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We have several athletes bench pressing over 440 and squatting over 550. <br>In addition to maintaining a sound lifting program, VanDeZande encourages success with a motivation program he calls his  Steak Dinner Club. VanDeZande explains,  We have nine basic tests for football, the core lifts and vertical jump, standing long jump, pro agility shuttle and the BFS dot drill. If an athlete achieves a certain standard in one of those tests, I buy them a steak dinner. The standards include the following: bench press, 400; squat, 500; power clean, 325; power jerk, 315; hex bar deadlift, 650; long jump, 10 feet; vertical jump, 36 inches; pro agility, 4.7 for offensive linemen and 4.2 for all others; and the dot drill, 4.5 seconds for linemen and 4.0 seconds for everyone else.  During spring ball I invite the winners over to my house for a big shindig of steak dinners. I expect to see more than 30 athletes this year. <br>One athlete who has consumed a lot of VanDeZande s steaks is free safety Nick Daniken, who is entering his senior year at SOU. At 5-11 and 205 pounds, Daniken overcame a serious back injury from a car accident in high school to lead the Raiders with 80 total tackles, 37 of them solo. With a 4.54 forty and a 520 squat, Daniken is sure to catch the eye of pro scouts who often visit SOU.<br>VanDeZande s advice to future strength coaches is straight to the point:  Get into the BFS system---no question. When I look at many of the teams we ve hammered despite their superior talent and facilities, it s obvious that if they were doing what they should be doing they would beat us, says VanDeZande.  Also, I would advise young coaches to be open to learning from other coaches and to set high standards. <br>Although his success has afforded him many opportunities to move to larger schools, VanDeZande is very content here.  Southern Oregon University is awesome. Coach Olson is a person of tremendous integrity who has instilled an amazing level of class in this program. As for the Oregon countryside and geography, this is a wonderful place to be. <br><br>You might even say it s perfect.ot drill is great for wrestling, says Llew,  because when someone is trying to take you down they re shooting at your legs, so the ability to quickly move your feet is an important skill. <br>Eddie is a firm believer in power cleans and squats for wrestling strength.  For me, I really like the power clean belyKgo%~jj}rEUXQ;NiG۪tyWS6"#J]N [UAV mZ6ZOaAxvOM N6~ʃ=7Ws)7d3bDjEOJ@WuhNێ=@:ܚ ͳP5rJ2X 7blf@5P˻>NQo6?dq'QLUcާ8'Hg wǪ׵1fʜT ݿb?s[ŕ-pR9f5u-ѝ;&T Y*eP@3^ڱm ڼ+A,rƆG*s,>$/0$=x4ϊ*>ۧ29$8fFOWK]NTx0U6sOʳؑqU-0cSڡsǧJ֚ 6D9 qEY4TȨvN8"+jYWbI(g#T,8Y%Ʋ?&!F8J(  =k2 2U˕lrOE3oܜE8QTFLQOҷoD0nCTbYf<'$Eqɶ{E`H#tۘ緜}ݨI91ފ+j [8J" $C1fE6xT`f) c *?ڡ(Q䞻MHdQQ'?»fQ$TY&BmؖG}0 W^!b4<$&p9>E=OCxp/') R+"u2~{@=k<tVܖWguZ:ʏ!Tvڝտ-Қh]T:zRE735QdP9Q|-<^j%7^(i14yOI]WZDc ݠzQd~j3ڙnSu@Š^=(, layed a large role in the M-ettes victory. She won the state championship title in the discus and placed second in both the javelin and shot put. <br><br>FOOTBALL<br<br>Head football coach, Scott King, has much to be proud f. Out of 130 games played while coaching at Malta High, his ferocious Mustangs have been vctoious 104 times. The Mustangs have won two state championships, earned a 2nd place, and made it to the semi-finals three years. Out of 214 students at Mala High School, 80 turned out for footbal this last fall. The mustangs have found out how to win and not very many kids want tomiss out on it. <br>Malta s football season was filled with exciting moments, as they fought their way to capture the statecrown. First eam All-State Quarterback, Cody Oxarart, led the Mustangs on offense. In a quarterfinal game againt Fort Benton, All-State defensie tackle, Lance Spencer, shined in the limelight to help his team advance in the playoffs. In double overtime, Spencer snagged an interception and returned it 85 yards fo