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OLkB-: F>Տd*hU#י>n ƨ$9t'nOt?q?ݩQfF͚s3ST5}:Iǫi pV}es+Bȝ?x7c韥D1qV{/RI>d=+g^jX{(9z/4:3(a+j6~5??4eFR:&hh:Z}[C}WE[N|U3? OI#JVF=854kk(E\\f[?̗/NOaEImLunges and Step-ups as a warm-up in the off-season.<br><br>CHEST/BACK: We do Bench Press, Incline Dumbbell Press, Dumbbell Flys and Back Pulls for the rear delts.<br><br>BICEPS/TRICEPS: We do Curls with a 7-foot bar. We do not use an EZ-Curl bar because I want to balance the elbow joint stress along with the Triceps and Biceps. We also use a Narrow Grip Bench Press, Dumbbell Triceps behind the head, Dips, if their shoulders can take it, and Tricep Pushdowns.<br>All of our In-Season workouts take between 20-30 minutes. Troy Aikman can do it in 15 minutes. I have noticed that guys at this level bust their butt. The game is more precise which makes it more physical. It is a violent game to be sure. I am just amazed about how many of our guys just plain love the game.<br> If they do not get their four workouts in and it is due to laziness, they get fined. But, even if a guy is hurt, I work closely with the trainers to find an alternative. I always try to develop a positive relationship with the trainers. You just have to work together. If you don't, the players lose.<br>I am in charge of conditioning like sprinting eight 40's. I also stretch them and do basic speed drills. During the off-season, we do the BFS Dot Drill. I remember one player saying that he did that drill in high school. We also do Plyometrics and Box Jumps.<br>During the season, I want the guys to be consistent.incidentally, the eighth game of the season was against conference rival Hastings High School who was also 7-0 entering the game. The game, to be played on Woodbury's home field for the St. Paul Suburban Conference Championship, was host to nearly 6,000 fans, as well as every television station and newspaper in the Twin Cities area. The Royals opened the game confidently focused on their goal of winning the schools first ever outright conference championhip and c G${ sdqj:uŌ!$>Vi<[O$`I#$> irtMM7⯧^O I R<Vոr>gf_Ճ/4!2GV\X\ky"STCזs}fV+@Q72.v'WMOLl Ksȣ:7ÄRIu)O%<5qu 6op1Meo+8a%dOz׷.=W m0'?$?bC@ :T䚒/3yʾZw=^imm#H>y:H$ՉSհTBJ'N8gsw$PY|R)5q_lv"(9nF}TȁW8򻑡ZƵӮه^qrlAXZq,з.SyRXN2v$)_shBy)`7HwC>Q ? 0|oT43ƵȴOnr +d5siƭO\ZCkGsKh2]-lT3R3'"EHÛ$:usAL~c'ٮ |&_ƍD΂O46NjPz[tmcdx;#?pS4Iur,7~km5Jb^+w}pXtn@IGM|Oq4~@AcT`6vy?X'l  u7M:ryׯ8Lls had temporarily lost their focus, but managed to put together what seemed to be the game winning drive, scoring a touchdown with just under two minutes remaining. After missing the extra point, the Royals promptly squashed all of the Raiders pass attempts. However, with 7.6 seconds remaining in the game, the Royals saw their conference championship dreams 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 single 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 further the championship dream. <br>Some called the loss a reality check, but the Woodbury Royal players and coaches decided to use what is now referred to as the  first Hastings game as a point of refocusing. Upon entering the sectional playoffs,&DBٜ|"iR̶s-RDzt?x㸡;@@;r 8zi|uM~vA-n ٭<02P s(Bigger Faster Stronger, Inc., Sportswear  Retail, Salt Lake City, UT