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Ű D Eaxp_'·h /B<5@-;('xEalp4=8g('ӿ·h # i[PO#CӇW7o YyE¨@AiG~(΁m'mʑ^ma$tnvgzBjouVys2~cI @71-̜*_,e㊚#WEvQn3XzfQH@ACܖ)+UWw6'c!l{Sݥ՟E{cG ^+v ( ( ( ( ( ( (<br>Image 8 - B. The Straight Leg Dead Lift: Do Straight Leg Dead Lifts with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time. High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds. The maximum for advanced lifters is 40% of their Parallel Squat max. Do this exercise in a very slow and controlled manner with the chin up and knees locked. Do two to three sets of 10 repetitions two to three times per week. The Straight Leg Dead Lift should be a high priority Auxiliary exercise. It will also help you run faster and jump higher.<br><br>nd of the season, Duncan was one of the leaders on the team that finished second in the state (within its classification of biggest schools). Duncan was First Team All-Conference and a Second Team All-State running back.<br> I made good strength gains during the season, added Duncan.  The week before our state championship game I got a new two-rep max on the clean at 280 pounds. Everything that happened was a pleasant surprise. Duncan s totals at the end of the football season included a 295 bench press, 415 parallel squat, 300 power clan, a 405 Hex Bar lift and a 4.62 forty. As a sophomore, Duncan s time had been 4.95. Needless to say, Duncan overcame his knee injury and a whole lot more. <br> Your confidence is everything, advises Duncan.  Get that going and your body will follow. As you break records and you get stronger, your confidence increases. Without the BFS Program and Coach Rowbotham, I would not have been as successful. Plus, training alongside all the guys in Bob s basement, we all became best friends. <br>Duncan has developed into a true Eleven. On a scale of one to ten, Isaak is an Eleven. He maintains a 3.65 GPA. He has never gone near a drug. Duncan can look you square in the eye and tell you that he has never had even one beer; and as for tobacco, never. He s planning to play college football somewhere next fall, and because of his injury experience, he s looking into a career in sports psychology or physical therapy. And maybe, just maybe, someday Duncan will continue Coach Rowbotham s tradition by training young athletes in a basement of his own. s and graduate. I know now that I m not invincible . . . no one is. <br>Paul has developed some strong convictions as a result of his experiences at Marshall.  Give it all you got in the classroom, advises Paul.  Anything you put your name on make sure it s quality. If you make a mistake, people will judge you on that. Find a role model. Mine is my dad. I have the utmost respect for him. He came to this country when he was 15 in poverty and no education. I have four sisters. One died but the other three have graduated from college or will graduate.<br> My family is the most imder at 15 1 1/4 . With the Olympics being held in Georges home country, Dragila knows she needs to work even harder to bring home the gold. To win it, she says it will probable take vaulting as high as 16 feet, which she thinks is definitely within her reach by then.<br><br> <br>Anything <br>You Can Do. . . .<br><br>Just as Dragila s vaulting ablity has improved, so has the popularity of the event.  I had heard that high school girls were starting to do it in California, and a couple states were trying to push it. She also heard that many athletes were considering going to court about it because the schools thought they couldn t affor the sport and the injury factor was too high.  But the gals thought,  Hey the guys are doing it, why can t