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I have noticed constant improvement in the quality of work the guys are doing. Also, the time in the weight room allows for strong bonds to form beween teammates. This dynamic team unity that begins in the weight room carries over to their on- and off-field relationships with each other. I like to think that a lot of our success is formed from the family environment that is initially created in the weight room, Riccio said.<br>This off-season the Mountain Lions are once again hard at work in the weight room in hopes of taking that next step of playing for a state championship next year. For two years in a row the Altoona players and coaches have come up one game short. But that s all the more reason to work that much harder this year. And one area of improvement will be with the in-season weight program.<br> I don t think we ve done a great job with the in-season program. If we want to win a state championship, I think it s going to come from not being satisfied with maintaining our strength throughout the season. We need to keep getting stronger, and the BFS in-season program is going to help! said Adams.br>In 2003, the Mountain Lions expect nothing less than a trip to the state championship. And there is reason for thei optimism. They have two of the best offensive linemen in the state of Pennsylvania in Sean Shannon and Zack Haulman. Whatever the outcome, the Mountain Lions know the road to the state championship will go throuh the weight room first. lbs. or less Over 120 lbs.<br>5 3 to 5 5 135 lbs. or less Over 135 lbs.<br>5 6 to 5 8 150 lbs. or less Over 150 lbs.<br>5 9 and up 160 lbs. or less Over 160 lbs.<br><br>BFS Dot Drill <br><br> BFS HIGH SCHOOL STANDARDS<br> Standard Build Heavy Build<br>Good Beginning 70 75 seconds<r>Great for Varsity 60 65 seconds<br>All-State Level 50 55seconds<br>All-American Level 45 50 seconds<br><br><br>40-yard Sprint<br><br> BFS HIGH SCHOOL STANDARDS<br> Sandard Build Heavy Build<br>Good Beginning 5.75 5.9 seconds<br>Great for Varsit 5.45 .6 seconds<br>All-State Level 5.1 5.3 seconds<br>All-American Level 4.8 5.0 seconds<br><br><br><br>NOTE: BFS has complete standards for all Core Lifts, Squat Bench , Clean & Deadlift. If you are interested in these pleasery is almost a God in my book. Maybe I shouldn t say it like that, but I respect him at the highest level. <br>We at BFS thank both Mike Gentry and Jim Druckeniller for this article. They are both Upper Limit people of the highest order.<br>Virginia Tech Strength Program<br>Under the direction of Mike Gentry, the strength and conditioning program has become a major part of the success of Virginia Tech Football, Resulting in three consecutive bowl appearances.  We have a team dedicated to training hard and strivi