Bigger Faster Stronger (BFS) Periodization: Weekly Cycles, Macrocycles, and Principles

How long is the periodization period in the Bigger Faster Stronger training protocol?

The Bigger Faster Stronger (BFS) training protocol primarily utilizes a one-week periodization cycle for its core strength and power development, which then integrates into larger, seasonally-aligned macrocycles for athletes.

Understanding Bigger Faster Stronger (BFS) Periodization

Bigger Faster Stronger (BFS) is a comprehensive strength and conditioning program designed for athletes to enhance performance across various sports. Developed by Dr. Greg Shepard, BFS emphasizes the development of absolute strength, power, speed, agility, and flexibility. Central to its effectiveness is a structured approach to training known as periodization, which involves the systematic planning of training variables (intensity, volume, exercise selection) over time to optimize adaptation and prevent overtraining.

The Core BFS Weekly Cycle: A Form of Undulating Periodization

Unlike traditional linear periodization models that might dedicate several weeks or months to a single training focus (e.g., hypertrophy, then strength, then power), BFS often employs a form of undulating periodization, specifically within its weekly structure.

The primary "periodization period" within the BFS protocol is typically one week. Within this single week, the training variables are intentionally varied to provide different stimuli and promote recovery. A common BFS weekly schedule for core lifts follows this pattern:

• Heavy Day: Focuses on maximal strength with lower repetitions and higher intensity (e.g., 3 sets of 3-5 reps). This day aims to challenge the neuromuscular system with significant loads.
• Medium Day: Involves moderate intensity and volume (e.g., 3 sets of 5-8 reps). This day allows for continued strength development without the same level of neural fatigue as a heavy day.
• Light Day: Emphasizes higher repetitions and lower intensity (e.g., 3 sets of 8-12 reps or more), often incorporating speed and agility drills. This day promotes muscular endurance, active recovery, and skill development.

This weekly fluctuation in intensity and volume allows athletes to consistently train different aspects of strength and power while allowing for adequate recovery from the more demanding sessions.

Macrocycles and Seasonal Planning in BFS

While the weekly cycle forms the immediate periodization structure, BFS also considers longer-term planning, known as macrocycles, which typically align with an athlete's competitive season. These macrocycles dictate the overall focus and intensity modulation of the weekly cycles.

• Off-Season: This period, often lasting several months, is dedicated to building foundational strength, power, and general physical preparedness. The weekly BFS cycle will be implemented with a primary focus on progressive overload in the core lifts.
• Pre-Season: As the competitive season approaches, the focus gradually shifts towards more sport-specific training, maintaining strength while increasing sport-specific skills and conditioning. The weekly BFS structure remains, but the overall volume and intensity might be adjusted to accommodate other training demands.
• In-Season: During the competitive season, the primary goal is to maintain strength and power while minimizing fatigue and maximizing performance. Training volume is typically reduced, and the weekly BFS cycle is adapted to ensure athletes are fresh for competition. This often involves fewer heavy days or lighter overall loads.
• Post-Season/Active Recovery: A period of reduced training intensity and volume, focusing on recovery, addressing imbalances, and preparing the body for the next off-season.

Therefore, while the "periodization period" in terms of stimulus variation is primarily weekly, these weekly cycles are strategically placed and adjusted within a larger annual or multi-year plan (macrocycle) to peak performance at critical times.

Key Principles Guiding BFS Periodization

The underlying principles of exercise science guide the BFS periodization approach:

• Progressive Overload: The body must be continually challenged with increasing demands to adapt and grow stronger.
• Specificity: Training should be relevant to the demands of the sport or desired outcome.
• Recovery: Adequate rest and nutrition are crucial for adaptation and performance enhancement.
• Variation: Changing training stimuli helps prevent plateaus, reduces the risk of overuse injuries, and keeps training engaging. The weekly undulating structure is a prime example of this.
• Individualization: Programs must be adaptable to the unique needs, goals, and recovery capabilities of each athlete.

Practical Application and Flexibility

The BFS protocol, with its inherent weekly periodization, offers a flexible framework. Coaches and athletes can adjust the specific exercises, intensities, and volumes within the weekly structure to best suit the demands of their sport, their current training phase, and individual athlete responses. The consistent theme, however, is the systematic variation of training stress within a short, manageable cycle, which then scales up to meet the demands of an entire athletic year.