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The Straight Leg Dead Lift: Do Straight Leg Dead Lifts with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the sametime. High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds. The maximum for advanced lifters is 40% of their Parallel Squat max. Do this exercise in a very slow and controlled manner with the chin up and knees locked. Do two to three sets of 10 repetitions two to three times per week. The Straight Leg Dead Lift shold be a high priority Auxiliary exercise. It will also help you run faster and jump higher.<br><br> crowned national champions by Fox Sports. Brock Power Cleaned 315 pounds from the floor. Not bad for a quarterback. So obviously, Brock has good genes. His coach, Dennis Dunn, is one of our BFS Clinicians and Brock went through his first BFS Clinic when he was in the 9th grade. Brock s coaches are among the elite in coaching quarterbacks. Evangel s QB s have averaged throwing nearly 400 yards per game for 8 ears! Brock graduated early from Evangel so he could make spring practice at the University of Florida. Coach Steve Spurrier has stated publically that Brock could be an important cog in the Gatr offense as a true freshman quarterback. <br> Wait! you say,  Coach Shepard, didn t you forget one important ingredient? What about attitude? To me, if you want to compete at the highest level, attitude is a given. I expect you to be great. On a scale of on but by no means the weakest. Sandy has prospered greatly due to weight training. In one school year on the BFS program, Sandy has a 75 lb. snatch, a 105 lb. bench, a 200 lb. squat, and a 120 lb. clean.<br>"For the first time in eleven years," explains Coach McGee, " our volleyball team advanced to the state regionals. All of the heavy hitters are on this program. This training has greatly improved their vertical jump, overall strength & conditioning, and explosiveness. Major injuries have almost ceased to exist. As more and more athletes see the amazing results our kids have made they are flooding the classes. Keep an eye out for Ash Fork, on the BFS program, the sky's the limit."<br>Coach McGee has each class begin with a 400 meter warm up jog, followed by the BFS 1-2-3-4 stren school records in 1995 and had a second team All-America in junior cornerback Sean Andrews who did not even get into a game the previous year. Five opponents were held to under 100 yards rushing.&nbsp;</P> <P>Will Navy's rich heritage be revived? They have had 29 first team All-America's, 17 National Football Foundaton &amp; Hall of Fame Inductees, 4 Maxwell Trophy Winners and were National Football Champions in 1926. They rank 26th among Division I schools with 554 victories and a winning percentage of .556 which incldes 264 shutouts. However, times have been tougher in recent years. It has been 15 years since Navy has won the Commander in Chief's Trophy (Navy must beat both Army and Air Force in the same year). They have only beaten Army and Air Force once in the last five years previous to 1996.&nbsp;</P> <P>Scott Runyon, receivers coach, had his office downthe hall. It was great seeing Scott again. He wasour 1981 National Bigger Faster Stronger Athlete of the Year. Right outside the locker room is a synthetic turf practice field and there practicing was the famous Naval Academy Band which was originally formed in 1852. Just beyond this field is the main practice field which uses natural turf. As we continued the tour, we next came to Bancroft HaOWfFe)CJ0V