Download Bigger Faster Stronger, 2nd edition by Greg Shepard PDF

By Greg Shepard

Higher swifter better is now larger and higher than ever! This moment variation provides the most well-liked energy education approach for present day highschool and faculty athletes. determine the forged origin you want to compete effectively and boost your athletic career.With the second one variation of larger speedier more suitable, a application that has led groups to over 320 highschool country championships, you will-learn the basic workout suggestions and drills beneficial for constructing power, strength, agility, and velocity for any game; -implement a coaching application that would meet your game functionality wishes and regulate it to suit your own goals;-perform, spot, and trainer complicated performance-optimizing lifts, together with the squat, deadlift, energy fresh, and bench press;-improve velocity, agility, and adaptability to enrich your strength; and-optimize your functionality, within the gymnasium or at the box, with food and meal plans on your body's needs.During the in-season or low season, the customizable courses can accommodate any activity, and each point of festival. in response to the newest learn, and through tens of hundreds of thousands of the nation's most sensible athletes, larger swifter enhanced can raise your play so that you can beat the contest!

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Additional resources for Bigger Faster Stronger, 2nd edition

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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.

Therefore, on your third set, you bring it back down to 370 pounds (168 kilograms). Your new set record total is 1,130 pounds (513 kilograms). 4 Penalty Table Range Penalty Range Penalty 100-195 lb 5 lb 400-495 lb 20 lb 200-295 lb 10 lb 500-595 lb 25 lb 300-395 lb 15 lb 600-695 lb 30 lb BFS Rotational Set-Rep System 23 Starting over. You should start your records over after a layoff of four or more weeks, a major sickness, or a big drop in weight because your strength levels will be down. Also, football players should start over after two-a-days because these practices often create a state of overtraining that weakens the athlete.

Week 4 (10-8-6 or 4-4-2) Do 10-8-6. You will notice that the rep records go to only five reps on the clean and the hex bar or deadlift. Doing extra reps on those two lifts could cause an injury, especially to the lower back. As fatigue sets in, you increase the chances of incurring muscle spasms and failing to maintain correct lifting technique. Week 5 (Starting Over, 3 3 3) Now the fun of the BFS system really begins! From now on, every time you come into the weight room, you have a challenge and an objective.

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