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I also did the Dot Drill, which I still do today. You have to condition yourself. You have to have quick feet the entire game. Conditioning is the key to being tough in the 4th quarter. I always ask myself ,  When do you win? The 4th quarter!  <br><br>Josh had a unique vision. Even though major colleges were not clamoring for his services, he was in control. Josh chose Weber State in Utah, which is a Division 1-AA school.  I felt it was a great situation for me, remembered Josh.  I liked Coach Dave Arslanian's philosophy of letting quarterback's lead with a game plan of throwing the football. I also felt that I had a chance to play right away. After his redshirt 1996 season, Josh toats (Picture 7): This variation of the Parallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less. a89@$was all she needed to launch herself into the rest of the program. To be able to train with Cogdill was a bonus because she was a four-year vet of our Be An 11 class and she passed along her training wisdom tdi&@#˲`Inew 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>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; and as many Rep Records as you can.<br><br>The Eighth Week: Break your 10-8-6 or 4-4-2 Set Record. And more Rep Records.<br><br>Now keep rotating your workouts in this 4-week cycle. You can expect to break 8 or more records per week or 400 per year for as long as you want. There are 66 possible records to break. Each of the six core lifts has 4 Set Records. That s 24 possible Set Records. The Bench Press, Towel Bench, Squat and Box Squat each have 8 Rep Records, while the Trap Bar Dead Lift and the Clean each have 5 Rep Records. That s a total of 42 possible Rep Records. That s why it is easy to break so many records. Remember we are not concerned with only breaking a 1 rep max, but all kinds of Rep Records. We know, for example if we break a 3 Rep Record that our max will also soon go up. There are even 11 more auxiliary and performance records you can break. What would happen if you broke 8 personal records per week for one year? It kind of boggles the mind doesn t it? The Sky is the Limit!!<br><br>_________________________________________ference in the measurements, this indicates the athlete has excellent lower-body power and should concentrate more on BFS strength exercises such as the squat and bench press. If there is little difference in the measurements, the athlete needs more power and should concentrate on power cleans and medicine Gi$2-?_WqÐketʒ60RY ߎr]gHF[}BQz(?"[ޏqzh3K]ՒEosF 4~1qCCtrUohc<^HT#oU*EXSAũYC¥=CP@ SSU=2\zÌT T©Flx@=+W Cs8ZUbVH?RSڎ|ھwz"MR}'W&g*`B=aVO3ՙwoo,,1M# `s } U8'gS! 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