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Do today what will make you better tomorrow. Consistency is the key. You have got to stick with it not just get fired up for a couple of weeks and then quit. Make sure you get good rest and excellent nutrition. It all comes down to execution and motivation. Help your players understand the why and how of what you are doing. h school. Leslie added Softball to her resume of athletics during the 1997/98 school year. She has a 75 lb. snatch, a 16 lb. squat, a 110 lb. clean, and an 85 lb. bench.<br>Freshman Sandy Henderson, at 5' 2" and 128 lbs., is the shortest lifter but by no means the weakest. Sandy has prospered greatly due to weight training. In one school year on the BFS program, Sandy has a 75 lb. snatch, a 105 lb. bench, a 200 lb. squat, and a 120 lb. clean.<br>"For the first time in eleven years," explains Coach McGee, " our volleyball team advanced to the state regionals. All of the heavy hitters are on this program. This training has greatly improved their vertical jump, overall strength & conditioning, and explosiveness. Major injuries have almost ceased to exist. As more and more athletes see the amazing results our kids have made they are flooding the classes. Keep an eye out for Ash Fork, on the BFS program, the sky's the limit."<br>Coach McGee has each class begin with a 400 meter warm up jog, followed by the BFS 1-2-3-4 stretching routine. Agility drills, such as the BFS Dot Drill, follow stretching. Depending on the day of the week, either lifting or the plyometric/sprint workout ends the intense activity of the class period followed by a slow jog and final stretch. Coach McGee exclaims, "the organization of the BFS program is what sets this program apart from so many others. The Set-Rep Log books not only allow each student to chart their progress but they also allow me to pretest and post-test each student for an entire semester. I also use the log books as a student planner and count them as ten-to-fifteen percent of their overall grade."<br>Coach McGee has done a superb job with that little school from Ash Fork, Arizona. As his athletes continue to push the limits, they will pioneer a standard of excellence to be followed by all. Coach McGee says, "Several articles in previous BFS magazines served as motivators for my students. They anxiously await the next subscription so they can compare themselves to the athletes in that magazine. Now that we are in your fall edition I'm sure that other schools will use us as an impetus to join the growing ranks of weight lifters around the country." 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