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M~hcJKD@\Z$3M$f'ht`tutӚqm[ϲۮ':^%fV j?:3SXƤEa&qC22#,8:}׽8[zXl_6I'Ӧ++׉w96rGjWxk.bX33#F)F;qq%ŢX0+&^ !;yhǸYλ 3qVs]sv?44-B搭28:L"C:Xf>qR޹k98VVLuDSVdO$fdVfoALCNVM1[\ƑXx#9l9 ;ȣ%r`8ǽ!wNܵ_6*~aN5"MğDRkxfMvu >uh2quZȋF"~>_Q>$I 6RpOIEFX@ S7Ejq\C{9oSn$7RC c]ľѝQb`V¢RIIN+b?<;w|Ako4i0#I"KNp*-ZMGJ$֢e 9ͬ +"HԮ*)dvN:{UK`7$grc-.T١klױH6ɂ3Lu=ёF^ rdsѦmW%N[Ѷ9>t3m= a5t\wJfpZܘ;q֖!`e8U=$ OBĸ6`df/dNib;8nէFI}ul~ R9ۻfjkh2OiZJ[LcҵDLI2IϥId#_lb}ձ5#m47c A ;ئr9Y 7 pGGwg5 q>ޢWu^Ƙyap$o'IsWC*A` J͎X5Z+#(~>h6<'̑$F?z-"<}13$43 H}׃$@CZV3e#(ң.^kf#B_R1SgR$qE65t8*,ܰjRqۚ?gCYlS⩅ ~PzSɆIltC#1t Λ*QS1j(/&7RHY Ec(;JK!z)O¯'ǰ{"# -[+lt=U=+>E66HGAaݏқͬm>?*٢`^ Bigger Faster Stronger is great for high school kids because it encourages hard work without shortcuts. I love the way the program is set up to let athletes see improvement every time they step into the weight room, said Coach Adams enthusiastically.<br>The BFS strategy used by Altoona requires athletes not participating in other sports to work out three times a week. However, most of the football players enjoy the workouts and are in the complex working four to five days a week, constantly striving to break their own records.<br> We have a lot of players who we need to watch carefully because they want to train every day. We are to the point now where we don t have to worry about getting kids to lift, but rather we have to make sure they don t overtrain. I guess that s not a bad thing to have happen, said Coach Adams.<br> Bigger Faster Stronger is great because the guys can see their own progress. Their competition with themselves is the real fuel to their fire. 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 between 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 their 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 through the weight room first. bowl = 3 pts<br>Potato chips 5-10 chips = 1 pt*<br>Soda pop = 0 pts<br>Candy bar = 0 pts<br>Ice cream cone = 1 pt*<br><br>* Only for those who want to gain weight. For those who want to lose weight, 0 pts.<br><br>The maximum points that can be earned for any one particular meal is 10 points. This prevents hoarding or overindulgence. The minimum for breakfast should be 8 pts. One or more glasses of water is worth two bonus points. Eat a minimum of 2 points from each food group per day. You may supplement your  strength cycles that emphasize heavy pulls and even bodybuilding-type movements for the upper body.  When Casey racks the weight he has a tendency to round forward, which makes it hard for him to get up from the squat. Although I've rarely done any kind of upper body work with Casey, I now see the need for him to do some heavy basic strength movements for the upper body such as chin-ups, T-bar rows and bench preshe inside of the knee and third, use video analysis.<br><br>CONCLUSION<br><br>Be constantly aware of an athlete s knees, making sure they are always aligned correctly. Most Knee injuries do not have to happen. <br>I want straight knees when blocking, tackling, jumping, sprinting, squ