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Vm`c\  {i1򊊵\f#?(qx8 TPxcްZb1.#gD8՝R 1By)OnI+YvK@ NxS gCF">f``LXz<*r}EFwa(nYczSIaO'?šz9 "$yҜz}J.@ 22q=(7-al Program, our players have increased their strength by at least 33% on core lifts. Our average varsity starter bench presses 304 pounds, power cleans 226 pounds, box squats 458 pounds, and squats 400 pounds. <br>Our baseball program is so convinced and our progress is so dramatic that our football team has changed their strength training program to BFS. Our basketball program also was using a successful college strength program and began using the BFS TotalProgram four months ago. They have experienced tremendous strength and speed improvements like our baseball program has. It is so exciting should fully extend.<br>Remember practice this sprint system, concentrate on one area of the body for each sprint (upper, torso, or lower). On the lastsprint f each set combine the eight points to achieve a ful speed sprint. Time and record the last sprint of each set in your logbook. Try to break the record each week. Practice this system tow to three times a week when the body is FRESH.<br>Following these guidelines and principles EVERY athlete can improve speed dramatically!<br>r to break that tackle. This is exactly why athletes ho excel in the weight room often may be outlayed by physically weaker opponents who can apply a given level of strength more quickly.<brFor mos athletes, especially beginning-lvel and most high school thletes, power cleans and push jerks can produce significan improvements in power. And with limited amounts of tme available to most of these athletes, the basic BFS system s perfect. However athletes who have extra time or who are at especialy hih levels of ability may be ready for more sport-specific power movements using medcine balls.<br>For example, a volleyball player will want o achieve maximal jumping ability. If the player does eri57 `ܩ;uats using a barbell, the weight slows down, acieving zero velocity at the end of the movement. This is necessary for safety purposes. But in jumping, there is an increase in velocity, with peak forces occurring near the end of the movement. This difference in veloit curves may not mean much to a 12-flat sprinter trying to lower their time to 11.9, but such training details mean a lot to a 10.4 sprinter trying to lowr their time to 10.39. <br><br>Testing<br><br>In addition to their use in developing power, medicine balls are a great tool to determine if an athlete needs to concentrate more on increasing strength or power. A great test, and one that is used extensivey in Europe, is to hav an athlete throw various wights of medicine balls overheadnd backwards or distance. If there is a big difference in the measurements, this indicates the athlete has excellent lower-body power and should cocentrate mor on BFS 206, and I found that I could throw the discus just as far asI did when I was heavier  and my injuries disappeared. <br><br>The State of the Sport<br><br>rsity where he is having mucft var windowY = 25 // from top function openCalendar() { var win =indow.open("Calendar.asp", "Calendar", "width=800,height=500,scrollbars=yes,resizable=yes"); win.moveTo(windowX,windowY); } function openCalendar() { var win = window.open("Calendar.asp", s"tJP,q wtc;t5B>Lus<Ǫ*QY9] }HՐ#jSxϗ>D*u6F"lґh?LX+t_WkSo*69dq9PmuSfe$͑)g$vw~ɏ xq1QΠG8ȍoЧ~2ˉq9Z.632'J<: 6a]1FM)3n](пoHBGaSy1$YVV3PDRt 'x^0Mu+[P>J ?towK0MH922-Y}ϳJfŚ8A%#X8V/OTRio"DYO@޵~3*f 0nxMnmpq} 󔘰;,qB_g_=Na|>-Q tܟZlS2;;sei1rXxHTI 1T1UeV&dhQFH5N4g4bH3Pۈ#7уR,=,,xGUZ#7@koG"ۀMOU/ע<+p!WJv23 5FS{m5 y`uNp$3&Y9eG㡞LOm$Mi5i<-\|  #Ca\ XT?=p% ! 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