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This means, if the BFS Total Unified Program is implemented, that a three-sport high school athlete can get two great squat workouts in per week all-year-round.<br>During the off-season an athlete who Box Squats on Monday can enjoy a quality speed and plyometric workout on Tuesday. Thus, the Box Squat trained athlete usually has greater peed, explosive power and jumping improvement.<br><br>V. Learning to Squat: Basic squatting principles and technique are far easier to teach and learn with the Box Squat than Parallel, Front or even Half Squats. Even in very diffcult cases, athletes can keep upright with a locked-in lower back when doing Box Squats. It would be almost impossible to find any athete who couldn t Box Squat with reasonable form on the first day. This includes girls and boys from the seventh groaches and teammtes claim she has great technique and I will agree to a point, but, the key comes from her great explosive power, which she has developed through trais in the box squat! His improvement record is outstanding: comparing his freshman and junior year he improved in the parallel squat from 10 to 365 lbs, his power clean jumped from 115 to 215, and his bench went from 145 to 235 <br>Many seniors just like Popovich and Garcia spent endless hours of training. Not only did they achieve their goal of being the best team in history t Yosemite High School, they have sparked the fires of tradition that will be burning strong for some time. Coach Eames love of tenacious weight room practices proved to be the winning edge that made the Badgers  VALLEY CHAMPS . e higher you can ride on the water, the faster you can go because you're not pushing lot of resistance--you're a tugboat down below and a speedboat above."<br>The changes weren't all in the water. The women began to take pride in the physical definition they were developing and improvements in their posture. "You could really see it in the way they stood and walked," says Mark, "The weight training was complementing the swimming right from the start."<br>In sports such as football, sometimes the best-conditioned team does not win. In swimming, what you see is usually what you get. For Dale and Mark, what they got were better tims and heavier lifts.<br>The preious page shows some of the before and after results of the BFS program from November  97 to March  98.<br>Keep in mind that these changes are big! A swimmer who knocks off a second is like a weightlifter addinganother 50 pounds to his or her bench!<br>As for team results, this year SWAT had more athletes than ever qualify for the Junior National Championships. They also hope to win the Division 2 High School State Champinships this year, a competition in which they placed fourth last year. This would be n especially impressive accomplishment since this competition pits 45 schools against each other. Also, in JnM~M'x ~MM(x MM)x MM*x MM+xMM,x M-x MM.x MN/x N*N0x*N:N1x :NJN2x JN\N3x \NrN4x rNN5xNN6x NN7x NN8x NN9x N:Hj 2"\Dw=Jj Jj`j `jjjhjjxjh2xjjhjjhdjjxjjx jj xjj x jj hPjj h2jj h2jjhPj(jh (j8jx 8jZjhZjfjxfjvjx vjjx jjx jjx jjxjjx jjx jjx j jx  j"jx"j2jx 2jBjx BjTjx Tjjj x jjj!x