CAPITAL HIGH SCHOOL
A dosen state titles since 1993: 1993, ‘96 & ‘99 Football State Champions 1996, ‘97, ‘98 & ‘99 Girls Soccer State Champions 1998, ‘99 & 2000 Powerlifting State Titles 1998 & 1999 Boy’s State Title
By Reed Sainsbury
Published: Fall 2000
When I was in high school I played football for the smallest school in our league. This was considered by many the main reason why we couldn’t win. I never allowed myself to really believe this, since our wrestling team dominated the state. After many years of experience and research, I now understand why we didn’t win in football. We had good athletes and a desire to win but lacked the right training program. In my entire high school career, I was never taught to do a power clean in any of the thousands of hours spent in the weight room, and squats were believed to slow you down. Is this the reason our football team never won?
With a burning desire to knock people flat on their backs, I pursued my dreams and goals of playing college football. There, I was taught by my linebacker coach that speed was just something you were either born with or not. I refused to believe that, because I knew that a person could do anything he wanted, if he wanted it bad enough! Intense research led me to realize that the BFS program was the total package needed for athletes, regardless of the sport they played, to reach their upper limit. For those who may not be totally convinced of the greatness of BFS, I give you this fine example of Capital High School and how this program worked for them in transforming kids into truly great athletes.
Since Capital High School in Helena, Montana is the third smallest school in the AA league, folks from my hometown would be quick to say, “Ah they can’t win, they don’t have a big enough selection of athletes.” The statistics from this school shine forth loud and clear as an example to all of what can happen if the right program is used. The BFS Total Program has been spearheaded at Capital High by Coach Lon Carter.
It is used throughout the entire school as a unified program for each sport. Most of the kids are three-sport athletes and benefit from using this universal training method, which allows athletes to excel in whatever sport they choose to participate. Here are the results: 1996, ‘97, ‘98 & ‘99 girls soccer state champions. The football team captured the state championship title this past 1999 season, as well as ‘96 and ‘93. The powerlifting team heaved up three state titles. They won this year and also in ‘99 and ‘98. The boys track team proved their speed as they brought home the ‘98 and 99 state titles and were runners-up in 2000. The boys basketball team finished fourth in state last year. Surely a school that wins four championship titles in four different sports has to be doing something right in order to receive such high dividends, wouldn’t you agree? Let’s take a closer look at the detailed program which has brought unbelievable success to Capital High.
1993, ‘96 & ‘99
State Football Champions
1998 was the first year in twelve years that Capital’s football team had not qualified for the state AA football playoffs. Coach Mark Samson and his football staff made a commitment that in 1999 they would not only qualify but would be in the state championship game. Coach Samson rallied his athletes together to work harder then ever and encouraged every football player to make a total commitment. The players were hungry to win and with a dedicated attitude they went to work. All down-linemen, whether offense or defense, had to be in the weight room at 6:30 a.m. every morning slamming the iron with Coach Samson. If a football player was in a lifting class, he made a commitment to 20% improvement on each of his core lifts. Those not enrolled in a weight training class during the day were able to train after school. They improved their quick foot speed by working the dot drill and leaped in plyometric drills. As each athlete spent time in the weight room and exploded on the core lifts (squats, power cleans, and bench) their strength levels soared to new heights. Each player was taught and coached how to sprint correctly. Coach Samson was dedicated to helping his athletes become fine-tuned fighting machines.
During the summer of 1999 the team was together training for battle in the fall. Coach Samson held skill sessions for all backs, receivers and linebackers. Fundraisers, such as car washes and farm work, were done so that the team could attend the Capital High School football camp as well as the Utah State football camp, where they improved individual technique skills.
When football practice started in August, the three most important questions had already been answered: 1) Were they stronger from performing the core lifts? 2) Were they faster from working on correct sprint technique, dot drills and plyometrics? 3) Were they committed to having an outstanding year in football? The answer was a confident YES! Capital was cocked and ready to explode into their fall season. They had paid their dues.
What was the result of all this dedication and hard work? In the first five games of the season the Capital Bruins had racked up 252 combined points, while their opponents had a total of only 23! The Bruins marched their way to the playoffs, and eventually the state championship game. They were a disciplined team that wouldn’t accept losing as an option. They easily manhandled Billings for the state title with a 53-24 victory and finished another undefeated season with three state championship titles in the 90’s. Quarterback Tyler Emmert lead the Bruins offense, while his older brother J.D. led the previous undefeated team.
Capital’s statistics were truly outstanding. They finished #1 in the state with 452 points, the most scored in a season. Their defense only allowed 121 points to be scored against them the whole year, with five shut-out games!
The Bruins were led by the best defense the AA league had seen that decade. They were an unstoppable force. Part of this fearsome defense included strong safety, Greg Carothers, who was named the state’s defensive MVP. Carothers, who signed to play for the University of Washington, displayed his awesome talents at several different positions, including free safety, linebacker, receiver, and running back. Defensive tackle, Brandon Milone, had the distinction of being the best defensive lineman that has ever played for Capital High School. Kyle Scarr at cornerback led the state with ten interceptions. Seventeen Bruins were named to the AA All-State team, which included 11 first-team picks, five second-team players and one honorable mention. Coach Carter believes that athletes are made in the weight room using the BFS system. He prefers to say each year that they are simply reloading, never rebuilding. By analyzing each and every position through the lifting program, dots, plyometrics, and running Coach Carter has a pretty good understanding of where the team is going to be the following year. The first thing he tells his athletes when they are preparing for the following year is, “You have to do it now. When the season starts, it’s too late.”
1996, ‘97, ‘98, ‘99 Girls Soccer State Champions
One word describes Capital’s Girls Soccer - Unbeatable! As another soccer year came to an end, the Bruins found themselves competing once again for their fourth straight State AA title. They not only beat their arch rival Helena High School, but also won their 53rd straight soccer match! Bruin head coach Rick Thompson responded with pride that the last time these senior girls lost a match was in 1996, but they still went on to become state champions when they defeated Bozeman High School 2 - 1. In 1997 they defeated Flathead High for the state title 5 - 0. Coach Thompson exhorted, “Every one of them knows where the weightroom is and all work on BFS dot drills and plyometrics in the off-season. Virtually every girl is involved in the BFS summer lifting and running skills program. We are in better physical shape than the rest of the state because of the off-season workouts.”