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Of course, John still ate plenty of steak, chicken, vegetables and fruits, but he eliminated all fast foods and fried foods. John also stepped away from being a member of the "Big Gulp Society" and he increased his intake of bottled water. John followed the strength training program and, although he was losing weight, he did a personal best of 280 pounds in the Power Clean. That is impressive considering John's long arm span. <br><br>When asked what part of the strength and conditioning program helped him the most, John said, "The fact that technique was the 1 emphasis in both the squat and power clean. It gave me a chance to add weight gradually and these two lifts made me more explosive, flexible and definitely faster. I could not even power clean 220 pounds as a junior, but strict technique on the power clean enabled my confidence to rise. It's just like our football at Mainland High School, where technique is emphasized and demanded every day. I'm thankful for that because no one ever beat me on a pass rush, not even once, in my senior year." <br><br>WALTER WASHINGTON<br><br>QB 6'1 228 CO-CAP'T. 1st Team All-State, Eastern Kentucky signee. Strongest QB in the Nation? Walter won the natio Cyclone Academic All-Americans. In 1999, there were five, the most of any team in the country. The Sandersons accounted for three of those and last season they repeated again as Academic All-Americans! <br>The strength and conditioning program at Iowa State wrestling was headed by Jeff Reinardy, who just recently went to Winona State. The Sandersons were impressed with the workouts.  In August, we start with a stadium workout. A lot of people puke. Then we go into plyometrics, stretching, lunges, pushups and wrestling drills. We finish up wit a 2-mile run back to the football stadium where we do buddy carries uphill three or four times. And, that s only the half of it, they said with a chuckle. <br>Cael remarked,  I saw a huge increase in leg strength. He lifted three times per week and did all-the-way-down squats, front squats, benches, snatches, cleans, rope climb and a lot of pulling exercises. After just one year of training as a redshirt, Cael became Iowa State s first freshman national champon, the first freshman to be named Most Outstanding Wrestler in the NCAA Campionships, ISU Male Athlete of the Year and the South Korea National Invitation Wrestling Tournament Champion. <br> Most of our smaller wrestlers, said Cody,  when they come to college, are inexperienced in weights. All I really did was circuit training. Almost every wrestler red-shirts, like the three of us, in the first year. <br>Cody has proven himself to be excellent in Greco-Roman and freestyle wrestling. He is thinking about continuing on with wrestling now that he has graduated but it will be tough.  I am looking at medical school and I m married now, so I have greater responsibilities. <br>Cole has also done well in Greco-Roman and freestyle wrestling. He Adobed              "   s!1AQa"q2B#R3b$r%C4Scs5D'6Tdt& EFVU(eufv7GWgw8HXhx)9IYiy*:JZjzm!1AQa"q2#BRbr3$4CS%cs5DT &6E'dtU7()󄔤euFVfvGWgw8HXhx9IYiy*:JZjz ?Wæ8"U371_^P~JL~-Qg &ߖzfP5l+_9bYUg0ǩ^{ 4HV%dO_%KF'3w @?&ydSXgB)}UX[F8 R(Q| ?ed os0=.K( lP;Ȅ~^I+#2fo dm>>eh'aY$1[D 's_Ɯ<x$ %E;ڀv?#Oj^` i!htn_V$R b#WTdA"'2knlcVBk/KP}j^*QCd#լGYIIoיMCWR\JŞI'2N6֬/n¿/' ='{.*1WY?͍5B"=\u)`0~DL­_8%I"0OI n. oϹDLμ 6P7Vl%͑e%T~/o+4LRD`e5R>G4ţXzE| ӝQFi@oү‰!MFkNpQfyafnK%OۍwR4=F6+#vnDroX%cɣ-4n'VfwW$c*mW֫,?}8U#o4jokWS,e6w4*۝~$`v#/C#9 AIpb \ XV!YONAX?UJTc}[vΡS #Fr\H_F=?9A5%ivo ܠ?n\/iU{ kһREq9s%<x<C!,8$~΋uWKK4A$O"~'ܝN_ceקO*J܆#?/SfDkZ Px? YH%YyOsץ2oiY9 ̒w(K ݽ #G˶*vxr ׮HDg{$<޿