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For coaches who would like to get a complete  starter package BFS has created the  Total Program Package (see page 59) this provides all you need to get started out right. We have priced it at just $69, whichis a $16.95 savings. For advanced instruction, show the new Squat video to all your athletes. Your weight room will never be the same.<br>BFS wants you to succeed. If you have questions on how to establish your weightroom program, please call one of our coaches and we willment by strengthening the entire body. Also, our flexibility program, both static and dynamic, has played a tremendous role in keeping our players playing. It works. <br>Their weight room contains some machines, but concentrates on free weights with more than 6000 pounds of iron, squat racks, a full array of benches, neck machines, hip sleds and T-bars. Yurish adds,  We believe in using free weights because of the range of motion and joint integrity benefits. Personally, I feel that the more an athlete can do in space, opposed to a being in a fixed range of motion, the more beneficial thetraining when playing the game. That's not saying we do not use machines, but they are not the foundation of our program. <br>Beane's success on the field parallels his success in the weight room. From 1996 to 1998 he brought his bodyweight up to 212 pounds from his freshman weight of 175, and his body fat down from 14 percent to 11. His power clean has gone from 235 to 285 pounds, squat from 405 to 565 pounds, bench from 275 to 325 pounds and chin-ups from 9 to 18. Proving this Beane can jump, his broad jump has gone from 8-feet-9 inches to 9-feet-6-inches. Not bad, considering he's been training under the BFS principles for only three years, and gone from a hey-look-at-me athlete to the Division II leader. <br>Easy going off the field, Beane is deceptively quick and agile.  You look at Damian and you think, 'I don't see anything super special here,'  says Cater.  But he's very quick and if you give im some space, he's going to get an awful lot of mileage out of it. And he's very difficult to tackle in the open field. He seems to get out of so many things. He's shifty and has excellent feet. He's a lot stronger runner than people think." <br> When Damian arrived on campus, he was virtually unseen because of his size, but when he walked on the field, everyone saw him because his heart was bigger leg strength. <br>Just as Vick was able to ease into the football program, Coach Gentry has designed a program that gets his players ready for some serious lifting. One of Gentry s first priorities with freshmen is cleaning up their lifting technique, especially with squats, and introducing them to speed-strength training with an emphasis on the Olympic lifts. For example, Gentry says he ll start their off-season training with the hang clean and the push press, then progress through the year to the power clean and the push jerk. He also emphasizes agility training, being especially big on the BFS dot drill, as well as flexibility work.<br>During the off-season, the players spend only three days a week in the weightroom for about 90 minutes. That s it.  We believe that :?ApO\{g͘gr+˟M4v+p,9F~/[}˪朹ۗώ7~Ͼs|i?;UO//˞n\ޟ8jy`Q?Y3`h>C~_4u1uG/r6s ٮw/v)o~ۉb6I*q)9\:n:^cNQc/ʺhu~T~T2b1v[17sOIkl! oC/RXbfꐯѺTab 80{k^q9:}úm{ f:9˹7B?WAɾz9ުhAOso~ToĞ*>a! cUזEb[um?ɥp u*ø?pӲ 8rR$>CAƏ!DͧM~"4(>Fe974-#lp ֧+^fOc~pT5 G6sgi`Hk-?kQyilZhb` p,袭{dkPn%7*xiBb[a;ɞr;-a W~Ra4g8m_Qaj3= h>2>(MTTK<}^;}c#_WoT&- 'h̎Go@`: cV:;BOAۊG|snH맇6.?/td> { 
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