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This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>andle rejection in his adult years. He worked harder than ever to improve his skills and become a betterathlete. With much perseverance, hard work and sacrifice he finally reached his goal of becoming a great basketball player. In fact, this man by the name of Michael Jordan, became the greatest basketball player to ever play the game. <br>Many times the road to becoming the best or a champion is rough and rocky. It is filled with disappointments and falls, but those wo get back up after each fall and keep on going are the ones who find themselves crowned the champion in the end.<br>In closing, if yo want to WIN, if you want to be a CHAMPION, you must exercise mental domination over the body. If you have not prepared yourself mentally then all your hard physical preparation will be wasted. Make sure to train your brain as well as your physical body. If you fail to choose, you choose to lose. <br><br>__________________<br><br><br>"Nobody wants to be mediocre n life. The mediocre are the top of the bottom, or the best of the worst, or the bottom of the top, or the worst of the best." Lou Holtzers participating icluding approximately thirty 8th graders who have already bought in and are getting a jump on their competition. We also have the weight room open 6 hours per day during the summer and it is supervised by a variety of coaches on a volunteer basis. <br>Allegan High Scool has experienced and will continue to experiencesome amazing results just from the one change of unifying their program. Their future looks better than it ever has before with their program groing like wildfire and their athletes lifting more than ever. Their story is summed up with thi quote from Coach Rose,  I am in my 18th year teaching and coaching. I have never seen the interest or physical development among student athletes at the level it is currently at. I sere beyond anyone s expectations.<br>Bro