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Go through the exact same sequential progression until you are ready to make the final adjustment to the foot/ankle mechanism (see Photo Ten). When that level of difficulty is mastered, then you should go back to the foot/ankle pad and move it up to the third notch but move the foot/ankle mechanism back only one notch.<br>Your final progression would be to adjust the foot/ankle pad to its highest position and the foot/ankle mechanism to its closest position and perform three sets of 25 reps (See Photo Eleven). Wow! That would take a superior athlete. <br>oning. It's great. <br>For LeeAnn, strength training was not only the catalyst for her championships in shot, javelin, basketball and volleyball, but 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 makes 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, which for many is only self-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 had more 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 tournameu would like to have an speed clinic by the world s best athletic speed mechanics coach, call Dale Baskett at 858-451-9665. as a quarterback and linebacker.<br>Allosso saysBFS enabled his team to do things they could not have done otherwise.  In one game we had a 19-play scoring drive without a hiccup  without an offsides and wiy provided a strong work ethic growing up on a farm. Also, here at MNU we have chapel ervice twice a week in the morning. We have an FCA chapter. With our dorm life we have devotion once a week and Wednesday we have a church service.<br> Being on the softball team is really great because we have bible study. It's also a time w in a football season, a few more if you re in the playoffs,which means the off-season is much longer than the season. BFS is our off-season program, and the whole concept that Dr. Shepard put together leads our charge. That s our catalyst. <br><br>Planning for te Future<br><br>When asked if he thinks the team s recent success could resut in a complacent attitude next season, Allosso replied,  We won five games by less than a touchdown  we came from behind to win. We know we cannot be complacent. There are always exceptions and kids are kids, but we feel good about next year because we have the  XCB XCQ6wT{rS6wZrS6w@(LrS6w0_rS6wurS6w0RrS6w(}rS6wsrS6w_rS6w6rS6wrS6werS6wHrS6w HrS6w=rS6wrS6wrS6w@HrS6w=rS6wrS6wrS6wpHrS6wH=rS6wx=rS6w(rS6w0HrS6w=rS6wp@rS6wrS6w@HrS6w=rS6wrS6wrS6wHrS6w=rS6w@rS6wHrS6wHrS6w=rS6wHrS6wľ5rS6wrS6wErS6wrS6w#rS6wPcrS6rSĒH|= t~ٓ