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Finally, plug the low box squat into the BFS Set-Rep System and start breaking records.<br>The Beginning Athlete. Begin by just sitting on the low box to experience the feel of sitting lower. Next, do a low box squat with just the bar to get used to this very low position and to gain confidence. It will also teach you how to balance properly. <br>There are two variations to experiment with. First, use the box squat technique of sitting and rocking back slightly. Second, try lowering and just slightly touching the box before coming up. After gaining confidence, you may then try a parallel squat. If problems persist, then do the low box squat in place of the parallel squat. In that case, one day of the week do higher box squats and on the other squat day use the low box. However, remember this would be only for the athlete who just cannot parallel squat. The only other reason for doing box squats exclusively is aiding the rehabilitation process of an athlete after knee surgery. <br>I believe that every weight room should now have at least one low box squat. Good luck! Let us know what you think after you have had a while to train with this new depth. Your parallel squat could very well see a nice jump!  re doing for Friday night football or Tuesday night baseball. You know it will be there when you need it. Andrew Baird, who would play key roles as a halfback and an outfielder in his junior year, later described the impact BFS had on the players. He saw the weekly successes the athletes experienced in breaking personal records in the BFS program as a confidence builder for each participant. He also believes that the camaraderie generated by working hard together built team cohesiveness that carried over to the season.<br>Coach Gjormand believes that the success he and Coach Leib pursued started with the championship football season in 2001. Despite a bitter, last-minute opening game loss to rival Oakton High School, the Warhawks knew they had turned the corner when they won a key district game in overtime, 29-22 over W.T. Woodson High. Runs by Andrew Baird, Ryan Ginley and Joe Lewin supplemented B.T. Good s passing to move the Warhawks to a 2-1 record, duplicating or exceeding their win totals of each of the three preceding seasons. Ginley indicated in a Sun Gazette story on the game that  an off season workout program called BFS had been invaluable and as a result the Warhawks were  bigger, faster and stronger. <br>At last the Warhawks had won a close game against a quality opponent after three years of frustrating losses. The year-round BFS training program was making a difference. The Warhawks continued their newfound winning ways, capturing the district championship for the first time in five years.<br>The Warhawks then advanced to the regional playoffs against Edison High School. Madison prevailed 20-14 in overtime, led by Tyier Lee s 156 yards rushing and two touchdowns. Coach Leib feels that Lee s ability to push through injuries and exhaustion he carried the ball 27 times on offense and played outside linebacker on defense was due in no small part to his BFS conditioning.<br>The Warhawks lost the regional championship to Mt. Vernon High School the following week, but their 8-3 record and district championship made all their hard work well worth the effort. Reflecting on the startling reversal from their preceding season s 2-8 record, Coach Leib gave the primary credit to the hard work of his players. He fe