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Then Bishop O Dowd returned with a vengeance to put them out in the semi-finals. Although the Pirates lost in the semi-finals, they were still labeled the Hayword Area Athletic League Champions. Six players were named All-League and inside linebacker Mike Smith was named Defensive Player of the Year. <br>Coach Calcagno says he has really been blessed. San Leandro had not been to the playoffs in eight years and had not won league since 1987. Just three years after taking over a desolate program and incorporating the BFS system, he led the Pirates to a 9-1 record and an HAAL Championship Title. Quite the turn around for the former Pirate himself.<br>When discussing the keys for turning this losing tradition around, Coach Calcagno replied,  On the BFS system the kids are able to see their results as they keep track of sets & reps. This gives them motivation and they don t become stagnant in their workouts. Coach Calcagno went on to explain that the kids need to be training corrctly to increase their speed and strength.  Te older kids showing the younger ones how to lift is promising to a Coach. To see twenty five freshmen and twenty five sophomores in te weight room lifting is great. <br>Durig the summer Coach Calcagno has two classes in the weight room, one in the morning and another in the afternoon. The kids have the option to attend eitherone. Three days a week are spent working on the weights and two days are spent working on plyometrics. There are about 120 kids who attend throughout the day.<br>The Pirates have a motivational weight liftig program called the  Pirate Power System . On this system, all athlees who otalondered over life s bigger picture, I reflected upon the importance of gratitude and families.<br>I finished my letter to Steve:  I now that in the afterlife Craigs body and mind will be restored. I know he will thank you for being the father that you are. Families are a forever thing. Later, Steve called me and told me he has the same feelings. <br>It s a good time now to remember ur families and treasure them. Time to take a few moments to think beyond our everyday problems and focus on the big picture. <br><br>Time to be grateful.<br>is the Parallel Squat and the other core lift is a Squat Variation. Te Squat Variation tostart with is the Box Squat. An experienced lifter could use a Front Squat as a core lift Squat Varation. The Box Squat is the preferred lift to do during the seaso. Thereare five reasons why we Box Squat:<br><br>REASON ONE: It s Easy. <br><br>The Box Squat is the easiest of all free weight exercises to do and to teach the Six Absolutes or proper lifting technique. Anyone can Box Squatwith great form in the first day. Any inexperienced lifter at any level would benefit greatly by larning to Box Squat. 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