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Finally, you can make individual printouts for each athlete, parents and/or grading purposes.<br><br><br><br>THINK ABOUT IT. <br>UNIFICATION MAKES SENSE!<br><br>All sports, in both boys and girls teams, will do the same program. Therefore, the two and three sport athletes have continuity and just don't miss a beat in the transition from one sport to the next. Everyone does the BFS Dot Drill for quick feet. Everyone does the BFS 1-2-3-4 Flexibility program for speed and jumping power. Everyone includes some speed and plyometric drills. Everyone breaks 8 or more personal strength and conditioning records per week even during the season. itive. I feed off the energy of my teammates. They cheer me on. It's the same as a football game. I enjoy the off-season and getting bigger and stronger. But the one thing I like about our football team is that we're like a very close family, a close family that strives to get the best out of each other. <br>Jeremy is a Spanish and business major. He wants to work in international business in Latin America ad has already studied for three months in Mexico.<br>Tom Carder is a 6-1 215-pound inside linebacker who is a three-year starter. Tom got involved in Powerlifting at Avon Lake High School. Weighing only 205 he Benched 320, Squatted 550 andDead Lifted 570 pounds before becoming a Bobcat. He now Power Cleans 340 from the floor and says Tom, Cleans are my favrite lift.<br> I think, however, Squats are the most important for football because of their contribution to speed, flexibility and being injury free. Squats will have those benefits if you go low like we do. <br> I believe visualization is very important in being successful. See yourڼ9Ud;_գյ4K$;kߪHZM )C^H}9l2de@?/ 쌜 xl:lJN3T`|SO5New)5O0JkZ(sz"w5צ;JhM+.h>/kQTӷL,4=VINGB7zK´ o"E%M߁ Ȓ1Mo2ҧ*7p(SJDl7 j22w zhZҺ񑿙[e#e|%[;ݸȽ;I!,rZzx#IO݋uECf9}"e 'aC$Ҕ>쳝꿛-㲂w?s@r,@z@eݢ7oDo!7+iJV?B|!54^N&j~=KN88%8C;CI'ϧ0=plmiXv .y鬎quU;T&py6BIO˖B&MTuX%5dvtc.e[[E2+~[ 8VqѴ"W9)FFrZ[zvOr1O6〗;4C"ŨI=`{SøЯ#SEOݙ=l2WV 6:/j遡~"xkg= U4P^yUb3)ȗ>eG$uZKun)DȦ/R: &`aJ Ou%T?,5ۖ?iԮ"aw<>y.!9t `3L8T=5H\PX A'($kU(~Cl((#ӡ[t~#؃B9YGP@v6̠P;`MzRJvޛ49:\#t#쀹ѣ;^鉒 ANk5x}.Brk |0mtj-IQ~-%1]"dyiVFN|çA7|me +AMV(Pܨ6J< ^Db4]Ԅv'dRL{hFVDUjj0j;\Ⱦý-[?&$;:U_s\x"\Q܃ P"3=&HY`n ^/-IٖV1ݕUzCs o5d|l/2->0(LQ)ٸU7Wl:g}'+`) *;S me5צJkoVSi>[?j|jy (!I(w{ N Ə~׶:?]+cXNO$vR ;VFkrƙk\!@% myCi_.b\U,457oQ߾Y?s3Qڠ?c7Nhb"lKtA\ iFtez"gK ȿ-e,XUB>ķ,.t X7a_BDm{3u *Fi0m{w`ut<&^'HJc?KZhex$nǺ sPxK*Fe !k͖Zm}b[cB :~Ƽ2B>z̲3Gs\ 9ͮhir_50% qthe glute-ham raise places minimal compressive forces on the spine, forces that can exacerbate lower-back pain.

BFS and the Glute-Ham Raise

Core lifts like the power cy% qthe basis of a BFS workout, and descriptions of proper performance of these movements can be found in BFS books and courses, as well as demonstrated hands-on at its clinics.  While the power clean and squat are essential lifts, a poorly conditned back can be a weak link that reduces an athletes ability to transfer force from the legs in both these lifts.  The result is the athlete will be forced to use lighter weights.  This also places potentially harmful stresses on the ligaments and disks of the back.  Although an exercise such as the glute-ham raise doesn't create the same stress on the muscles as a power clean or a squat, the additional work helps correct these weak links that may be preventing an athlete from achieving Upper Limit goals.

Dr. Mel Siff, a noted exercise scientist from South Africa, had an opportunity to train with the late Serge Reding back in 1971.  This Belgian behemoth was the first man to snatch 400 pounds and was considered the greatest rival of the most famous weightlifter of all time, Vasily Alexeyev.  Siff saw Reding squat, all the way down, without wraps, 880 pounds for 5eps and perform repeated jumps a foot off the ground while holding 286 pounds in his hands!  "When Serge Reding stayed with our family, he shared an enormous amount of material with me," recalls Siff.  "He stressed that 'core' exercises (such as the squat and power clean) were of liƷ$-u{VZ{Lq_4sRt'w`z{,J|=,{Y-J|=-{>.J|=.Ƒ{ƑJ|=4Ǒ{ǑJ|=ȑ{ȑJ|=ȑ{zɑJ|=ɑ{VʑJ|=ʑ{"ˑJ|=lˑ{ˑJ|=:̑{̑J|=͑{͑J|=͑{eΑJ|=Α)g{_J