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Squatting high makes for strong Quads and weak Hamstrings. This is asking for hamstring injuries. This is a top-priority BFS core lift. This multi-joint lift is the  King of all execises.<br><br>OTHER GOO EXERCISES<br><br> Front Squats (Picture 7): This variation of the Parallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires theathlete to  be tall and to  spread the chest . Loc-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of trength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitionronger, 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 chamionship. 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 th state championship will go through the weight room first.reshman quarterback. At 195 pounds, e had a 270 bench press, a 34-inch vertical jump, and ran a 4.4 forty (and timed). Impressive results at any level. After the first year under Coach Gentry s direction, Vick aded 50 pounds to his bench, fur inches to his vertical, and dropped his forty time to 4.33. Those numbers have taken another a big jump in the off-season. Since coming to Virginia Tech, Vick has added 17 pounds of muscle, can bench 340, squat 515, power clean 280, push jerk 310, vertical jump 41 inches and run a 4.25 forty.<br>Although some strength coaches have a conservative weight training program for their skill players, especially starting quarterbacks such as Vick, Coach Gentry doesn t believe in drastically changing his training for his skill athletes.  We don t train our quarterbacks any differently, says Gentry.  The most important thing for developing  short speed is leg strength. <br>Just as Vick was able to ease into the football program, Coach Gentry has designed a program that gets his players ready for some serious lifting. One of Gentry s first priorities with freshmen is cleaning up their lifting technique, especially with squats, and introducing them to speed-strength training wi