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I work on what you might call a  scratch where it itches basis, says Bennett.  If our leg strength is not as good as it needs to be, I'll find out whose program is doing well in that area and apply their ideas to our program. Bennett also credits his many mentors and co-workers at Ole Miss, Clemson, Virginia Tech and Marshall for teaching him the ABCs and XYZs of strength coaching.<br><br>Building the Foundation<br><br>Bennett says his core lifts for the football team are variations of the squat and the Olympic lifts, plus basic heavy-duty upper body exercises such as the bench press.  We perform back squats, front squats, power cleans, snatches, push presses and bench presses--to name just a few. It sounds like we do it all, and we eventually do in a year-round program, but the key to success for our athletes is developing a good foundation of strength. If your strength foundation is there, your speed and your power are going to improve. But, number one, you've got to have a strength base. <br>Although there are still skeptics who preach about the dangers of performing Olympic lifting exercises and squats, Bennett has found that the myths surrounding strength training are not as prevalent today as the public has become more educated about the field. The key to safety, he says, is a proper teaching progression.  I don't think that training younger athletes with lighter weights and teaching them how to move their body in a natural way is dangerous at all. <br>One important component of Bennett's conditioning system is a focus on plyometric training, which he says comprises about 10 percent of his total program.  When you put plyometrics in at the right spots, after your strength base has been built, I think it can be an ultra valuable asset to your program. But you've got to have a good foundation of leg strength, especially when you get into those  high dollar plyometrics such as depth jumps. If you're legs are not strong enough, you're just not going to be able to get that pop you need when you jump off a box. <br>Another key component of Bennett's program is box squats.  We teach our athletes to box squat right off the bat. Besides taking a lot of stress off the knees because you don't have such an acute knee-joint angle, it teaches you to sit way back. And because the box is going to gauge your depth, going deep enough never really becomes a problem. Obviously when we take the box out from under them there is some adjustment because your knees have to go more forward to make it more natural, but our techniue just seems to be picture perfect. <br>Bennett got hooked on box squats through powerlifting guru Louie Simmons, one of the most accomplished powerlifting coaches in theworld. Coach of the famous Westside Barbell Club in Columbus, Ohio, Simmons has trained dozens of world champions and world record holders.  I competed in powerlifting when I was at Virginia Tech, and at that time I read Louie's articles and visited him quite a bit, says Bennett.  In Sweden several years ago, but his legacy lives on. <br>Track is an individual sport. The throwers could train themselves and maybe one or two others at the same time. The Soviet coaches would get nervous if they had to coach more than three athletes at a time. My challenge was to figure out a way to implement all the basic elements of advanced training used by athletes like Stefan, and put them into a package that could be used by multiple teams at the same time. By being able to coach many athletes at the high school and collegZAZxȮx|$tʬA YCiqO ʵ]*5"@w׿KjWrx+ DWogwk$QHfFxf"8lՐ7&#MNQn9ҔǮDn7?hc{xdbFX*>Y>c&LÙx‗pjy-ViH 0ZAJ|뙝.V?2G/uCğ wH,fcQh;>^aG+4#׈9X'A59-Tr#t]ٯyzhQА%UczrS،sduG( P =VI$6Q[mHU};c'/3 9c8HT"*9E=W9uRmHU}ۂ~TՔG\l˦;Ǫ0ySQ>;>&3{`gͿyU ڝ]7󯙡`j#'pH)(ţkr Ua1A Z&UȊ܌7|4BdO@'oL ȘٳFxۘ?'ЮTLG8o! v3\[ir