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Their competition with themselves is the real fuel to their fire. I have noticed constant improvement in the quality of work the guys are doing. Also, the time in the weight room allows for strong bonds to form between teammates. This dynamic team unity that begins in the weight room carries over to their on- and off-field relationships with each other. I like to think that a lot of our success is formed from the family environment that is initially created in the weight room, Riccio said.<br>This off-season the Mountain Lions are once again hard at work in the weight room in hopes of taking that next step of playing for a state championship next year. For two years in a row the Altoona players and coaches have come up one game short. But that s all the more reason to work that much harder this year. And one area of improvement will be with the in-season weight program.<br> I don t think we ve done a great job with the in-season program. If we want to win a state championship, I think it s ging to come from not being satisfied with maintaining our strength throughout the season. We need to keep getting stronger, and the BFS in-season program is going to help! said Adams.<br>In 2003, the Mountain Lions expect nothing less than a trip to the state championship. And there is reason for their optimism. They have two of the best offensive linemen in the state of Pennsylvania in Sean Shannon and Zack Haulman. Whatever the outcome, the Mountaino Power Pulls which is a Power Clean movement in addition to Dumbbell Cleans and Dumbbell Clans and Presses.&nbsp; Overhead Squats are done with a snatch rip for balance, along with a ton of medicine ball work.</P> <P>At Green Bay, if you miss a scheduled workout, you are fined.&nbsp; "We haven't had anyone miss for two years," Coach Johnton recollected.&nbsp; "In that instance, Coach Holmgren really let that player have it at practice.&nbsp; Coach Holmgren is a super person to work for.&nbsp; If any player didn't commit to weights, Reggie and Brett would take care of them anyway." </P> <P>I marveled at the similarity between the Green Bay and BFS Strength and Conditioning programs.&nbsp; I shrugged, "Well Ken, we're either on the Green Bay&nbsp;program or you're on the BFS program."&nbsp; We both laughed.&nbsp; Coach Johnston remarked, "Bigger Faster Stronger has great deal going for them, especially for the high school coach."</P> <P>Coach Johnston believes in Box Squats and Partial Benches.&nbsp; These two lifts form the backbone of the BFS program.&nbsp; They make everything hum along like a beautiful song.&nbsp; They create a huge advantage during the season especially at the high school level.&nbsp; They create a nice advantage during the off-season with speed and jump drills.&nbsp; They help the athlete avoid plateaus in all lifts but especially with the Parallel Squat and Bench Press.</P> <P>Since many wieght rooms do not have a Power Rack, we at BFS evolved to the Towel or Padded Bench Press instead of Partials.&nbsp; I learned the Box Squat&nbsp; and Partial Bench Press secret in Los Angeles in the late 1960's.&nbsp; Louis Simmons, now from Columbus, Ohio, learned the same secret from the same source.&nbsp; Hence, he calрd恹qI$.@F-_XɷL lAiW,J3`!!CJc #AWOKqXI0ODC~Wk !őT;m>X(_zӾAr9Y4/` o_lQ222%U_ꞵfu̯'>mu$_[ؤKQrkS,Xx_̣ar#8Tg*<\Ӣp.r-UHNW6HY(D*|¥_]E 6p9Cq|:Jϡ +{I%ǪTVݒ߼VG^%IՂ1=?^t؂1}GRU+Է[EM,bE^p zF7I՚ Q4.I^\dS[_4R  0DƤv$7/n*߮q ˵"4_Xf<8Wm6$uRXmc}N5(RfJg >bqcy D@ ]f,oiQq $A FRk\^ }=4XzrTG{\.1Ő;ش %*:Η"GP)V#ai:k7r-!1#V 1Aio>H eVV*tD`z! f?mO$cB e@ (\qӅk\4:з.%]H1bNLX~g ;(1 PRZ