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For two years in a row the Altoona players and coaches have come up one game short. But that s all the more reason to work that much harder this year. And one area of improvement will be with the in-season weight program.<br> I don t think we ve done a great job with the in-season program. If we want to win a state championship, I think it s going to come from not being satisfied with maintaining our strength throughout the season. We need to keep getting stronger, and the BFS in-season program is going to help! said Adams.<br>In 2003, the Mountain Lions expect nothing less than a trip to the state championship. And there is reason for their optimism. They have two of the best offensive linemen in the state of Pennsylvania in Sean Shannon and Zack Haulman. Whatever the outcome, the Mountain Lions know the road to the state championship will go through the weight room first.h to making weight. Says Llew,  We explain to the kids that it s important to maintain good eating habits because if you don t, at some point if you keep losing weight you will give up muscle and strength. You re better off becoming competitive at a weight that you weigh normally, rather than trying to crash iet to something that is not even close. If you weigh 176 and you want to wrestle 171, that s probably all right because over aseason you ll get there. But if you weigh 176 and think you re going to wrestle 152, you re probably making a serious mistake. You won t be competitive when you get to 152. <br>According to Llew, who serves as an assistant coach at Conrad, conditioning is a major factor in wrestling because the action is virtually nonstop.  The condition athletes must be in to play football, relative to the condition they have to be in to successfully wrestle, isn t even close. However, aerobic training is not the answer.  If you re training for a six-minute match, you want something that will train you eight or nine minutes really hard because you re trying to prepare for a very short duration, high burst of energy. Exactly what does jogging for an hour and a half have to do with that? <br>Llew believe that BFS is a great program for wrestlng. He likes the flexiblity component of the program and specifically the BFS dot drill.  The dot drill is great for wrestling, says Llew,  because when someone is trying to take you down they re shooting at your legs, so the ability to quickly move your feet is an important skill. <br>Eddie is a firm believer in power cleans and squats for wrestling strength.  For me, I really like the power clean beLuv?0?v`Q G̅-4O H:e@UTb-{ċO }#蟇Tm3RCuV$GPHbjiNxXuu!E? j%tOĄDZ;P`=nHA 0Pm@|Y_U Ib_fJ 4iz^G%zdEFYV4eTDY(o"# LgR,6CT8%Ug1G)%wC相geѡVfXWQOOWoOWFЮşgXG2H,k 8ž/)JD#g8pŌv5y|+ivR`B2\zWc|b4/t[X2O.=ƮFcX%}ai GEz1j Z,AphKfr}?I g+7M,bz'Ljb!>p Z/SpƪHgGStׂ^_Siv ˙f)_֮#:v*DKzYZ%)Cqv<`КHȊ o; @y™$6:qI5 QGitney's knees came in on the Squat, remembered Coach Cross.  That was the first thing we fixed. <br> My knees are a lotbetter, said Whitney.  I have no problems in softball or any lift now. I have really improved. As a freshman, I was the slowest on the team an I didn't start. Last year (2nd year) I was one of the fastest and a starter. <br>Krystal Kennard, MNU softball coach, explained,  Whitney is now a lot more aggressive and confident player. <br>During the summer of 1998, Coach Cross wanted Whitney to start training a little, try some Olympic competitions and see hw she likd it. Whitney said,  If I didn't like it, I didn't have to stick with it. But I love competition. I decided to go for it. <br>Whitney ha