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S:k5Kb]ZbI ]ŸOSy\tK/#h0k_KaKiwһƏƓW ]*^ǃ`j -`j -4T4z۵ 2Q2WGAW/?/@^E_G`j -G@^\YVO\Q̱hh?j"<Vmoտy~[+During the season an athlete or team now has the luxury of working out the day before the game if necessary. This means a Thursday Box Squat workout is fine before a Friday night football game. You can workout Monday before a Tuesday basketball game and so forth. This means, if the BFS Total Unified Program is implemented, that a three-sport high school athlete can get two great squat workouts in per week all-year-round.<br>During the off-season an athlete who Box Squats on Monday can enjoy a quality speed and plyometric workout on Tuesday. Thus, the Box Squat trained athlete usually has greater speed, explosive power and jumping improvement.<br><br>V. Learning to Squat: Basic squatting principles and technique are far easier to teach and learn with the Box Squat than Parallel, Front or even Half Squats. Even in very difficult cases, athletes can keep upright with a locked-in lower back when doing Box Squats. It would be almost impossible to find any athlete who couldn t Box Squat with reasonable form on the first day. This includes girls and boys from the seventh grade on up.<br>Common problems encountered in teaching the Parallel Squat are easily overcome with the Box Squat. For example, the problems of keeping the heels flat on the floor or extending the knees forward or rounding the back are almost naturally done correctly with the Box Squat. It is also very easy to set an athlete on the box or a chair and get everything (knees, feet, chest, head, lower bac and eyes) looking perfect.<br><br><br>THE BASIC BOX <br>SQUAT TECHNIQUE<br>First, assume an athletic stance and squat done carefully under contrl on a box, high bench or BFS Squat Box. Take care not to plop down hard or ut of control as this could cause injury, although the Box Squat is very forgiving. When contact is made, settle back in a backward rocking motion putting the weight back on the glutes and hips. Make sure the lower back remains concave in a  locked-in position. Then, shift your power upward to drive the hips and legs i a forward, upward surge of momentum.<br>Make sure you use your powerful hip and buttock muscles including the tendons. If you go down and just touch the box, or bench, like most people, then all you develop are the quadriceps. This would be a she back to be properly locked-in and the chest spread. By doing this, the athletes are able to place the lifting emphasis on their hips and legs as opposed to their backs and arms. You simply cannot do this with a five or a ten pound steel plate because the bar is barley off the floor causing the athlete tohave to bend almost completely over just to pick up the weight. Both BFS Training Plates are the same size as a 45-pound plate. The 5 lb Training plate is about an inch thick and made of very hard urethane, while the 10 lb bumper is about 2 inches thick and made of a softer urethane that gives. This allows for the plates to be dropped as opposed to being set back down. Kids especially love the bright colored 10-pound Bumper plate and the Aluma-lite bar. It looks like 35 pounds but really only weighs 35 pounds. <br><br>TEACH CORRECT TECHNIQUE<brdCRmpA;mR広B^Co끄 7vXnRs< F٩rW5uT\f[r[^^HҒzuv Ʊڇ ȼw0\B>Ҟ SwDb9w.y00j 5tl/$~_i1*_䝀Ol PB-`"q >63M*Đ)K(`seHkǞ<HJFlJ?ڷ5ģjKa4{7^H?tQCUOrC5gf{Ufaƨ~0?,ـDC!|B#!Ό;pXc<oû.m#X8'Cp>G@+*hek`U^aO(6br Q꟦Zʧǐ>N sr\'w/ȯ_ 6zݝ(dam5x~n~ő\NXmӛ"2H$s?!E/ljެ,VP m_J?c[Y>Qd])Wx6ǥ֬zqa Ne ;fLr/~H5 G:2|Fy`Ts)A, xێWo{0z<$73E,l*푹7ݧ8 such as the glute-ham raise doesn t create the same stress on the muscles as a power clean or a squat, the additional work helps correct these weak links that may be preventing an athlete from achieving Upper Limit goals.<br>Dr. Mel Siff, a notd exercise scientist from South Africa, had an opportunity to train wih the late Serge Reding back in 1971. This Belgian behemoth was the first man to snatch 400 pounds and was considered the greatest rival of the most famous weightlifter of all time, Vasily Alexeyev. Siff saw Reding squat, all th way down, without wraps, 880 pounds for 5 reps and perform repeated jumps a foot off the ground while Hg\F 40%le type="text/css"> body { font: normal 12px Arial; background-color: #454545 }