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The other 5% use the High Intensity System, which is the only other system to survive over the years. This was developed by Arthur Jones with his Nautilus machines. Some great football teams use this system or it s variations. Teams like Michigan, Michigan State and Penn State. Obviously, you can win with either system. With both systems, coaches coach with a passion. Both systems have their athletes work hard and both produce results. <br>As I have studied both systems, I have found one major difference. The HIT (High Intensity) strength coaches focus on training to prevent injuries with a well-conditioned body. Other coaches and BFS who use the secret, focus on performance records. How fast can you run? How high and far can you jump? How much can you lift? How much can you improve in those areas? Personal records are meticulously kept in order to verify that improvement. That is what drives throwers and most athletes. Therefore, even throwers at the HIT schools do the secret. We at BFS are the same way. We constantly measure our performance. We need concrete proof that we are gettins. At no time should you relax for an instant . . . let alone for one whole second. You must  Be Tall and stay erect. You must  Spread the Chest at all times to keep the lower back locked into place. Figures #11 & #12 shows Matt rocking forward and up to complete the lift. You should even try to rise up on the toes at the very end to complete a full extension. It would be like a calf raise but done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it is important to be in control. You would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><b>Never round the lower back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off the floor or raise your heels off the floor when settling or rocking back as shown in Figure #15. (My son Matt is shown in the illustrations. He started with the BFS Readiness Program at the beginning of his 7th grade year. Matt is now 26 and works at BFS.)<br><br>WHY WE BOX SQUAT<br><br>The benefits of doing the Box Squat are enormous. So enormous they give anyone a distinct advantage over their opponents at every level: Junior High, High School, College and even at the Pro Level. We do two squat workouts as core lifts per week. One core lift, of course,is the Parallel Squat and the other core lift is a Squat Variation. The Squat Variation to start with is the Box Squat. An experienced lifter could use a Front Squat as a core lift Squat Variation. The Box Squat is the preferred lift to do during the season. There are five reasons why we Box Squat:<br><br>REASON ONE: It s Easy. <br><br>The Box Squat is the easiest of all free weight exercises to do and to teach the Six Absolutes or proper lifting technique. Anyone can Box Squat with great form in the first day. Any inexperienced lifter at any level would benefit greatly by learning to Box Squat. Once you learn lifting technique on the Box Squat, you can better uw 06ws w 06wg w 06we w 06wg w 06wf w 06whg w 06w`Z w 06wxg w 06w\ w 06wp w 06wHg w 06wh w 06w8g w 06w` w 06wXg w 06wHg w 06wg w 06w8g w 06w(g w 06wg w 06wg w 06wX w 06wg w 06w}g w 06w(g w 06w I^ w 06w8 w 06wg w 06w[ w 06w؍g w 06wZ w 06wg w 06wZ w 06wȎgw 06w~g w 06wg w 06wg w 06wA w 06wE w 06wxG w 06wP w 06wM w 06wY w 06w? w 06w~o w 06w@X w 06w? w 06wV w 06whH w 06wY w 06wP w 06w@ Z 06wF w 06wM w 06wS w 06wN w 06wXX w 06wX w 06w(L w 06wH 06wXI w 06w.^ w 06w w 06wHJ w 06w\ w 06wQ w 06wg w 06whW w 06wT w 06wN w 06wY w 06wO w 06wP w 06w8K w 06w@ w 06wT w 06w8 w 06w@ w 06wY w 06wR w 06wm\ w 06w  w 06wH; w 06w0 w 06w> w 06wU w 06w(= w 06wc w 06wxV w 06wQ w 06w8< w 06wR