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They actually form the core of the BFS system and have immediate application to your training.<br><br>Accentuate the Accentuation<br>One of the most popular training principles in eastern Europe, especially among elite athletes, is accentuation. Accentuation is a training strategy that uses resistance exercises and techniques that focus on developing strength primarily in the narrow range of motion emphasized in major sporting movements the range of motion in which there is the highest demand for force production. Let s use the example of a volleyball player.<br>According to accentuation theory, there is little need for elite volleyball players to develop strength in the deep squat position because when they jump, their legs seldom bend beyond the level of a quarter squat. For a scientific consideration of squatting depth, a good source is Vladimir M. Zatsiorsky, a respected Russian sport scientist who served for 18 years as chair of the Department of Biomechanics at the Central Institute of Physical Culture in Moscow. He discusses the accentuation principle in detail in his textbook Science and Practice of Strength Training. <br>Zatsiorsky says that if an elite volleyball player were to perform lower body workouts that consisted of partial squats, full squats and leg presses, 60 percent of the total work performed should be with partial squats and only 25 percent with full squats. One reason is that the weight used in a full squat is considerably less than that used in a partial squat (or the BFS box squat), and as such the most important portion of the athlete s lower-body strength curve will not receive maximal overload. (Incidentally, performing full-range exercises adheres to a workout strategy called peak-contraction training.)<br>Accentuation training is popular because it fulfills the requirements of exercise specificity. The principle of exercise specificity says exercises that have the most carryover to specific athletic activities share the same biomechanical properties as the activities the athlete seeks to improve. For example, because a power clean is basiyou couldn't throw 155 feet, you were a JV guy; to this day I don't believe any high school has ever been able to say that. And we had bunches of kids who could bench 300, squat 400 and power clean 250 pounds -- lifts that college athletes would be proud of.<BR>My next challenge was as head football coach at a high school in Idaho. I inheried a team that was 0-6 and had lost homecoming 72-0; the kids were so dispirited that they just quit, forfeiting their last three games. We trained hard, and the folowing year our team won the country championships and scored a fantastic 29-16 victory over the team that had beat us 72-0. And this is despite the fact that the opposing team had a school enrollment of 1,600 kids to our 850! Then I took over the Granger High School team in Salt Lake City, a team that had won only two ballgames in four years, and we ahieved what is still considered the most dramatic turnaround in the history of Utah. This got everyone's attention.<BR>Coaches were asking me, "How can you take a disaster school and turn it around in just one