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TRAINING & EQUIPMENTWith the help of some Photoshop magic, here are afew of the numerous exercises that can be performed on the BFS 4-Stack Functional Trainer.The Next Step inFunctional TrainingHow a revolutionary multi-use station can provide asolution to crowded weightroomsS“pace: the Final Frontier ”These words, immortalized byTV character Capt. James T.Kirk in the hit series Star Trek, weremeant to apply to the ultimate satisfaction of human curiosity through theexploration of outer space. But they alsoapply to the struggles in facility planning that every strength coach has todeal with; after all, it’s highly unlikelyyou’ll hear a strength coach complain,“I have too much space and not enoughequipment!”For the most part, high schoolweightrooms are too small for thenumber of athletes who want to use50 BIGGER FASTER STRONGERthem. The reasons include the increasing emphasis on weight training for allathletes, especially female athletes, andthe decreasing number of qualified volunteers to help with these training sessions. But due to a struggling economythat prevents schools from expanding orconstructing weightrooms, the amountof equipment in existing facilities tendsto exceed the limits of safety.There are many published guidelines for helping coaches design weightrooms and fitness facilities. For detaileddesign standards and recommendationsfor facility design and exercise equipment standards, the bible in this area isthe Annual Book of ASTM Standards.Founded in 1898, ASTM Internationalis a nonprofit organization that consistsof committees working to provide standards for materials, products, systemsand services. The recommendations inASTM’s annual publication providemuch of the primary authoritative reference material in many lawsuits concerning liability issues in exercise facilities.Treadmills, for example, shouldhave about three feet of space at thesides of the machines and six feetbehind the machines – several deathshave occurred when treadmill users felloff and hit their heads on walls becauseJANUARY/FEBRUARY 2009

the treadmills were positioned too closeto the walls behind them. Likewise, lackof sufficient area to allow for traffic flowcan result in individuals interfering withthose who are using the equipment – aperson who bumps into the side of abarbell when someone is bench pressing could cause the lifter to dislocate ashoulder. For a squat, a serious knee orback injury is possible.One valuable service the companies that sell exercise equipment canoffer is providing 2D – or better yet,3D – weightroom illustrations. Theseillustrations should be drawn to scaleto show exactly how a weightroom canlook, thereby ensuring proper use ofavailable space and the best design forsafe traffic flow.Anyone who is purchasing equipment must be careful to consider theintentions of the person who is usingthe computer program to design theweightroom. If they are selling youequipment, they may disregard safetystandards and simply try to maximizethe available space to put as much oftheir equipment in it as possible.Regardless of who is consultingwith you on the weightroom layout, itis your responsibility to make certainthere is adequate space for the equipment to be used safely. And that maymean checking with the manufacturers,rather than the marketers or distributors, to determine what the actualspacing needs are and other importantinstallation factors, such as whetheror not a piece of equipment must bebolted down to be used safely.Some weight training machineshave a counterbalance system withlevers that extend behind them, andspecial precautions must be taken forthese machines. For example, therecertainly should be warning labels onthe machine from the manufacturers,such as “Steer clear of moving parts” orwww.biggerfasterstronger.comThe unique three-corner design of the 4-Stack Functional Trainer makes efficient useof corner space.“Stand back while in use,” but that’snot enough. The coach and every athlete using your gym must understandhow these machines work.And finally, one way to help reducethe risk of injury is the use of warningsigns. Have warning signs posted allover the place, not just on the equipment. Also have general weightroomrules posted on your walls.New Designs of WeightTraining EquipmentThe hottest new trend in weightroom equipment and organization is tohave one station do it all for core liftsand some major auxiliaries. The elitehalf rack is one example, as is the 8-footPower Rack and Platform, stations thatcombine a lifting platform with a powerrack.What are the advantages of thesestations? Each core lift has a uniquetime constraint. For example, it takeslonger to complete a given numberof sets on the parallel squat than itdoes on the bench press. Therefore, ifyou have four squat stations and fourbench stations with a system of rotatingfrom one to another, you can run intoproblems. The athletes doing the benchfinish their sets before the athletes whoare squatting. What do you do to keepthe situation productive? Well, theathletes who finish first could stretch,do a burnout set or do an auxiliary lift.But consider that a one-station, do-it-allconcept is more efficient. Coaching iseasier because everyone is doing thesame lift. Your time management ismore precise and controlled. The athletes can be more intense and competitive when everyone is performing thesame lift.One issue, however, is what to dowith the corners of the weightroom.Often weightroom designs have troubleutilizing these areas efficiently becausethe racks and platforms have a rectangular design. BFS has come up with asolution: the BFS 4-Stack FunctionalTrainer.Corner SenseFunctional training, the latest buzzword to hit the strength and conditioning profession, refers to using exercisesthat simulate activities that appear insports or in routine activities, and alsorefers to exercises that help correct orprevent muscle imbalances that occurfrom playing a specific sport.1-800-628-9737 51

