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We have made it clear and easy to reproduce. Please make a copy for each athlete. Suggest that they put a copy of these rules in their locker or at home in their bedroom. Have them repeat these rules out loud in unison. These rules will keep your dream alive. They are a Dream Keeper thing. Just think how great it would be if we can help just one kid raise his/her own personal bar of excellence. catch it the abdominals get a muc tougher workout than if the athletes simply held the ball on their chests.<br>One exercise that was especially tough was a series of push-ups with one or both hands resting on a medicine ball, as demonstrated on page 56. This exercise emphasizes many of the smaller muscles of the shoulder that stabilize the joint, and it s much tougher than it sounds. In fact, the Air Force Academy tried to incorporat these types of push-ups during a toughness training ritual called  Recognition Week that every cadet must endure. However, after the cadets had performed dozens of these push-ups, we received a call from the supervising officer to stop them because the cadets upper bodies were too exhausted to continue the remainder of their physicl tasks!<br><br>Power Training<br><br>What the medicine ball is especially good for is power development. Power can be defined as  work performed over time. Medicine balls take the strength developed from high-tension lifts such as the squat and teach the body and mind implement the BFS program in the curriculum?<BR><BR>The coaches teach the BFS progra and they use the videos. It s like putting on a clinic, but you only have an hour. A clinic lasts eight hours, so it takes about eight class periods to teach everything and teach it correctly. They don t lift for about two weeks. The kids are so antsy after that they just can t wait to get going.<BR><BR><BR>How big is your weight room?<BR><BR>We have two weight rooms-one is 40 x 70, and the other is 30 x 50.<BR><BR>Why do you have two weight rooms?<BR><BR>We needed more weightlifting classes because the kids wanted it. Having a class every day in one room wasn t enough, so the principal, the vice-principal and I made another weight room. We called BFS and bought four more squat racks and five more benches, and platforms and dumbbells and a hip sled. We bought all of it just for the new room and now we get about 300 kids going through the program every day.<BR><BR>What has been the effect of the BFS program at Riverton High School in regard to athletic performance?<BR><BR>Last year we made the tate playoffs in football, which we felt great about because we only started seven seniors. The first year we had only about one month of lifting because the school had just opened up, so we were very weak. Now that we ve had a full two years, we re looking great and we re excited about the upcoming season.<BR><BR>How about the women s sprts?<BR><BR>Our women s sports are doing great. Our volleyball team won