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The players and coaches can keep track of record breaks and improvements. Every player on our team has told me that they think the BFS Total Program is the best. They love the program and believe that it has improved them both physically and mentally. Each player is motivated and challenged. They are so excite to get into theweight room each day to break records and become an upper lmit athlete. We post all core lifts, rep maxs, and percentages from our off-season total program during that four-month period. <br>What makes BFS so unique is the total program concept. It combines flexibiity, agility, core lifts, plyometrics and sprint work combined with the motivation and charting which is a must for ay sport in order to reach your full potential as an athlete. Since we began the BFS Total Program, our players have increased their strength by at least 33% on core lifts. Our average varsity starter bench presses 304 pounds, power cleans 26 pounds, box squats 458 pounds, and squats 400 pounds. <br>Our baseball program is so convinced and our progress is so dramatic that our football team has changed their strength training program to BFS. Our basketball program also was using a succesful college strength program and began using the BFS Total Program four months ago. They have experienced tremendous strength and speed improvements like our baseball program has. It is so exciting now that our <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>the Towel Bench. Your objective is to simply do more!<br><br>AN EXAMPLE OF THE FIFTH WEEK TOWEL BENCH<br><br>Look what happened!! The Set Record was smashed by 70 pounds! In addition, a new 3 Rep Record was attained. (Refer to the example on the previous page) 180 pounds should be recorded under the 3rd Break column along with the 33 date.<br><br>*Many athletes like to try to beak their 10 Rep Record after doing 3 X 3, since this is an easy wek. This is called a  Burnout set. <br><br>WANT TO WIN? BREAK A RECORD!<br><br>The Sixth Week: Break your 5 X 5 Set Record! And as many Rep Records as you can.<br><br>The Seventh Week: Break your 5-4-3-2-1 Set Record; andas many Rep Records as you can.<br><br>The Eighth Week: Break your 10-8-6 or 4-4-2 Set Record. nd more Rep Records.<br><br>Now keep rotating your workouts in this 4-week cycle. You can expect to break 8 or more records dle part of the season with<BR>an injury.</P> <P align=center><U>Cross Country</U><BR>*State Champion (11:27)<BR>*Oklahoma/Arkansas/Kansas<BR>All Star Meet - 4th place<BR>*International Cross Country Meet<BR>(London, Enland)<BR>3200 M Run - 2nd<BR>10 Kilometers - 6th</P> <P align=center><U>Lifting</U><BR>*Power Clean - 145 lbs.<BR>*Squat - 225 lbs.<BR></P> <P align=left>&nbsp;</P> <P align=center><U></U>&nbsp;</P>s dashed to pieces as a hail mary pass landed in the hands of the Hastings receiver. The extra point put the Raiders up by a sinle point, a margin good enough to give them the conference championship. Royal players and coaches were stunned by the loss, but what could have been the pin that popped the Royals championship balloon proved to be the enzyme to furher the championship dream. <br>Some called the loss a reality check, but the Woodbury Royal players and coaches decidedto use what is now referred to as the  first Hastings game as a point of refocusing. Upon entering the sectional playoffs,