Table of Contents

Chapter 1 Unified Approach to Training

Chapter 2 BFS Rotational Set-Rep System

Chapter 3 BFS In-Season Training

Chapter 4 BFS Readiness Program

Chapter 5 Six Absolutes of Perfect Technique

Chapter 6 Parallel Squat and Squat Variations

Chapter 7 Power Clean and Quick Lifts

Chapter 8 Hex-Bar Deadlift and Deadlift Variations

Chapter 9 Bench Press and Bench Press Variations

Chapter 10 Sport-Specific Auxiliary Lifts

Chapter 11 Agility and the BFS Dot Drill

Chapter 12 Five-Phase Plyometric Program

Chapter 13 Speed Training

Chapter 14 BFS 1-2-3-4 Flexibility Program

Chapter 15 Organization and Weight Room Design

Chapter 16 Safety and Liability

Chapter 17 Strength and Conditioning Technology

About the Author

Greg Shepard, EdD, is the founder of Bigger Faster Stronger (BFS), the most widely followed strength and conditioning program in the United States. Providing strength training programs to high schools and colleges since 1975, BFS has a staff of more than 30 coaches, who conduct an average of 300 clinics a year and train thousands of coaches and athletes annually. Shepard’s BFS Magazine touts a readership of 500,000 coaches and athletes.

Shepard has a master’s degree in exercise physiology from the University of Oregon and a doctorate in the same field from Brigham Young University. During his professional career, he has been a strength coach at Oregon State University, the University of Oregon, and Brigham Young University, where his powerlifting team won a national championship. He was also the strength coach for the NBA’s Utah Jazz from 1981 to 1997. At the time he was hired by the Jazz, Shepard was the only strength coach in the National Basketball Association.

Shepard lives in Provo, Utah.

Kim Goss, MS, PICP Level 1, has been a strength and conditioning coach and editor since serving in the Air Force from 1981 to 1985. He was the strength coach of the Air Force Academy from 1987 to 1994. While there, he designed all workouts not only for the football team but also for all 875 varsity athletes who used the weight room. Goss later ran a private gym and worked with numerous athletes who competed in the Olympic Games.

From 1982 to 1987, Goss was a fitness and strength writer and editor for Runner’s World Publications. He has been the editor in chief of BFS Magazine since 2005 and an editor and researcher with the Poliquin Group since 2009. He has written over 700 articles and edited over 25 books.

Goss earned a master’s degree in human movement science from A.T. Still University in 2009 and a bachelor’s degree in journalism and mass communication from Cal State University– Hayward in 1985. He lives in East Greenwich, Rhode Island.