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Recovery Both In-Season and Off-season: As discussed in the Box Squat event at BFS clinics, the Box Squat is truly amazing as far as quick recovery. This fact has far reaching implications in te implementation of your total strength and conditioning program.<br>During the season an athlete or team now has the luxury of working out the day before the game if necessary. This means a Thursday Box Squat workout is fine before a Friday night ootball game. You can workout Monday before a Tuesday basketball game and so forth. 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 speed, explosive power and jumping improvement.<br><br>V. Learning to Squat: Basic squatting principles and technique are far easier to teach and leiasm will not change.  I really do love it here. We have a great administration, from our superintendent s office to our high school principal to our athletic director  these are just great guys. We have a great football staff, and we have coaches in other sports who are good people to work withs girls and boys from the seventh grade on up.<br>Common problems encountered in teaching the Parallel Sqat are easily overcome with the Box Squat. For example, the problems of keeping the heels flat on the floor or extending the knees forward or rounding the back are almost naturally done concy for players to think they can just show up. We will certainly make our kids understand that s not the case, and I can assure you the other coaches at Garrett High School will do the same. <br>Being attical jump, and ran a 4.42 forty (hand timed). Impressive results at any level. After the first year under Coach Gentry s direction, Vick added 50 pounds to his bench, four 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 mst 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. O 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. 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