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'_u(50Ks\Wb;K]\ C=<"jxATfu]BG,BEkp՟41R$U<$g$֍ēpq[?ٺ]$Gja|pgkӨ/$ACs6q4| e=8W=?*r)zwԱ]s SޛJZQINE$b mTg`1OoZv9z<0rIKljByOT?JB\ɊSi.TdNU%rx4@jq+L w2}{TliTQ솖: AkdսN_*F'[4@:t<br>The BFS Way<br><br>Since he was four years old, Cole has been doing the BFS Dot Drill and reciting the principles of the BFS program, and says he enjoys every issue of BFS magazine.  I love it  wheever I read the magazine it inspires me to go out and do more thigs because it shows me that there are other athletes are working as hard as me. It tells me that I ve got to work harder and that I can t miss a day of practice  everybody will miss a day of working out sometime, but ifI don t then I m always gaining on my competition. The magazine also inspires me because it tells me about some of the troubles that many outstanding athletes have had to overcome. In fact, his strong work ethic i the reason he prefers not o have training partners. <br> When I work out I like to get everything done, and then do extra. Whenever I work out with a partner, wehave to change weights too much and it just takes up too much time. I like being by myself, pushing myself, and whenever I needa spotter I call on my dad to come over and help me out. As for his expectations for this work ethic, his immediate goals include squatting 500 pounds and running 4.3 in the 40.<br> One person who inspires Cole is his brother, who is now at Central Missouri focusing on his pre-med studies.  He s very supportive of me, says Cole.  When he was in high school, we would compete against each other and get little attitudes; but whenever he was on that field, all I did was focus on him. And that is the way he is with me now. He calls me almost every night, and we talk football and he helps me out. He is my main role model  he is the one who convinced me that I could do all this. <br>When asked who he would like to thank for helping him achieve his goals, Cole answered like a true Eleven:  I thank God and my family, because God is the one who made it all possible and it s my family who pushed me to do it. climb and a lot of pulling exercises. After just one year of training as a redshirt, Cael became Iowa State s first freshman national champion, the first freshman to be named Most Outstanding Wrestler in the NCAA Championships, ISU Male Athlete of the Year and the South Korea National Invitation Wrestling Tournament Champion. <br> the year would walkaway with the trophy and itle of state champions.&nbsp; There was never any doubt that we wanted to do everything in our power to win.&nbsp; We believe that first you must win in the weight room.&nbsp; When we had Dr. Greg Shepard to Alaska to speak to our players, he asked us if we wanted to win.&nbsp; The qustion is a touchy one.&nbsp; We had lost the last two state championships each by 5 points.&nbsp; By the weight room door is a sign--#11.&nbsp; Dr. Shepard asked the team on a scale of one to ten, how hard do you think you havll aswer wrong a) 3 percent arked - Not Correct b) 5 percent not marked - Not Correct c) 15 percent marked - Correct d) 20 percent marked -Correct e) 40 percent marked - Correct ID = 152 | The BFS stretching progam is divided into four groups of strethes, the first group consisting of one stretch performed on a ench. What are the other three groups? *Overallanswer Correct* a) Two Standing, Thee on the Floor, Four on the Wall b) Two Standing, Three on the Wall, Four on the Floor marked - Correct c) Two on the Floor, Threein the Air, Four on the Wall ID = 17 | Best results in increasing vetical jump performance come from combining squatting and plyometrics, rather than from performing each type of raining by itself: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 117 | What is/are the advantage(s) of performing a sraight-leg deadlift on a platform? *Overall answer Correct* a) It provides a deeper stretch marked - Correct b) It changes the center of mass to parallel form c) It changes the center of mass to sequential form ) A and Bonly e) A and C only ID = 127 | The bench press with chains cn be used a asubstitute for the towel bench press: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 101 | Achieving at least a parallel depth in thesquat offers what enefit(s)? *Overal answer Correct* a) The lower-body muscles become stronger and bigger, especially the quadriceps and hamstrings b) The growth plates become more flexible c) The knee ligaments become thicker and stronger d) A and C only marked - Corrct e) B and C only ID = 159 | Name two BFS core exercises that athletes often use wrist straps for. *Overall answer orrect* a) Behind-the-neck press and seated leg curl b) Power clean and seated leg curl c) Power Clean and Hex Bar Dealift marked - Corr