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Our female lifter would most likely start with 83 pounds (37.5 kilos) for her first attempt, for the simple reason that anything less would be ludicrous. For her second attempt she would have to jump to at least 94 pounds (42.5 kilos), then finish with 99 pounds (45 kilos). Coaches who are used to athletes who weigh closer tncerning Free Weights<br><br>" Spotters must be used.<br>" Use collars.<br>" Return all weight plates to racks.b3Ub8RFpޟ1yzh8Q@O=V7Im$\3F#0Kې1#h#T/NE \ Hg].W[Scv E݃AT|jR̰ $T2H y$w[ <N?Rݔ0)Ȅd`yr@?Jzɏ&L瀧=OWwv,^G>(Cv&\Y.V\?AbP}!084)[x _^ja#L> bn;2Kh `0??J'SŐ8$/@x?ҮsCƳ@phKfr}?I g+7M,bz'Ljb!>p Z/SpƪHgGStׂ^_Siv ˙f)_֮#:v*DKzYZ%)Cqv<`КHȊ o; @y™$6:qI5 QG(c?T_EXOj(!E@+Ҋ( happens. We don't accept excuse. We do accept reasons. A reason is given before while an excuse is given after.<br> We were fortunate to have only one injury this year and he was out only a month. It would have been longer but he was in such great condition. I believe everyting we do helps in injury prevention but you have to also be lucky. <br><br>THE AGILITY-FLEXIBILITY BLUEPRINT<br>  We do the BFS Dot Drill twice everyday and test it once a month. It is sacred as is our BFS Flexibility Program. For us, a lineman should be able to do the Dot Drill in under 50 seconds, while a back should be able to do it in under 40 seconds.<br><br>THE SPEED-JUMPING <br>BLUEPRINT<br><br> We use the BFS Just Jump for testing the Vertical Jump once a month. Every two weeks we test speed with electronic times. Today (3-31-99) we tested Danny Perry and he improved from 4.72 to 4.55. So we know we are doing alright. Quinn Gooch, running back, improved to 4.52 seconds from 4.7 in one year. Junior Kevin Amidan improved his spps and had a competition which also encompassed leadership and helping each other. They competed all day but the last event was special. <br>Each 8-man team had a 415-pound Olympic set which was placed outdoors at the base of a hill. A 1,000-yard course was laid out: One hundred yards up a gradual slope, then a steep section and around a pole to a soccer field. The final leg was to come down the hill and across the finish line. Each team had to run the course twice. The first time by themselves and then go around hauling the 415-pound set. The winner had to have all eight athletes plus an assembled weight set cross the finish line first. <br>They were given five minutes to discuss their strategy and comeup with a game plan. Some rolled the weight while some carried the individual pieces. DuriF4?tꗉR9>aCu}'ˬ(B]:HR=L7R-ֵHcciO502/)@6Z5TW/.5ܜq!He=r5e<4R6-)(!F@NGl@u88O} %tՎ it]B"CZK 4RkC$ђ*i7Ȼ`14.xm/rVe\pG;T ?: A HFS+K擑[BR>JMHV6~s c2+q[> $xcvtЏT.t wqZ ?iHUH4>COL`mn],n?+٧x^i$eiP;!9v1:1MuxVfg#:i ImdΆHΔu+Cj[{W' y\}zNational Championships by three points the previous two years, andwe won the men s PAC-10 title three out of the last four years. <br>Gregoire agrees that USC was an ideal choice for Wiliams, as it enabled her to mintain continuity in her trainin