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I also did a BFS Clinic there last June. The previous lifting experience of the Cathedral High School athletes was limited. So Baron went from a raw rookie to  looking good in one day. <br>POWER BALANCE LIFT #2: Place the bar on your shoulders like you are going to do a Back Squat while using a Snatch grip. Again squat all the way down like Baron and balance yourself. Now, see if you can press the weight all the way up so you look like Photo #3 again. The trick is to see if you can press the bar up from your shoulders while maintaining perfect balance.<br>POWER BALANCE LIFT #3: Do Drill #2 but now see if you can press it up, hold it for three seconds and then stand erect; all without losing your balance!<br>The athletes are yelling at me from their stations,  Coach Shepard look at me! I can do it! As it usually turns out, well over half the athletes can do it. This naturally leads into a great ending as we talk about the great success of the day as well as the future. Hopefully, you can use this article and do the same thing. Good luck!<br>Recommended Sets & Reps: Two sets of five reps on each lift.r> Anthony has been faithful to the BFS system and is currently bench pressing 300-pounds. His other core lifts include a 410-pound parallel squat and a 240-pound power clean, Informed Rich.  Anthony has brought his 40-yard dash time down to 5.2 seconds and hopes to get his time down in the 4's before graduation. He is currently a 16-year old in the first semester of his sophomore year. <br>Homedale started using the BFS System four years ago and the team has now been in the state finals three years running (winning the title in '97). Coach Hoyt attributes the BFS System to the great success of their team. He states,  Coach Asbury's decision to maintain the BFS System with the help of assistant David Carson was the key to the success of Anthony Pearson and the rest of the Trojans. All our athletes and coaches are sold on this system because we see the results and we can make BFS fit our time constraints. Several high schools in our area have had outstanding results using the same system, so BFS will remain our #1 vehicle to success in the future. <br>About this year's season Coach Hoyt continues,  This year the Trojans were supposed to be in a major rebuilding situation with the loss of fifteen seniors, five all-staters, and the player of the year in '97 and '98. After a sensational off-season in the weight room using the BFS core lifts, plyometrics, running, the dot drill and summer passing league, the Trojans managed to finish first in their conference and play in the state title game despite having a new system, and an abnormal amount of team youth (Homedale started two freshmen, two sophomores, and only four seniors on the varsity football team). I guess, with this many athletes returning next year, as well as the return of Anthony, the Trojans are sure to be a dominating force next year as well.out 8-9 inches off the floor. This allows for the back to be properly locked-in and the chest spread. By doing this, the athletes are able to place the lifting emphasis on their hips and legs as opposed to their backs and arms. You simply cannot do this with a five or a ten pound steel plate because the bar is barley off the floor causing the athlete to have to bend almost completely over just to pick up the weight. Both BFS Training Plates are the same size as a 45-pound plate. The 5 lb Training plate is about an inch thick and made of very hard urethane, while the 10 lb bumper is about 2 inches thick and made of a softer urethane that gives. This allows for the plates to be dropped as opposed to being set back down. Kids especially love the bright colored 10-pound Bumper plate and the Aluma-lite bar. It looks like 135 pounds but really only weighs 35 pounds. <br><br>TEACH CORRECT TECHNIQUE<bržMR%3=O:&OQ6&4v+b6qyg9Z`%_,.|Mի\xR" 4GʂI C{SmBqό tq?_?$JZ#j|\w+.P2n  D|u!0DN1-S[Q<ƷoږqU^gKIFz[$V_O'̿3lȳhJ՜bw,yr