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We do some parachute training but I like over-speed training a little better. We hae a number of devices for ver-speed training; some very expensive and some very economical.<br> Another thing I like is sled work. Dragging thestrength training was not only the catalyst for her championships in shot, javelin, basketball and volleyball, ut also for her confident, positive attitude.  A lot of people don't recognize that weight training makes you feel better. It's like reaching for a personal best every day. It's a real good thing for anyone to do for their body and their attitude. It akes you feel good. <br>Malta's program relies on the BFS core lifts, and BFS training materials have been on Coach Sargent's desk since he began coaching.  We start out on quarter parallel squats, then bench squats, but with each kid we may work out a little differently. We all enjoy the one-rep-max contests we have three times a year. That's one of the great things about the BFS program. It brings out team camaraderie in weight training, whch for many is only elf-oriented. <br>Malta High was recently treated to a new $12.6 million building, after a fire destroyed the former facility. The weight room is an adequate 940 square feet with a full gamut of serious strength training equipment including power racks. LeeAnn wishes the strength training area could be larger, but she's proud of her school.<br> I wish we hadmore sports to participate in. But we still have great support for all our athletes and a really great academic school, she says.  When we were out of town at the state tournament we took a look at the other school's grading standard. For them, 90 to 100 was an A. For Malta it's 94 to 100. They ha believes in Box Squats and Partial Benches. These two lifts form te backbone of the BFS program. They make everything hum along like a beautiful song. They create a huge advantage during the season especially at the high school level. They create a nice advantage during the off-season with speed and jump drills. They help the athlete avoid plateaus in all lifts but especially with the Parallel Squat and Bench Press.<br>Since many weight rooms do not have a Power Rack, we at BFS evolved to the Towel orPadded Bench Press instead of Partials. I learned the Box Squat and Partial Benh Press secret in os Angeles in the late 1960 s. Louis Simmons, now from Columbus, Ohio, learned the same secret from thesame source. Hence, he calls his gym,  The West Side Barbell Club. At a glance around the Green Bay weight room, I could immediately tell that Simmons had quite an influence on Coach Johnston.  It is my understanding that two other pro-teams ar doing the Box Squats and Patial Benches, concluded Coach Johnston.d be an especially impressive accomplishment since this competition pits 45 schools against each other. Also, in J