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See Photo #3 with Baron Holmes who is a 9th grade receiver at Cathedral City High School in California. I also did a BFS Clinic there last June. The previous lifting experience of the Cathedral High School athletes was limited. So Baron went from a raw rookie to  looking good in one day. <br>POWER BALANCE LIFT #2: Place the bar on your shoulders like you are going to do a Back Squat while using a Snatch grip. Again squat all the way down like Baron and balance yourself. Now, see if you can press the weight all the way up so you look like Photo #3 again. The trick is to see if you can press the bar up from your shoulders while maintaining perfect balance.<br>POWER BALANCE LIFT #3: Do Drill #2 but now see if you can press it up, hold it for three seconds and then stand erect; all without losing your balance!<br>The athletes are yelling at me from their stations,  Coach Shepard look at me! I can do it! As it usually turns out, well over half the athletes can do it. This naturally leads into a great ending as we talk about the great success of the day as well as the future. Hopefully, you can use this article and do the same thing. Good luck!<br>Recommended Sets & Reps: Two sets of five reps on each lift.}Iź(t ;==ijX; <5e 7S+! ~cVb%c\V.}Nu&TƢOMNC؀>j_š.jMquNOҥ@O '8_P08@9#.φ%۠ua Mz—cKXX9N#7*F2\"nq:}/ɤ^$2|I#9F]jVWϽ3H?ҞշRe?zJ ?^vKU?իǾ뒦d0SŠ`rK[\ Ҟօ\#U'؏J렴64A*pp<^k$Փy2_<_gzA]i3k[tFc$` SZ}f0guv)}lH!v*PJ8 |JM\ҽFeD1LQ{]P5Lx?feat. Their enthusiasm, effort and tempo in the weight room spread to others in the program, and the bar measurig excellence in the weight room continued to rise. <br>As success in the strength program grew, the word spread throughout the school s other sports. The ladies sprinters & jumpers beganlifting right alongside the guys. Graduated senior Danielle Jones went from a 29 foot triple jump her junior year, to winning the district at 34 feet after not missing a workout during the summer. Rachel Threlkeld (Jr.) went from long jumping n the low 14 s to 17 feet, while looking to break inte straight and narrow, more often than not he has made a difference.  My first year coae her PR in the shotput by 3 feet after being in a lifting class with Coach Dollar. Threlkeld, Aguilar, and Jessica Skower (Soph.) used the added speed and power to lead the volleyball team to a district runner-up spot as well.<br> The summer was filled with all kinds of activities. Senior QB (a Southern Illinois University signee) Stanley Bryant spent part of his summer in South Africa on an Athletes in Action mission trip. Twenty-four lineman went to Down and Dirty camp, while seventeen skill players went to the Bishop-Dulligan passing camp. Five days a week for two hour sessions tat job, and they reinforced some of the things we had already bee doing with BFS. It was a good motivator for us going into the 1993 season, and I believe it helped us win the league championships our first league championships in almost 30 years. What s more, we won outright something I don t thnk we ve done in almost 60 years. <br><br> Lingruen says that Liberty Center s football players have shown extreme dedication tothe BFS program. As a result, Lingruen believes that his players are stronger and in better condition than their opponents, and this has boosted the team s confidence level. Lingruen say confidence and a positive mental attitud are escompletely 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 t