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I feel that what we do in the off-season is a key ingredient in the success that we've had over the last several years."<br><br>Big State, Big Numbers<br><br>For football, Dicus's favorite lifts include the power clean, push press, back and front squats, lunges, bench and incline press, and the military press. "Those are our core lifts that we are going to make sure we hit heavy, and then we add more specific lifts." The result of such a sound training system is that last year three football players power cleaned 300 and twelve did at least 250, two squatted over 600 and six did over 500, and two benched over 400 and seven did over 300.<br><br>Although the deadlift is a part of his program, Dicus prefers to emphasize the power clean and has no reservations about teaching it to kids and encouraging other coaches to try it. Furthermore, he believes that the critics of the lift are those who simply do not know how to teach it. "I think that's a lot of it, but that's one of the things that we've been able to do here which has put us ahead of a lot of programs. It's not that we just go out and do the power clean. We take our time teaching it, breaking down the lift into phases. We start with the deadlift, then work on the high pull and then the rack position. You've got to break it down." As an added incentive to put forth 100 percent in the weight room, every May the coaches put on what Dicus calls a "strength show" with the football team. "We do all of our testing on stage in the auditorium for the high school student body and the community. We put the spotlights on them and blare the music it's just unbelievable. Last year about 700 fans came to watch."<br><br>Concerning injuries, Dicus says, "We have been blessed. Over the last several years we haven't had any injuries in the weight room. Also, because our depth is very minimal, in our practices we don't do any tackling where we're going to take them to the ground."<br><br>Although oe mass that would decrease jumping height (and, for some athletes, adversely affect the aesthetics of the performance, which greatly influence the athletes placement). Other athletes who may not want to develop additional muscle mass from emphasizing full squats are gymnasts, divers, high jumpers and even swimmers. <br>Let s examine the box squat in more detail by looking at the concept of starting strength.<br><br>Getting a Head Start on the Competition<br><br>First, it s time for some more definitions. During a concentric contraction a muscle develops tension and shortens, causing movement to occur. During an isometric contraction a muscle develops tension without a change in joint angle; thus no external movement occurs. And during an eccentric contraction, a muscle develops tension and lengthens, also causing movement to occur.<br>One factor that makes the box squat especially effective for sport-specific training is that the exercise requires the athlete to perform a concentric muscular contraction after a prolonged isometric muscular contraction. The effect of this on performance is that the pause (isometric) phase dissipates the stored energy (part of the plyometric effect) that develops during the lowering (eccentric) phase of the lift, energy that would otherwise be used to help during the lifting phase. <br>In powerlifting competition, research has shown that an extra second delay waiting for the judge s signal to press the weight off the chest in the bench press could result in a five-percent difference in the amount of weight lifted. This is one reason that although it has been allowed in competition to have spotters place the barbell on the ch