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At the end of the season, Duncan was one of the leaders on the team that finished second in the state (within its classification of biggest schools). Duncan was First Team All-Conference and a Second Team All-State running back.<br> I made good strength gains during the season, added Duncan.  The week before our state championship game I got a new two-rep max on the clean at 280 pounds. Everything that happened was a pleasant surprise. Duncan s totals at the end of the football season included a 295 bench press, 415 parallel squat, 300 power clean, a 405 Hex Bar lift and a 4.62 forty. As a sophomore, Duncan s time had been 4.95. Needless to say, Duncan overcame his knee injury and a whole lot more. <br> Your confidence is everything, advises Duncan.  Get that going and your body will follow. As you break records and you get stronger, your confidence increases. Without the BFS Program and Coach Rowbotham, I would not have been as successful. Plus, training alongside all the guys in Bob s basement, we all became best friends. <br>Duncan has developed into a true Eleven. On a scale of one to ten, Isaak is an Eleven. He maintains a 3.65 GPA. He has never gone near a drug. Duncan can look you square in the eye and tell you that he has never had even one beer; and as for tobacco, never. He s planning to play college football somewhere next fall, and because of his injury experience, he s looking into a career in sports psychology or physical therapy. And maybe, just maybe, someday Duncan will continue Coach Rowbotham s tradition by training young athletes in a basement of his own. contact is made, settle back in a backward rocking motion putting the weight back on the glutes and hips. Make sure the lower back remains concave in a  locked-in position. Then, shift your power upward to drive the hips and legs in a forward, upward surge of momentum.<br>Make sure you use your powerful hip and buttock muscles including the tendons. If you go down and just touch the box, or bench, like most people, then all you develop are the quadriceps. This would be a serious mistake for an athlete. Finally, the athlete should drive up on his toes in an explosive type action at the last part of the lift. If the weight is too heavy to do this, the athlete should always try and have the feeling of coming up on the toes. The athlete should have the same feeling of blocking, tackling, rebounding or releasing a track implement at this final stage.<br><br><br>THE FINER POINTS<br>Obviously the height of the box makes a difference in the amount of weight that can be handled. The ideal starting point is about two-inches above parallel. Sometimes the tall, skinny athlete needs a higher level in order to get his technique correct. The same is often true with the over-fat younger athlete. The bottom line is control. 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