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H e h a s w o n 1 5 s t a t e a n d 8 n a t i o n a l t i t l e s , i n c l u d i n g t h e t o u g h e s t c o l l e g i a t e - s t y l e c o m p e t i t i o n i n t h e n a t i o n i n T u l s a a n d t h e t o u g h e s t F r e e s t y l e a n d G r e c o - R o m a n i n t h e n a t i o n i n W a t e r l o o , I o w a . B u t p e r h a p s T u c k e r ' s m o s t i m p r e s s i v e s u c c e s s o f a l l i s h i s < b r > A l l - A m e r i c a n f a m i l y . t h e a g e o f 1 2 . I n a d d i t i o n , w e k n o w w e i g h t t r a i n i n g i s o n e o f t h e g r e a t e s t w a y s t o b u i l d s e l f - c o n f i d e n c e a n d s e l f e s t e e m . A s e v e n t h g r a d e r c a n r e c e i v e j u s t a s m u c h s a t i s f a c t i o n g o i n g f r o m 8 5 p o u n d s t o 1 0 0 p o u n d s o n h i s b e n c h a s c a n a 1 2 t h g r a d e r g o i n g f r o m 2 8 5 t o 3 0 0 p o u n d s . H o w e v e r , w e a l s o b e l i e v e s t r i c t s u p e r v i s i o n i s a m u s t a l o n g w i t h t h e t e a c h i n g o f p r o p e r t e c h n i q u e t o m a k e t h e B F S R e a d i n e s s P r o g r a m w o r k i n t h e J u n i o r H i g h . P r o g r a m s l i k e t h e B F S R e a d i n e s s P r o g r a m a r e c o m p l e t e l y e n d o r s e d a n d a p p r o v e d b y t h e N a t i o n a l S t r e n g t h C o a c h e s A s s o c i a t i o n . < b r > < b r > < b r > H O W D O I G E T S T A R T E D W I T H T H E P R O G R A M ? < b r > < b r > I h a v e b r o k e n d o w n t h e R e a d i n e s s p r o g r a m i n t o f i v e s e c t i o n s f r o m U n i f i c a t i o n t o G r a d u a t i o n , b u t f i r s t l e t s d i s c u s s o n e o f t h e m o s t c r i t i c a l p a r t s o f a s u c c e s s f u l p r o g r a m . < b r > < b r > U N I F I C A T I O N < b r > < b r > A l l s p o r t s b o t h b o y s a n d g i r l s i n g r a d e s s e v e n t h r o u g h t w e l v e s h o u l d b e o n t h e s a m e s t r e n g t h a n d c o n d i t i o n i n g p r o g r a m . I n t h e v a s t m a j o r i t y o f s c h o o l s e v e r y s p o r t d o e s t h e i r o w n t h i n g . I n v a r i a b l y w i t h t h e m u l t i - s p o r t a t h l e t e t h i s c a u s e s c o n f u s i o n a n d i t i s t e r r i b l y i n e f f i c i e n t . M a n y g r e a t d o m i n a n t f o o t b a l l p r o g r a m s h a v e a l l g r a d e l e v e l s u s e t h e s a m e s y s t e m o f o f f e n s e , d e f e n s e a n d t e r m s . A d o m i n a n t s t r e n g t h a n d c o n d i t i o n i n g p r o g r a m s h o u l d b e t h e s a m e w a y . A l l c o a c h e s s h o u l d u s e t h e s a m e t e r m s , t h e s a m e w a r m - u p , t h e s a m e f l e x i b i l i t y , l i f t i n g , s p e e d a n d p l y o m e t r i c p r o g r a m . B e g i n t h i s c o n c e p t i n t h e 7 t h g r a d e w i t h t h e B F S R e a d i n e s s P r o g r a m . < b r > < b r > < b r > G E T T H E R I G H T E Q U I P M E N T < b r > < b r > T h e B F S R e a d i n e s s w e i g h t l i f t i n g p r o g r a m h i g h l y r e c o m m e n d s s e v e r a l t r e n d - s e t t i n g p i e c e s o f e q u i p m e n t . F i r s t , t h e A l u m a - l i t e b a r ( 1 5 p o u n d s ) a n d t h e U l t r a - l i t e b a r ( 3 0 p o u n d s ) . T h e s e b a r s a r e v e r y s i m i l a r t o a r e g u l a r 4 5 - p o u n d O l y m p i c b a r e x c e p t f o r t h e w e i g h t . T h e y a r e d e s i g n e d s p e c i f i c a l l y b y B F S f o r t r a i n i n g a n d l e a r n i n g . E v e n a s m a l l e r 7 t h g r a d e b o y o r g i r l c a n l e a r n a n y l i f t s a f e l y a n d c o r r e c t l y . 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