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"I would echo that part of it. I've coached high school girls and boys for about 20 years, and there is no denying the fact that the girls are more emotional. It's tough, and coaches are in an adversarial role to begin with because you're trying to get these kids to do things they've never done bfore. But when you get through to them, it's all worth it. With this last group of girls it was a joy coaching them because they were there and they were working hard--sometimes, and in some aspects, even harder than the guys."<br>"The biggest thing I told them is that there is one word that you never use in a sport: Can't. I think I got through to a lot of them with that," says Neil, "especially during the early days with their weight training. When they were struggling, they never said,  I can't do it, Coach.' Instead, they said,  I'll try harder the next time.' I think that attitude in the weight room came across in the pool as well."<br><br>Making Waves with Muscles<br><br>The basic philosophy in swimming is to work very hard, then taper off for the meets. As such, it's often difficult to see results during the training season, and patience becomes a virtue much sought after. However, Mark says he noticed many positive changes during their training after they overcame their initial soreness. The swimmers were coming off the blocks more explosively. More importantly, they were riding higher on the water. "The higher you can ride on the water, the faster you can go because you're not pushing a 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 times and heavier lifts.<br>The previous 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 adding another 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 Championships this year, a competition in which they placed fourth last year. This would be an especially impressive accomplishment since this competition pits 45 schools against each other. Also, in Jll aswer wrong a) 3 percent arked - Not Correct b) 5 percent not marked - Not Crrect c) 15 percent marked - Correct d) 20percent marked -Correct e) 40 percent marked - Correct ID = 152 | The BFS stretching proram is divided into four groups of strethes, the first group consisting of one strech performed on a bench. What are the other three groups? *Overallanswer Correct* a) Two Standing, Three on the Floor, Four on the Wall b) Two Standing, Three on the Wall, Four on the Floor marked orrect c) Two on te Floor, Threein the Air, Four on the Wall D = 17 | Best results in increasing vetical jump performance come from combining squatting and plyometrics, rather than from performing each type of raining by itself: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 117 | What is/are the advantage(s) of performing a sraight-leg deadlift on a platform? *Overall answer Crrect* a) It provides a deeper stretch marked - Correct b) It changes the center of mass to parallel form c) It changes the center of mass to sequential form ) A and Bonly e) A and C only ID = 127 | The bench press with chains cn be used a asubstitute for the towel bench press: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 101 | Achieving at least a parallel depth in thesquat offers what enefit(s)? *Overal answer Correct* a) The lower-body muscles become stronger and bigger, especially the quadriceps and hamstrings b) The growth plates become more flexible c) The knee ligaments become thicker and stronger d) A and C only marked - Corrct e) B and C only ID = 159 | Name two BFS core exercises that athletes often use wrist straps for. *Overall answer orrect* a) Behind-the-neck press and seated leg curl b) Power clean and seated leg curl c) Power Clean and Hex Bar Dealift marked - Corrct d) Hex bar deadlift and behind-the-neck pres e) Hex bar deadlift and prone leg curl ID = 103 | What is one advantage during the squat in holding the barbell with the thumbs arond the bar? *Overall answer Correct* a) It tends to prevent the barfrom slipping off the shoulders and down the back marked - Correct b) It keeps the toro more upright c) It increases the arch of the lower back ID =