TRAINING & EQUIPMENTThe basic tools of functionaltraining include cables, preferablythose attached to adjustable pulleys.Cables that attach to high pulleys, forpulldown and pressdown exercises,and low pulleys, for rows, also fallinto this category. Chin-up bars arealso considered useful tools for manyfunctional training exercises.Because many cable exercisesrequire the use of two cable systems,and because a machine’s design mustprevent it from tilting, these cablecrossover units tend to be quitelarge and take up a large, horizontalfootprint of space. To make roomfor these large units, often the choicehas to be made to sacrifice a liftingplatform or power rack. The 4-StackFunctional Trainer provides anotheroption.The 4-Stack Functional Trainer isdesigned to be placed in the corner ofa room. It consists of low- and highpulley stations, two adjustable vertical pulleys and a chin-up bar. Thedesign is such that three people canThe two adjustable vertical pulleys, with stabilizer bars, enable the user to perform an endless variety of unilateral and bilateralexercises.52 BIGGER FASTER STRONGERJANUARY/FEBRUARY 2009

The fixed high pulley is designed for pulldown and press exercises. The fixed low pulley is designed for rowing exercises.train at the same time. Also, the varietyof pulley apparatus enables virtually anyspecial functional training exercise to beperformed, and stabilizing handles allowfor proper positioning during single-limbexercises.One of the unique aspects of thisheavy-duty functional training station isthat the high- and low-pulley units areconnected with a crossbar to which achin-up bar (with wide-grip attachment)is connected for chin-ups, pull-ups andhanging leg raise exercises. In the centerare two adjustable pulleys. The resultis a tremendous variety of exercises thatcan be performed in a minimal amount ofspace. Shown is a sample 3D diagram ofhow this unit can fit into a weightroom,along with demonstrations of several exercises that can be performed using it.As the demand for weight trainingprograms increases, coaches, teachers andadministrators must find creative waysto use every inch of available floor space.The BFS 4-Stack Functional Trainermakes this task much easier. Welcome tothe space age!Pull-ups and chin-ups can be performed on the crossbar that connects the two major units ofthe machine. The crossbar comes with V-shaped handles for wide-grip 37 53

Several configurations available tomeet your facilities individual needs- add a dual lat pull down or anadustable cable crossoverExtremely compact footprint. Allowsutilization of corners and wall spaceLat Pulls and Low pulls offer 200lbWeight Stacks / 200lb ResistanceFunctional Trainer offers 2 x 200-lbweight stacks/ 100lb resistance with5-year warrantyCall BFS to learn more about thisversatile stationDEDICATED TO HELPING ATHLETES SUCCEED SINCE 1976Starting at5,999 Stock Price(Black Paint/Gray Upholstery)#4001024cEXPAND YOUR WORKOUTS - 1-800-628-9737 www.biggerfasterstronger.com email us at info@bfsmail.com 843 West 2400 South, Salt Lake City, UT 84119 Fax (801) 975-1159

WE HAVE YOUR HEX BARSpecialized Hex Bars to fit your program needs.ORIGINAL HEX BAR 99uuuuuThe classic modelThe best way to perform deadlifts and shrugsHex bar design offers greater stability thantriangle designWeighs 45 lbs with solid, 2” Olympic sleevesHolds five 45 lb Slim-line plates with collarsHIGH HEX BAR 119uuuuHandles are 4” higher than original Hex Bar, toaccommodate taller or bigger athletesA must for basketball teamsWeighs 45 lbs with solid, 2” Olympic sleevesHolds five 45 lb Slim-line plates with collarsCOMBO HEX BAR 149uuuuCombines the High-Hex and regularHex bars in one barSimply flip over to change exercisestarting positionWeighs 50 lbs with solid, 2” Olympic sleevesHolds five 45 lb Slim-line plates with collarsMEGA HEX BAR 189uuuuuuBuilt for the biggest and strongest athletesWeighs 75 lbsSolid, 2” Olympic sleeves and a thicker steel frameHolds up to nine 45 lb Slim-line plates per sideCombines the High-Hex and regular Hex barsin one barSimply flip over to change exercise starting positionYOUTH HEX BAR 139uuuuuGreat for teaching perfect techniqueWeighs only 15 lbsSlightly smaller in diameter with shorter sleevesIdeal for rehab and upper body exercisesUsed in the BFS Readiness ProgramDEDICATED TO HELPING ATHLETES SUCCEED SINCE 1976DMAXIMIZE STRENGTH - CALL 1-800-628-9737online at www.biggerfasterstronger.com email us at info@bfsmail.com843 West 2400 South, Salt Lake City, UT 84119 Fax (801) 975-1159

Functional Training TRAINING & EQUIPMENT " With the help of some Photoshop magic, here are a few of the numerous exercises that can be per-formed on the BFS 4-Stack Functional Trainer. 50-53_FourStk.indd 50 12/8/08 7:10:00 AM. www.biggerfasterstronger.com 1-800-628-9737 51