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These exercises can also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time durig any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening thse muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and contolled manner. <br>them so that the staff would be certain to understand just what kind of pressures the players woud endure off the field."&nbsp;The <U>Baltimore Sun</U> added, "Coach Weatherbie fired up the whole academy. His impact was so positive, he received a standing ovation walking through the dining hall." But what about the lack of size? Coach Weatherbie has implanted the following popular slogan into every midshipman's brain: "It's not the size of the dog that matters but the size of the fight of the dog."&nbsp;</P> <P>Last year Navy finished with a 5-6 record which was their best since 1990. The Midhsipmen went from 102nd in scoring defense to 17th in the nation; from 107th in rushing offense to 7th in the nation and they were 18th nationally in total defense. Navy set seven school records in 1995 and had a second team All-America in junior conerback Sean Andrews who did not even get into a game the previous year. Five opponents were held to under 100 yards rushing.&nbsp;</P> <P>Will Navy's rich heritage be revived? They have had 29 first team All-America's, 17 National Football Foundaton &amp; Hall of Fame Inductees, 4 Maxwell Trophy Winners and were National Football Champions in 1926. They rank 26th among Division I schools with 554 victories and a winning percentage of .556 which includes 264 shutouts. However, times have been tougher in recent years. It has been 15 years since Navy has won the Commander in Chief's Trophy (avy must beat bothArmy and Air Force in the same year). They have only beaten Army and Air orce once in the last five years previous to 1996.&nbsp;</P> <P>Scott Runyon, receivers coach, had his office down the hall. It was great seeing Scott again. He was our 1981 National Bigger Faster Stronger Athlete of the Year. Right outside the locker room is a synthetic turf practice field and there practicing was the famous Naval Academy Band which was originally formed in 1852. Just beyond this field is the mine and realizetheir potential. We have a comprehensive program utilizing strength/power trainY8 3T,ƋqQ|2PE^b}lpOչ ̹Fu$egԲdNX@ vE-UIEo`5`L ZֱkPdɺ(^h(E/%V;z۰ᔣVn~E.hUs7Sø+zvpWe3n<|t@K7ױY78ǚ 1+5E].LYj]snګhM\>Xc[u~zuS&8xύr AB8PC}D