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E@=ƬIJCvA>s^dq:dӊ<;"s'K#hԿ%s][Hh 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.t to give back what I ve been given to the kids of the future. <br>I understood after my interview with Brock what the media guide said about him being the most dedicated athlete in America. Brock is a true eleven  a true Upper Limit athlete. We thank him for being such a great example!don't recognize that weight training makes you feel better. It's like reaching for a personal best every day. It's a real good thing for anyone to do for their body and their attitude. It makes you feel good. <br>Malta's progam relies on theBFS core lifts, and BFS training materials have been on Coach Sargent's desk since he began coaching.  We start out on quarter parallel squats, then bench squats, but with each kid we may work out a little differently. We all enjoy the one-rep-max contests we have three times a year. Tha's one of the great things about the BFS program. It brings out team camaraderie in weight training, which for many is only self-oriented. <br>Malta High was recently treated to a new $12.6 million building, after a fire destroyed the former facility. The weight room is an adequate 940 square feet with a full gamut of serious strength raining equipment includin power racks. LeeAnn wishes the strength training area could be larger, but she's proud of her school.<br> I wish we had more sports to participate in. But we stil have great support for all our athletes and a really great academic school, she ays.  When we were out of town at the state tournament we took a look at the other school's grading standard. For them, 90 to 100 was an A. For Malta it's 94 to 100. They had people passing at 60; at my school we'd flunk out! <br><br>A Day in the Life<br><br>LeeAnn works out four days a week. On the fifth day she does cardio, which may be in the form of plyometrics, football, jumping rope or anything else she can find to get herself running around. Her weight training is basic: working her upper body two days out of the week and her lower bdy two days.<br>In addition to her hour of weights, she attends practices and some days watches the games at home to hone her competition and performance. She still manages to participate in the Church Parish Youth Program.<br> We work mostly on fund-raisers. For instance, we just bought a man a computer. He had his eg amputted and was trying to write his diary, but didn't have a computer. We do a lot of that type of work.<br> Wealso send two representatives to the parish council to give them input about how the kids feel about our church. It's good that we're able to express our opinions, and the council appreciates being able to stay in touch with the youth.It's important. <br>LeeAnn potential. Whatever is inhibiting them beyond their conscious control needs to the weightoom. Coach Grady enthusiatically sated,  their improvement carried over to the playing field as we went 10-1 this year. We won the Vermont Division I league title and the Vermont Division I State Championship. We also placed 9 players on the 1st team Division I All-State and 2 more n the 2nd tea. The oustanding gains they attained in the off-season, and continued with hroughout he in-season, elevated them to a level in which they were able to beat shools with 7 times their enrollmen. Their desire to be the best coupled with their immense dediation to accmplish their goals ade their reams a reality. <br>Cach Grady an his eam plan to ontinue on the new path in which they started last year and have set hig hopes for the future. They are not going to slow down one step. They know that, even though they won the state championship, they are still only just beginning. To BF, Coach Grad thaned,  we at MSJ believe that your program was a major reason or our success these past couple of years. BFS is a proram that we wil continue in thew&Ԟ %2 6$$X^φ|lQeG!>FGqM"G~8!~f]\5+ LPϕ9"ib^4oS7xs`x0O1HG!Lݙ'=:Ytn"ڱ65#mֱ". 4yTy+jy