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Зv,Ey࿑"bO#2J@\SgXkZvyeSox][cWQK.ӆ+duMht>-䭢H҆R.6X>%W]$Y0{CA?5x-#6;A=EvɟSHVw4#[M7P0[pITjOZjAq,d7>N;6 .g`1?"<p# jݢ却O#͑\lda}[RbŶ=i}ijd̀'ڊ?OkHЕqEA^\ܶ[#;tU _¶t/ٙdaAo`_Y^GTլgTi_b_(cjZDvYw1 HHEXZPP";Yb$n^+UY;O.u"E dki"i Gs)tu-V$x̌_Ɩx3Q767NhU2*m~/\O, N㞀WM?K%}Vie|ø'i+_[kK[C `\/$SvTN6նJCa$ i^TA@%ɤ"e%#q4:>B\}L[|wfԼ+[iehL㪱Gcg+p1m#)@-jsڬ)o'j x9 qEdRcr#"jڳ6K2ķrjǧw|2dscZ 2׭csK347cΚ+}E8lg8\A}v׉t]Xn9lIkXeS0 椎Q_2J̻CK\귗yLF2=_5OGY$,.{zW ٿNvc?\UP[@_%$Vf寍l g@yǪO=@=$w?һ {8@ c[!a\*@muI$492ɁZeͭr1*m5*? cE@#fcO[I+dB Kzf6*z=$O9IJ z18Ly 2O](bQmg`W<u{Zǃ摥2I+NCj@@8ښJ4l >aOJa̸4XC_p8O˝Vyd>ꌓPes֩n&s5-N+DȱZK%i@LjwcМQw޴B@ɉXnZL<í,L)ݻ%z_Au0fcXʤO|TjeTUBvY40E[ p:f?TH0Fx.( ,@~95m(C,C#ESince implementing the BFS program three years ago, the Mountain Lions have seen an increase in almost every aspect of their football program.<br>Coach Riccio and the coaching staff of Altoona make sure the weight room is open six days a week. Strength Coach Adams likes the BFS Set-Rep scheme and the fact that it encourages the athletes to constantly break their own records.<br> Bigger Faster Stronger is great for high school kids because it encourages hard work without shortcuts. I love the way the program is set up to let athletes see improvement every time they step into the weight room, said Coach Adams enthusiastically.<br>The BFS strategy used by Altoona requires athletes not participating in other sports to work out three times a week. However, most of the football players enjoy the workouts and are in the complex working four to five days a week, constantly striving to break their own records.<br> We have a lot of players who we need to watch carefully because they want to train every day. We are to the point now where we don t have to worry about getting kids to lift, but rather we have to make sure they don t overtrain. I guess that s not a bad thing to have happen, said Coach Adams.<br> Bigger Faster Stronger is great because the guys can see their own progress. Their competition with themselves is the real fuel to their fire. I have noticed constant improvement in the quality of work the guys are doing. Also, the time in the weight room allows for strong bonds to form between teammates. This dynamic team unity that begins in the weight room carries over to their on- and off-field relationships with each other. I like to think that a lot of our success is formed from the family environment that is initially created in the weight room, Riccio said.<br>This off-season the Mountain Lions are once again hard at work in the weight room in hopes of taking that next step of playing for a state championship next year. For two years in a row the Altoona players and coaches have come up one game short. But that s all the more reason to work that much harder this year. And one area of improvement will be with the in-season weight program.<br> I don t think we ve done a great job with the in-season program. If we want to win a state championship, I think it s going to come from not being satisfied with maintaining our strength throughout the season. We need to keep getting stronger, and the BFS in-season program is going to help! said Adams.<br>In 2003, the Mountain Lions expect nothing less than a trip to the state championship. And there is reason for their optimism. They have two of the best offensive linemen in the state of Pennsylvania in Sean Shannon and Zack Haulman. Whatever the outcome, the Mountain Lions know the road to the state championship will go through the weight room first.k training exercises. Accurate visualization of reactive movements, split-second decision making during sporting conditions, proper breath holding patterns, and fine tuning the nervous system (to develop what Siff calls cognitive plyometrics) take years of practice to perfect. Only after such preparat