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To have a 280 lb lineman who can leap 35  vertically, and has a standing broad jump of 9 5 really gives the team an almost unfair advantage. <br>That advantage is exactly what the coaching staff utilized. They placed the mountain-sized mammoth at the heart of their offense and defensive line. The diision one proswhat part of the strength and conditioning program helped him the most, John said, "The fact that technique was the #1 emphasis in both the squat and power clean. It gave me a chance to add weight gradually and these two lifts made me more explosive, flexible and definitely faster. I could not even power clean 220 pounds as a junioby switching from left field to right field in preparation for the 2000 campaign.<br> Last year, Stuart made a very smooth transition to play left field after serving as our designated hitter in 1998, Fred Jordan said.  This year, we asked him to mve to right field and he has successfully done that. Stuart is a very good athlete st  Spread the Chest at all times to keep the lower back locked into place. Figures #11 & #12 shows Matt rocking forward and up to complete the lift. You should even try to rise up on the toes at the very end to complete a full extension. It would be like a calf raise but done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it is important to be in control. You would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><br>Never round the lower back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off the floor or raise your heels off the floor when settling or rocking back as shown in Figure #15. (My son Matt is shown in the illustrations. He started with the BFS Readiness Program at the beginning of his 7th grade year. Matt is now 26 and works at BFS.)<br><br>WHY WE BOX SQUAT<br><br>The benefits of doing the Box Squat are enormous. So enormous they give anyone a distinct advantage over their opponents at every level: Junior High, High School, College and even at the Pro Level. We do two squat workouts as core lifts per week. One coe lift, of course,entless lifters in the weight room. At the start of the 2000 season, Dan was the starting center and Chris a starting tackle. Dan follows a very solid nutritional lan in eating and has gained 16 pounds 235-251 of muscle lifting and taking BFS's Whey Protein. Chris transferred to Mainland last year and John Wilson brought him to the weight room and became his mentor. Chris is about John's size at 6'8, 330 lbs., and he has lost weight (30 lbs.) by eating like a "tiger". Dan & Chris had early season injuries, but both of them worked through our rehab-program and have never missed a meeting or weight lifting workout. Both Dan & Chris won academic achievements awards aeintroduction of the BFS principles, ur players rededicated their efforts. They lifte on Monday, Wednesday and Friday, and did plyomerics and sprinting on Tuesday and Thursday. d\ $Ap of our athletes began to attend religiously, subscribing to Coach Doyle's message of  don't let the chins hold you back. <br>Altough we narrowly missed the play-offs witha 7-3 recod in the 1998 season, the BFS program continued to pay off. The thletes who had committed themselves to the BFS program were some of our best players. As they continued to improve their strength, our weight room ecame an exciting place. Heads would turn at the sight of 500 pound on a bar nd more of our players became committed to the BFS system.<br>The 1999 season found us with our biggest ad fastest team ever. We finished the regular seasnat 9-1 and beat perennial power Lake Catholic 42-7 in the first round of the play-offs. Although we losta hard-fought game to eventual state-champion Walsh Jesuit the next week, our players now felt that we were at the ext level. With the help of BFS, even the private school powers were within our reach.<br>The 2000 season began with many question marks. Could we fill the holes left by the graduatin of 12 tarters from our team with the help of BFS. Our tremendous 2000 season brought more players into our conditioning program than ever. Athletes involved in Winter and Summer sports committed themselves to finding ways to get in the weight room. <br>As a result, at the opening of two-a-days we found many vastly improved athletes. Players that we hadfelt would not be read for varsity play soo