Bigger, Faster, Stronger
BFS Elective (10th - 12th)
BIGGER, FASTER, STRONGER COURSE OUTLINE
In a typical week:
Monday, Wednesday, Friday – Weight Lifting, Dot Drill, Abs, Stretching
Tuesday and Thursday – Cardio, Abs, stretching
Weight lifting (6 points per week, 2 pts. per day)
Day 1 Day 2 Day 3
Bench Press Power Cleans Towel Bench
Parallel Squat Incline or Hex Box Squat
Leg Curl Lunges LegCurl
Leg Extension Step-ups Leg Extension
Straight Leg Deadlift Straight Arm Raises Straight Leg Deadlift
Arm Curls DB Bench Press Arm Curls
Tricep Extension Shoulder Press Tricep Extension
Cardiovascular Training (4 points per week, 2 pts. per day)
Attendance (20 points for the quarter)
1 point off per absence not made up within 1 week.
2 tardies equals 1 absence from class. Tardies cannot be made-up.
On your 6th absence that’s not made up, you will credit for the class.
On your 11th absence from class, you will lose credit for the class
Dress Days - #1 loss of 2 pts, #2 loss of 8 pts, #3 loss of credit
Papers/Cardio Test (8-12 points for the quarter)
Grading Scale – 90%, 80%, 70%, 60% with plus and minus
*All make-ups must be completed during the 60 minute lunch period.
*Lifting Day – Missed lifts must be completed
*Cardio Day - 20 minutes on a machine
YOU HAVE 1 WEEK TO GET YOUR MAKE-UPS COMPLETED