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Said Tom,  I want to be intense but I am also conscious of overtraining. I think I have a very good feel for my body. <br>We had quite a discussion on overtraining and what to do after you have achieved the BFS All-American Standards. Tom was well aware of the BFS philosophy because of Coach Ekmark. Essentially the idea is that the stronger you get, the less important extra strength becomes. Tom agrees there is a point of no return when it comes to athletic strength. In other words, with a power clean from the floor of 350 pounds, an 800 box squat, a 505 deep parallel squat and a 405 bench press, Tom is really strong enough to handle business at the Division I level. A 10 percent increase in strength in the next three to four years would be plenty. What Tom should concentrate on is his speed, quickness and linebacker savvy. And that is exactly what Tom has been doing. His 40 went from a 4.65 to a 4.47 and his vertical jump from 32 inches to 34 inches. Tom knows that the difference in being an effective linebacker that he could make by going from a 350 power clean to 380 is not nearly as good as going from 4.65 to 4.47 in the forty. Plus, the strain on the body and chance of injury is always something to consider at that level of strength. <br>Tom believes there is no substitute for hard work.  You have to set goals every day, Tom advises.  There are a lot of people with talyJY}?]X+xcxUxH>^? ݸ,lzSSsdUu(֦ЫrH݂Wq,0%Sڿ8mIdjj_͎ÆFɜ9Zg`J3:ΌN Q!آϗaFiqHJ]ΝidqGki|A@Kn[ ϒ-XJCk/'| @Hfs2>WDV(1'DkDP;Tt8HLj>댸(_()qx/.0*O@BW  iyo0?l=7n0#jasH4w,->BVQmXsd_Zǔ1oLukB F 3f?5ο{o+u,Y KTOMyg:u% N `FOrn8(a(% '2[ m !H0cG~wq_Xx!_ %!׮)gHcXbReR$?gqqWOB8" q˗6Si~KB"I WW>84td$l|09.WJD=Kn-5iG2ދOp|CvHN&SnS"-ˊ_L),xN^J$PqU1EhVEkUOYg>,/{XEv!7#}SNeMa)Œq}~qʾ)dW{x3H꫾ĸF})5ߥ4J0#P„TeXc(. Y̘;A&n=+;;Sŏ^1 kR /K-%>;.' џMCXO^8h~ APAo,DpWj$纜#1j2Drz w˖pj>^d3jfȎP7Z)΂mub of the Year. <br>Coach Calcagno says he has really been blessed. San Leandro had not been to the playoffs in eight years and had not won league since 1987. Just three years after taking over a desolate program and incorporating the BF system, he led the Pirates to a 9-1 record and an HAAL Championship Title. Quite the turn around for the former Pirate himself.<br>When discussing the keys for turning this losing tradition around, Coach Calcagno replied,  On the BFS system the kids are able to see their results as they keep track of sets & reps. This gives them motivation and they don t become stagnant in their workouts. Coch Calcagno went on to explain that the kids need to be training correctly to increase their speed and strength.  Th older kids showing the younger ones how to lift is promising to a Coach. To see twenty five freshmen and twenty five sophomores in the weight room lifting is great. <br>During the summer Coach Calcagno has two classes in the weight room, one in the morning and anothr in the aftrnoon. The kids have the option to attend either one. Three days a week are spent working on the weights and two days are spent working on plyometrics. There are about 120 kids who attend throughout the day.<br>The Pirates have a motivational weight lifting program called the  Pirate Power System . On this system, all athletes who total over 750 lbs. (by adding the Sq