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By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>. This gives them motivation and they don t become stagnant in their workouts. Coach Calcagno went on to explain that the kids need to be training corrctly to increase their speed and strength.  Te older kids showing the younger ones how to lift is promising to a Coach. To see twenty five freshmen and twenty five sophomores in te weight room lifting is great. <br>Durig the summer Coach Calcagno has two classes in the weight room, one in the morning and another in the afternoon. The kids have the option to attend eitherone. Three days a week are spent working on the weights and two days are spent working on plyometrics. There are about 120 kids who attend throughout the day.<br>The Pirates have a motivational weight liftig program called the  Pirate Power System . On this system, all athlees who otalondered over life s bigger picture, I reflected upon the importance of gratitude and families.<br>I finished my letter to Steve:  I now that in the afterlife Craigs body and mind will be restored. I know he will thank you for being the father that you are. Families are a forever thing. Later, Steve called me and told me he has the same feelings. <br>It s a good time now to remember ur families and treasure them. Time to take a few moments to think beyond our everyday problems and focus on the big picture. <br><br>Time to be grateful.<br>is the Parallel Squat and the other core lift is a Squat Variation. Te Squat Variation tostart with is the Box Squat. An experienced lifter could use a Front Squat as a core lift Squat Varation. The Box Squat is the preferred lift to do during the seaso. Thereare five reasons why we Box Squat:<br><br>REASON ONE: It s Easy. <br><br>The Box Squat is the easiest of all free weight exercises to do and to teach the Six Absolutes or proper lifting technique. Anyone can Box Squatwith great form in the first day. Any inexperienced lifter at any level would benefit greatly by larning to Box Squat. 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