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Hopefully, you can use this article and do the same thing. Good luck!<br>Recommended Sets & Reps: Two sets of five reps on each lift. an almost unfair advantage. <br>That advantage is exactly what the coaching staff utilized. They placed the mountain-sized mammoth at the heart of their offense and defensive line. The division one prospect saw his love for the weight room translate into domination at the line of scrimmage.<br> The common mistake that people made, commented Popovich,  was thinking that our team had the biggest line on the field. The truth is that guys like John Garcia made the difference. <br> John Garcia, recipient of the Badger s  Iron Man award, started at offensive guard being only 5 8 and 170 lbs, proved that the BFS program can elevate a smaller or lighter player to a competitive level! John might not have been bigger than his opponents but he was faster and stronger. Lifting well over three times his body weight, Garcia could lift an amazing 585 lbs in the box squat! His improvement record is outstanding: comparing his freshman and junior year he improved in the parallel squat from 170 to 365 lbs, his power clean jumped from 115 to 215, and his bench went from 145 to 235. <br>Many seniors just like Popovich and Garcia spent endless hours of training. Not only did they achieve their goal of being the best team in history at Yosemite High School, they have sparked the fires of tradition that will be burning strong for some time. Coach Eames love of tenacious weight room practices proved to be the winning edge that made the Badgers  VALLEY CHAMPS . ing the weight back on the glutes and hips. Make sure the lower back remains concave in a  locked-in position. Then, shift your power upward to drive the hips and legs in a forward, upward surge of momentum.<br>Make sure you use your powerful hip and buttock muscles including the tendons. If you go down and just touch the box, or bench, like most people, then all you develop are the quadriceps. This would be a serious mistake for an athlete. Finally, the athlete should drive up on his toes in an explosive type action at the last part of the lift. If the weight is too heavy to do this, the athlete should always try and have the feeling of coming up on the toes. The athlete should have the same feeling of blocking, tackling, rebounding or releasing a track implement at this final stage.<br><br><br>THE FINER POINTS<br>Obviously the height of the box makes a difference in the amount of weight that can be handled. The ideal starting point is about two-inches above parallel. Sometimes the tall, skinny athlete needs a higher level in order to get his technique correct. The same is often true with the over-fat younger athlete. The bottom line is control. 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