING PROGRAM THE SEVENTH WEEK: Break your 5-4-3-2-1 records! WEEK 7
BREAK YOUR RECORDS
FROM WEEK 3
SETS & REPS
5-4-3-2-1
5-4-3-2-1
5x5
CORE LIFTS
BENCH
SQUAT
POWER CLEAN
MONDAY
5X_____ 4X_____3X_____
5X_____ 4X_____3X_____
1 X_____ 2X_____3X_____
5X_____ 4X_____3X_____
2X____ 1X______
2X____ 1X______
4X____ 5X______
2X____ 1X______
5X_____ 4X_____3X_____
5X_____ 4X_____3X_____
1 X_____ 2X_____3X_____
5X_____ 4X_____3X_____
2X____ 1X______
2X____ 1X______
4X____ 5X______
2X____ 1X______
MAX DAY:_____________
MAX DAY:_____________
MAX DAY:_____________
MAX DAY:_____________
1 REP
1 REP
1 REP
1 REP
DOT DRILL
AGILITY
SPORT SPECIFIC
FLEXIBILITY
SEE GUIDE
LADDER-STAIRS
ROUTES- BASES
SEE GUIDE
WEDNESDAY
FRIDAY
TUES & THURS
VARIATIONS
AUX- LIFTS
3 SETS & 12 REPS
LAWN MOWERS
MILITARY PRESS
INCLINE PRESS
UPWARD ROWS
DIPS
1 X 12________
1 X 12________
1 X 12_______
1 X 12_______
1 X MAX________
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X MAX _______
3 X 12 _______
3 X 12 _______
3 X 12 ______
3 X 12 ______
3 X MAX _______
TRAPPER STRENGTH AND CONDITIONING PROGRAM THE EIGHTH WEEK: Break your 10-8-6 or 4-4-2 records! BREAK YOUR RECORDS
FROM WEEK 4
WEEK 8
10-8-6 0R 4-4-2
YOU WRITE IN WHICH
5x5
SETS & REPS
10-8-6 0R 4-4-2
10-8-6 0R 4-4-2
5x5
CORE LIFTS
BENCH
SQUAT
POWER CLEAN
MONDAY
__X_____ __X_____
__X_____ __X_____
1 X_____ 2X_____3X_____
__X_____ __X_____
__X_____
__X_____
4X____ 5X______
__X_____
__X_____ __X_____
__X_____ __X_____
1 X_____ 2X_____3X_____
__X_____ __X_____
__X_____
__X_____
4X____ 5X______
__X_____
__X_____ __X_____
__X_____ __X_____
1 X_____ 2X_____3X_____
__X_____ __X_____
__X_____
__X_____
4X____ 5X______
__X_____
DOT DRILL
AGILITY
SPORT SPECIFIC
FLEXIBILITY
SEE GUIDE
LADDER-STAIRS
ROUTES- BASES
SEE GUIDE
WEDNESDAY
FRIDAY
TUES & THURS
VARIATIONS
AUX- LIFTS
3 SETS & 12 REPS
LAWN MOWERS
MILITARY PRESS
INCLINE PRESS
UPWARD ROWS
DIPS
1 X 12________
1 X 12________
1 X 12_______
1 X 12_______
1 X MAX________
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X 12 _______
2 X MAX _______
3 X 12 _______
3 X 12 _______
3 X 12 ______
3 X 12 ______
3 X MAX _______
TRAPPER STRENGTH AND CONDITIONING PROGRAM