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G\g>kp qh?uȥP~֜*n ^dg\֤IR O;e @ꋖ?LM8ۭGAj `^7?'5귂ymc;u iFV(Px(ز`? o_U#qWslGp2 JHA0Xdz]5 vB6yt%۽}VCljQEcjP̱b+ᾴVS 8Nv>&:bjIFX}3$+_]qGh3_tq8^IɠK {ua]*KuڄUg; *⍱1ןa."Qu09ֹ`LsBta"g@5NH Kc5pD$)Ҥ˚58''#ˑܞm7m]2P鞕.j$"JGOah^.rcB59w}k;+D6ICg ny>cŽ΀cq 8AW8 q'W̠TpFDʋU:&PD W`I vTq }@:(B1gUelzPwnJ(魏:ܷLrvѻ3?P*Fm?3B99ɨ`t mfb31մf7Gpj ZVaלYq 9Cd:RݡwFP{N8SMJ&U-8GZđg= Ar0r2#jeRڀ+XBrG$ֺx!H X@€SM-2XcܟJhպC|ŏAK#lM1pӸhKmQVTZ!s9vƬq9;bi8?.iDm*.U<)@Rܗz nTfGvV8hA"W1j48b)!rl׊mM WOM28#=gYH䍣1yUDmN3ȸRGLsϭ^n({wτ܈='= eQk6?ߙ6 !:-4gF oo ^HǵOPH(Ȭ1qӸ8ҨpA ;c*FASs;G n! =tż=،X=$a XhVp޳]?Z"y.G`1:u7 'Sgnn)v@DGm4ش`8Z<*$ <iM FcwFqs>(9,څP#̒<۹>1>2Y^T\LǑ,rj=kĚ|P5\R@mo–,o) K)&k 4r)@-5X'l2 8X%Ќg=+QPC$3؆r!H%8+oux+U%$-֠ ^"g]*M>p*4pr#HDZ$ CCKVC@nt?ºG[ݲx5&Ihr?Gq*ݢh(- nR9=s@=U&< "'?_Ɨaq<'p{6*g Zȳnݦ]G";y9we=Ԥrga\`WBBaW9 ёR?*f 09>å($j;PSqlRQYե+3*\xW+in;dBd. The faculty has picked up on the program, whether it s in the new cardio room (donated by the Donovan family), doing the Tae-Be fitness tapes, or just lifting weights. They have become part of our weight-room family. Even our school priest, Father Bob Tynski, has become a die-hard lifter. One of our highlights was cheering on Father Bob as he attempted a 300 pound bench. When he cleared the lift, high fives and smiles filled the room as he signed his name on the 300 pound bench wall. The local papers have also picked up on the program, with several articles being written. Even as far away as West Virginia University, they have heard of the Notre Dame lifting program.<br>When the program first started there was only one 300-pound bencher and the parallel squat was unheard of. After just 5 months of the BFS system, along with alternative exercises picked up from Al Johnson (WVU) and Brian Neese (1999 America s Strongest Man Champion), our testing prior to football camp came with great strides in the right direction. Sixteen players tested at 300 or better in the bench press and great technique was obtained in the parallel squat. That year, the football team went 7 and 3, with a loss in the State playoff first round. The biggest thing that most players liked about their first year of BFS was that they got stronger as the season went on.