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Now squat all the way down while maintaining great balance and technique. Hold the low position for three seconds and then stand erect again. See Photo #3 with Baron Holmes who is a 9th grade receiver at Cathedral City High School in California. I also did a BFS Clinic there last June. The previous lifting experience of the Cathedral High School athletes was limited. So Baron went from a raw rookie to  looking good in one day. <br>POWER BALANCE LIFT #2: Place the bar on your shoulders like you are going to do a Back Squat while using a Snatch grip. Again squat all the way down like Baron and balance yourself. Now, see if you can press the weight all the way up so you look like Photo #3 again. he trick is to see if you can press the bar up from your shoulders while maintaining perfect balance.<br>POWER BALANCE LIFT #3: Do Drill #2 but now see if you can press it up, hold it for three seconds and then stand erect; all without losing your balance!<br>The athletes are yelling at me from their stations,  Coach Shepard look at me! I can do it! As it usually turns out, well over half the athletes can do it. This naturally leads into a great ending as we talk about the great success of the day as well as the future. 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.ll in junior, open, and masters competitions. His most accomplished athlete is Luke Klaja, now a successful physical therapist with a private practice in Klamath Falls, Oregon. Klaja was a memer of the 1980 Olympic Team, competing i the 198-pound bodyweight class. Known for hs speed and excellent technique, Klaja at his strongest was able to clean and jerk 429 pounds. At the Olympic Trials when Klaja was about to attempt a weight that would earn him a spot on the team, Miller recalls that his athlete turned to him for encouragement to make the lift. Bemused that his athlete needed any more incentive than making the Olympic team, Miller quipped,  Miss it and you owe me $100! To this day, Klaja remains in excellent shape,and in 1998 he broke the national masters clean and jerk record in the 45-49 age group, lifting 319 pounds in the 187-pound class.<br>As a lifter in hisown right, Miller had a competitive lifting career that spanned four decades. At age 19 he broke the national teenage record in the snatch; at age 41 there were no more than a handful of US lifters stronger than Miller as he snatched 281 and clean and jerked 352 while weighing 181, despite having several surgeries that included two spinal fusions. Two years ago at age 61 he cleaned 319. Not only can Miler hold his own in the weight room against many college football players, at 61 he ran the 40 in 4.91!<br>In the 70s when he was working tirelessly as our coaching coordinator, Miller traveled extensively in foreign counties to stdy the training of the world s best weightlifters. At one time he was able to get a pivate audience with Bulgarin Head Coach Ivan Abadjiev, the man who single-handedly transformed Bulgaria into a world weightlifting power capable of challenging, and often defeating, the mighty Russians. <br>Miller wrote and lectured extensively about the keys to Bulgaria s success, one of which was to keep the multiple daily workouts short, often no more than 45 minutes, to prevent overtraiing and to enable the athletes to work out harder. He also wrote extensively on the Bulgarian lifting style, which was difficult to