Bigger, faster, stronger by Greg Shepard

It is virtually impossible to look at the same point on the ceiling in the bottom position. The eyes move, the head moves, and the body moves out of position. ”). Don’t look up and don’t look down, but stare intensely straight ahead and fix your eyes on a single point throughout the entire lift. Eyes on target is one of the great secrets that will give you a big edge on your opponents. Use it often. 1 Perfect stretch position (a) and hex-bar deadlift (b) position with the eyes on target. Six Absolutes of Perfect Technique 51 Use an Athletic or Jump Stance When talking about stances, many coaches talk about positioning the feet about shoulder width apart, or narrower than hip width.

Here are the components of a successful in-season program. ■■ Train twice per week. During the sport season, one training session a week is not enough volume to make progress, and three training sessions are too draining. With the carefully selected exercises in the BFS program, you can even work out the day before the game without adversely affecting performance. ■■ Train in the morning. If possible, train before school or during a weight training class before lunch. There are many disadvantages to weight training just before or after practice.

A maximum of five athletes should use one barbell, allowing one to lift, three to spot, and one to get ready. The athletes should rotate in order. If the program is part of a physical education class, the class could be divided into three groups, with the groups rotating every 15 minutes. For example, group 1 does core lifts, group 2 does auxiliary lifts, and group 3 does agility and running skills. The equipment needed to conduct this program for 15 athletes is as follows. BFS Readiness Program 45 Approximate cost: Olympic bench press Squat rack Squat box Three 300 lb (136 kg) Olympic sets Training plates $350 $500 $80 $1,000 $70 ______ $2,000 The cost goes up about $150 for each additional group of five athletes.