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Ҙb T6AM }hSE;C w i t h b o t h f e e t . < b r > B . N o w g o t o d o t s D a n d E s p r e a d a p a r t b o t h f e e t a s i n t h e u p - a n d - b a c k ( D r i l l # 1 ) . < b r > C . N o w q u i c k l y j u m p 1 8 0 c l o c k w i s e t o f a c e t h e o t h e r w a y . Y o u s h o u l d s t i l l b e o n D a n d E . < b r > D . H i t C w i t h b o t h f e e t a n d t h e n A a n d B w i t h f e e t s p l i t . < b r > E . N o w t u r n q u i c k l y a g a i n w i t h a 1 8 0 s p i n t o t h e l e f t w i t h y o u r f e e t s t i l l o n A a n d B . < b r > F . R e p e a t 5 m o r e t i m e s . n g t h e i r m a x i m u m < b r > p o t e n t i a l a n d s t a y i n g < b r > i n j u r y f r e e . < b r > < b r > B F S : D o y o u r a t h l e t e s l i f t y e a r - r o u n d ? < b r > D S : Y e s . W e h a v e a y e a r - r o u n d t r a i n i n g p r o g r a m t h a t i s t a r g e t e d f o r t h e m t o p e a k i n t h e m i d d l e o f J u n e , u n l e s s t h e y h a v e t h e o p p o r t u n i t y t o c o m p e t e i n t h e s u m m e r . < b r > B F S : I n t h e p a s t m a n y s p r i n t c o a c h e s w e r e r e l u c t a n t t o h a v e t h e i r a t h l e t e s l i f t w e i g h t s f o r f e a r i t w o u l d t i g h t e n t h e m u p o r s l o w t h e m d o w n . W h e n d i d t h a t a t t i t u d e c h a n g e ? < b r > D S : T h a t a t t i t u d e s t a r t e d c h a n g i n g i n t h e e a r l y 9 0 s , a t l e a s t w i t h t h o s e c o a c h e s w h o w e r e r e a d i n g t h e r e s e a r c h . < b r > < b r > B F S : W h a t p h y s i c a l q u a l i t i e s d o y o u e m p h a s i z e i n t h e w e i g h t r o o m ? < b r > D S : G e n e r a l s t r e n g t h p r o g r e s s i n g t o w a r d s i n c r e a s e s i n a b s o l u t e s t r e n g t h . I t s c l o s e l y r e l a t e d t o a c c e l e r a t i o n a n d p r o p e r s p r i n t m e c h a n i c s . < b r > < b r > B F S : W h a t a r e t h e b e s t l i f t s f o r s p r i n t e r s ? < b r > D S : O n e o f t h e m o s t i m p o r t a n t l i f t s i s t h e s q u a t , a n d t h a t i n c l u d e s d e e p s q u a t s , s t a t i c s q u a t s , s i n g l e l e g s q u a t s , j u m p s q u a t s a n d v a r i a t i o n s i n e a c h e x e r c i s e . I a l s o l i k e t h e p o w e r c l e a n a n d t h e j e r k , w h i c h w o r k o n t h e s t a b i l i z a t i o n a n d t h e c o o r d i n a t i o n o f t h e m u s c l e s , a n d d e a d l i f t s . T h e g l u t e - h a m r a i s e i s a g o o d e x e r c i s e f o r s p r i n t e r s , e s p e c i a l l y i n i n j u r y r e h a b i l i t a t i o n . I f y o u w e r e t o i n v e s t i g a t e t h e t o p f o o t b a l l c o n d i t i o n i n g p r o g r a m s s u c h a s B F S , y o u w o u l d d i s c o v e r w e d o m a n y o f t h e l i f t s t h e y i m p l e m e n t , o n l y w e m a k e t h e a n n u a l l i f t i n g p l a n i n t h e w e i g h t r o o m c o m p a t i b l e w i t h t h e t r a i n i n g a n d c o m p e t i t i o n p l a n . < b r > < b r > B F S : A l o t i s s a i d a b o u t t r a i n i n g a l l t h e a b d o m i n a l m u s c l e s , o r t o u s e t h e p o p u l a r b u z z w o r d , t h e c o r e . D o n t t h e m a j o r l i f t s y o u v e j u s t m e n t i o n e d a l s o d e v e l o p t h e s e m u s c l e s ? < b r > D S : Y o u v e t o u c h e d o n e x a c t l y w h a t w e r e d o i n g w i t h o u r a t h l e t e s - - - t h e y a r e w o r k i n g t h e c o r e w h e n p e r f o r m i n g t h o s e l i f t i n g e x e r c i s e s . < b r > B F S : H o w d o p l y o m e t r i c s f i g u r e i n t o y o u r p r o g r a m ? < b r > D S : I i n c o r p o r a t e p l y o m e t r i c s i n s t r e n g t h e x e r c i s e s , s u c h a s s t e p p i n g o f f a b o x a n d d o i n g a f o r w a r d t h r o w w i t h a m e d i c i n e b a l l o r s h o t . M u l t i J u m p s i n t o s a n d a n d e v e n t u a l l y o v e r h u r d l e s i n t h e s t a t i c a n d d y n a m i c m o d e a r e a p a r