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Doing extra reps on these two lifts could cause an injury especially to the lower back. As fatigue sets in, chance for muscle spasms and incorrect lifting techniques increase.<br><br>The Fifth Week: Now the fun of the BFS System moves into high gear. From now on every time you come into the weight room, you ve got a challenge and an objective. You should try to break as many Set and Rep Records as possible. You begin the 5th week by again doing the 3 X 3 workout. You will notice on the previous month s example, a total of 440 was achieved on 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 3/3 date.<br><br>*Many athletes like to try to break their 10 Rep Record after doing 3 X 3, since this is an easy week. This is called a  Burnout set. <br><br>WANT TO WIN? BREAK A RECORD!<br><br>TheN\ $ `ެpH href="http://office.biggerfasterstronger.com/uploads2/PowerCleanChampionships2006.pdf" target=_blank>Download Article in PDF Format<BR><BR><IMG src="http://office.biggerfasterstronger.com/uploads2/BFS_JulyAug06_36.jpg"><BR><BR>Download Article in PDF Format</A>r school systems, with many parents trying to get their children into bigger schools with vast resources. It s a different story in Ubly, Michigan, where the school has a student body of only 1,000 in grades K-12 and yet offers an exceptional educational and athletic training experience.<br> Being able to see the kids from as early as the first grade, I have a good understanding as a coach of what they can and cannot do athletically, says Jim Becker, Ubly's Community Schools' head baseball coach and junior varsity football coach.  This perspective is also unique in that we get to see the kids grow up and mature, whereas at bigger schools you often don t know who a kid is until they get into the higher grades. <br>A Head Start to Success<br><br> This year Becker thought he would give the youngest athletes a head start by introducing them to some aspects of the BFS program.  I was thinking,  What could these kids do that doesn t take a lot of time or special equipment, but could help their balance, agility and serve as a good warm-up? And it just hit me---  Why not the dot drill? From the first day I taught those first graders, right up to where they are now near the end of the school year, I ve been amazed at the improvement in their athletic abilities. The dot drill is one of the best warm-up activities I ve ever seen. <br>As for resistance training, Becker says he introduces his athletes to weight trainin$Hq penth grade with the BFS Readiness Program.  Safety was one of the biggest concerns that the junior high school principal, Michael Smith, had about my program with these kids, says Becker.  I ordered the Readiness Program, showed it to him, and he was sold right away. The program has proven its worth, Becker explains.  Our safety record is 100 percent---I haven t seen any situations that would require sending a kid to the office. <br>Becker found that the BFS program was not only safe but also helped the Bearcats prevent injuries.  When I came here I noticed that our football team had quite a number of shoulder injuries on the field. Since we started BFS, for the past two seasons we haven t had a single shoulder injury. So, injury-wise, the BFS program has been a blessing. <br><br>A New Era<br><br>When Becker took over the baseball team at Ubly, the outlook for the coming season was pretty bleak---the previous year the team hadn t won a single game and had only one home run the entire season! Says Becker,  I had to take over a team with very low morale---they didn t believe in themselves. The following year, after implementing the BFS program, we had 10 home runs and we doubled the number of doubles, RBIs and triples. We ended up capturing the district championship. As for football, this year Becker s JV team went 9-0, despite having to play games against several schools with higher classifications.  Now our kids have adopted the slogan  The road to our championship passes through the weight room. They believe in the BFS weight program. <br>With the success of such pro baseball players as Mark McGwire who credit weight training for much of their success, weight training has garnered more acceptance in America s favorite pastime, Becker believes. He says one of the best exercises for baseball is the power clean.  Being a physical education major, I have to ask,  Why would a baseball player not want to do the power clean? That s the middle part of your body---that s where you work.  <br>Much of the recent success of Ulby s athletic programs is also attrib