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Fm.By}? KjKn.# XF@5\Je8ڸϽs^xG8fH1rrUnS;iAF73W:xAx8ɽYqy1*H҈mH+G'3|iH/+n_yxj$mX# qVj?֤c ^k G[,|E6qMC*6@*Tp*8.H")S$+ܕnC j#G*V&x:֨=Fer:UvVK@X}{Z)7&uT5= j[b,@ppOIiP^Cz+i+.맽i l=Oj%$-vFQ.Y~v¼ ཝ%Hpʺ#mu(5]0]Z8xpGQ}x/ߋM'*Gg4cҕ9539' {I$`UOllT%5 RE=bijW=iIҧ1y4$S~)PqO?J gE)c( p=!*{m㓂*zVЮq|8N|`ۓn>7k1)I()k1Pӱ@z/HPyr^zƽ҅ӭ"y)؍I'Ҷm4R<ϭRmtW3J3uyq"旲rJ~` (Jз5 [^\ęr=xLV; M}c -y--%A!Ww*?y0ӓ\hE6ȇpk7Ði~$) v퉟3i nJ[;7Z5w+C2[L3T.H_Ң~mBHRkgI lۂ@z:˰dr"Uw90$s4+A2$ggn$4\H ^ǿ4##@7i1~!8"f8=zSIurac1aڐ }9698kv4ҁ#8KwN99=)w0q>S9"?e 1A schools in Arizona. She has made 1st team all conference and MVP in volleyball, basketball, and track. She placed third in the state track meet in both the shot and discus. Erika has won the outstanding female athlete award the last two years at Ash Fork. Erika Acosta was especially tough in basketball. She averaged over 17 points and rebounds per game for her junior year. She even scored a double double in regionals with a dislocated toe; talk about a high threshold of pain. At a 3.85 GPA, Erika Acosta epitomizes the scholar athlete.<br>Heather Rudnick is 5' 4", 104 lbs. She is another junior who is a scholar/athlete with a 4.25 GPA. In spite of her lack of size, basketball is Heather's best sport. Heather improved from a 90 lb. 7 ppg. passive athlete, to an aggressive 104 lb. 14.45 ppg. leader. Heather has earned MVP in volleyball, basketball and softball as well as 1st team all conference in each of these sports. Her best lifts include: a 70 lb. snatch, a 75 lb. bench, a 155 lb. squat, and a 105 lb. clean. Notice that she can clean over her body weight.<br>Another up and coming athlete is super sophomore Lacey Campbell. She has not been in weights as long as Erika but caught on fast and has some impressive stats of her own. Lacey has a 115 lb. snatch, a 135 lb. bench, a 205 lb. squat, and a 135 lb. clean. She is an outstanding hitter in volleyball, earning a varsity letter as a freshman. She is especially good as a pitcher in softball. At the early age of 13 she was clocked at 67 mph. Because of her great talent in softball, she was invited to travel with the Northern Arizona Traveling Super Stars. <br>Leslie Lemke is 5' 8.5" and 132 lbs. She has a 3.50 GPA and is another sophomore that has benefitted greatly from the BFS program. Leslie has had the least amount of time in the weight room having only lifted for one school year, however, she has responded well and has grown into an aggressive, dedicated athlete. She has lettered in Volleyball and Basketball both years of high school. Leslie added Softball to her resume of athletics during the 1997/98 school year. She has a 75 lb. snatch, a 165 lb. squat, a 110 lb. clean, and an 85 lb. bench.<br>Freshman Sandy Henderson, at 5' 2" and 128 lbs., is the shortest lifter but by no means the weakest. Sandy has prospered greatly due to weight training. In one school year on the BFS program, Sandy has a 75 lb. snatch, a 105 lb. bench, a 200 lb. squat, and a 120 lb. clean.<br>"For the first time in eleven years," explains Coach McGee, " our volleyball team advanced to the state regionals. All of the heavy hitters are on this program. This training has greatly improved their vertical jump, overall strength & conditioning, and explosiveness. Major injuries have almost ceased to exist. As more and more athletes see the amazing results our kids have made they are flooding the classes. Keep an eye out for Ash Fork, on the BFS program, the sky's the limit."<br>Coach McGee has each class begin with a 400 meter warm up jog, followed by the BFS 1-2-3-4 stretching routine. Agility drills, such as the BFS Dot Drill, follow stretching. Depending on the day of the week, either lifting or the plyometric/sprint workout ends the intense activity of the class period followed by a slow jog and final stretch. Coach McGee exclaims, "the organization of the BFS program is what sets this program apart from so many others. The Set-Rep Log books not only allow each student to chart their progress but they also allow me to pretest and post-test each student for an entire semester. I also use the log books as a stud