<br><br>PRE-SEASON TESTS<br><br>It is said that championships are won from January through August, so back to work we went. Sticking to the plan and fine tuning our program, we were thrilled with our pre-2000 season test.<br>On the bench press, 33 players lifted 300 pounds or more and 4 players bench pressed over 400 pounds. On the parallel squat, there were 18 players over 400 pounds. Dot drill times improved an average of 13 seconds per player. Team times for the 40-yard dash improved .02 seconds. Our biggest improvement was Ryan Jenkins, a senior (Captain) defensive tackle. Ryan went from a 5.38 forty time to a 4.9. Jenkins was also one of those 400 plus in the bench and squat. Ryan credits his speed improvement to stretching, squaĸ5Mf075Ps q=#e dzS1]O/5~7ڄ>mhH)Dqcy |8+eElhJ@n͢ ֥jkR 6WQأnrb?E귱YdC>v_ 쬬|kWφOxX8?JV;/ܬ=(rHSrB/KO"坋ƣݭ9|Q?٣s>bkaW׭tQJ=\L&!S.K/z}(3M],43_40Ҋ_͂SeraC6@IqҦrzU@ݿʪCW1N%iJU2rz:vQ ϵzS xrIy#1Mc}]oJdE쎔5q£(4i  tc\lI8tt;҄9q?vEv쎔fg3r J"_&|;i&p2 ? ;Kjir'keFp:j.a+rpGpBEJc(f?GJOEQcG8;Gw"8􀭝?O"sEH4h)0E8hàZ뎞=)E3HiE'ӊLTQ&:T~ %i UB@~=J>=Jz 6A@~=J>=Jz 6A@~=J>=Jz 6A@~=J>=Jz 6A@~=J>=Jz 6A@~=J>=Jz 6A@~=dmڀ(z _AWvj6mGIammKQWvj(h(((((((((((((J(hJ(hJ(hJ(hJ(hJ(hgAyd`v+Gzl7rbu :pqM[)K&q\BO޷o 6$+yc'%Rx2P<{r#1r: u @5}#%Fk#`R%CkNC->׾l6dY)F~ ƙ@ܻQ|5O\cn(F5!:0ѯ*SF-Re|)+q*-zl725=qgRG;2pBӠAEYB]zfiMjN&cL{v[_}8޻ָBqTWƝ8Tm!(*P1z8t`ޠ~-J⬞XX4n>itNáȫĚӡ:5RDz ;`0i|(RJ"0l8J83О[ራ,!,:Z弙 U9e +Qև)Ƽ1C~ )͛v sba-{o!U=, …M V剻UXʪ($IҘy7ݰB*DzPUVOn``Ǡ$iWv cT5hJ7FtnڕЕ1pJ12Y9Y-bBF,я ^Xj0[];F?J/_6btB9>COS򾏧V PWX1*?*xe3pFRvf,kWG r1\0>hXm$TbzbJ;t?I ۋ¾XBƇȠ,P@A-eH8A7?N\TiZ| fۯX@qEENk(Z\ >GR2JX9Z_+bz9zt}{wV_yaH9:'#fýfe-#ZywUqzQ !B_­WFPVK2pU<~54;{K)cI!.]ɏIt#\j7\%0`Y$C!eudԕqWOaKKX"i& rjV"U C$Q6{B;JcjG#W1ۖ+\rSk*+T|¦Sn{*NWksrme/#y2z}h-m;]B%ɔ©H؃-zr㒄8Hm̰1nUT2(PwuJ)+Ng%Z@U^nXƸ(lc'鑳@ihLEMs`KR|!?d|X>7{lUhT)_TZW(֋Du '[P&V%/=O}MbAJB˜69>W~6[= i=25(ld{xk6*eY&]lULilU9qt&]cUZ ?1uӛ }Ive&&Qo)QĽ$SB!JmbYQ_3e\`>Y[̇͘ĺ/ 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 ill not receive+YJʇ~C bhh[RW/eou#۷tewppԊD x_|sjW9jԋ^y;Kyv4ܱ4TjΩ\43GPȻ0+sEcB{O ?gd$8dl]ڬBB=Z3tv%+=Ì:FS,85~Fʖ ,ַ,VDpA- Xt_4(T4w6!x4G&Kiqdᒶ*o kN@<9r%:hJȗSJ9Y^yHvG+[B}A3s X$w {p'յ\*ݫ}S 5;ojvf{#$2}&{B8 De?k KY N-0GП9f[R=JgIMnz1H7 |䧺hªcң`