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SkR=GDo"PҮpp$k#zj09cutvL݈]pluSmz ?Zמ!fy\q*te4i"2檋+(yVsDc?ʯdsyI:\cPkumwU+qVxkOI⽾XeeڠY5ֆ;8^}NkX4՚d{e5 ];JX|`j\\l 2D6"ch#T[Y祃!?!^g{⛸D*c9^=K;H^NIʤ"PmH%UQԮ/}R9{^G.=*HL:Ê-<0Mg=C!EJH˜96D*Z.NR?geRGPݨo:2qjU0mT=SB6xe]4pKq ~}ܦ@#=ǿRKsF) 33$&&MdC$).;h9dW'-zn==-`ٻiX*!^޸ŕǠ{? M9p_3z]qxv,Dp-=8J'vodRټU c҆?:SqҴ463̪5=Ihn2;4\9; D'-uBeV\k6hxۀRl{S1J;8EO K4@@{TP:@0'\WcGv\ģiycX];C|dCcAPp+>#IqymG|`H~Y1X'u1bJ(_W{ҹlt\kL1N;EBp"`G%}7[I'$ReQ2aEIs ^{EN&,vH e\dˢi90r( Ϧrk{\"b$3S䷡'8Re29D bG:}wp~^)$WoS'ٺM5 Įק(A#%xмWFRM4\pA?8%Iexnm)r9ҧ["H׾hxry7`XX'zQQm1QMJ]yok=1#*1J0@*K%/H^$cT+J;Xh"э❈! Vm`c\  {i1򊊵\f#?(qx8 TPxcްZb1.#gD8՝R 1By)OnI+YvK@ NxS gCF">f``LXz<*r}EFwa(nYczSIaO'?šz9 "$yҜz}J.@ 22q=(7-h because you do not get credit for it. You know that you have to get one more. Just one more. You give it all you have but you only get it halfway. Exhausted, you set the bar down and record what you have just done. <br> You totaled 885 pounds on your 3X3 Set Record. You record 270 pounds on your new 8-rep record. After a moment, you realize that you gave everything you had and even though you were down a little bit, you still broke, at least, one record. You vow to do better next time.<br> What happens if you are down a little bit on a periodization program? You fail completely. Pure and simple. The BFS System is the only program where you can be down and still break personal records. This is one reason we get massive voluntary participation. This is our underlying goal at the high school and non-scholarship college levels. Until our next issue, may you break personal records every day. pecially during the early days with their weight training. When they were struggling, they never said,  I can't do it, Coach.' Instead, they said,  I'll try harder the next time.' I think that attitude in the weight room came across in the pool as well."<br><br>Making Waves with Muscles<br><br>The basic philosophy in swimming is to work very hard, then taper off for the meets. As such, it's often difficult to see results during the training season, and patience becomes a virtue much sought after. However, Mark says he noticed many positive changes during their training after they overcame their initial soreness. The swimmers were coming off the blocks more explosively. More importantly, they were riding higher on the water. "The higher you can ride on the water, the faster you can go because you're not pushing a lot of resistance--you're a tugboat down below and a speedboat above."<br>The changes weren't all in thewater. The women began to take pride in the physical definition they were developing and improvements in their posture. "You could really see it in the way they stood and walked," says Mark, "The weight training was complementing the swimming right from the start."<br>In sports such as football, sometimes the best-conditioned team does not win. In swimming, what you see is usually what you get. For Dale and Mark, what they got were better times and heavier lifts.<br>The previous page shows some of the before the barbell faster, and on how the Bulgarian coaches limited their exercise selection to primarily just the classical lifts, the snatch and clean and jerk, and squats. Such training is now considered the standard model for almost all elite international lifters.<br><br>The Miller Physical Training Plan<br><br>Those who recognize the value of the snatch and clean and jerk, and exercises derived from these lifts, coike BFS available to coaches to help them guide <br>their kids to become the players  they have only dreamed <br>of becoming. <br><br>What the Players at East ProvideC>;yGgv\IjGzFDhژ/Zf(h6ظRWn'尖G"k0z=@TmSFaF~Ep"CtwS5ON+i! ̀( M%43Ei5ʷhGpiO'quiՕ OT+׮vk%՜>K xtD{,o0ςF>,F@ H_co6q Kl۬ǀ2*}nJ9'kCdmKIn!BDh[)MtEdHS\jߝ;GDx;tЭ"G F+T@vPn~;ڭ RgF$֞ "D򎝬iJ* v@~=C.I|i &+WEܬ~n Ä62$o,hVU2UNJ!>rա҆4=!E5Y^ `ci|`9_h[F%{~ޑ0~ROD=˷&sĬFuaV@h]*՝@Vp-857.jvcH1'14A9N& 9Dn0:"?V_Zնaghx[+Zu]I u]b}Dc rpqAIsk!lc8F:zԏ;(:[MlU6 B>/-U+ڕm -oj:5Nm= p/l0[PFBX`Lww:[q#^ yzÁa, t8¶wk-3 m`{E>#7 R 3jc~w],Ku®" g#4_"k쪻l. WosjX&:<ηmlU{sfT`j ˸L'6IV;zFum۴r#S%)Hڒ.[on$.[Pxli6lI:$H=Dn.Zc1oywunt*%b A~ctl ]C[8/ en