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When core lift training is done properly an athlete doesn't have to think about what his next move is, his body will automatically perform the perfect squat, power clean or bench press. Do you want to be a dominant force and posses this kind of power? Do you want to win and be crowned a champion? If your response was yes, then you must develop explosive strength. There are no short cuts or replacements for the three core lifts.<br>ifting program and have signed up for the school year's phycial enhancement classes.&nbsp; We know that BFS has given us a direction and focus on what we need to accomplish with each of our individual athletes.&nbsp; Without BFS and their commitment to teaching high school teachers and coaches the values of this program, our student athletes would not have enjoyed the success that they now have.</P> <P><STRONG>EDITOR'S NOTE:</STRONG></P> <P><STRONG>Lon Carter has taught physical education and coached for 31 years, five of which were in the state of Wyoming.&nbsp; The remainder have been at Capital High School in Helena, Montana.&nbsp; He has been a head basketball coach, coached football and track.&nbsp; He has a Bachelor of Science degree from Eastern Montana College (1964) and a Masters of Education from University of Wyoming (1967).&nbsp; He has been teaching at Capital High School since its conception in 1970 and is responsible for instituting the BFS weight program currently being used at Capital High School.</STRONG></P>remembered at Ole Miss.ۂZW*H֮׊NFH['mX[44_oA6mc{Nr1k~ Yd^5v 40l=@º|(,Զ?J즭NiIcivEsNZI#f)$IZMWm pIW泹_JP\2{JI('W@S|{G5s WYj$uXW6ŰW:n REa,圍\xJjjǓ NHjX b&I{fV&R88M켂vJ0r+Xں*i3o+N gmiRGOQPGsϓ6, %N1<~JmJ¤Gsr:ඔ23ׯL--**i+y#K!˰U粏Y&pҕmI$̶SK:ys% җVq, `)z FRvF]y-D# \Y&\W+5v+$sKj|wC<pGKq$~\dqȮ~XN`4VVleB:M$819žķ1AL}G$? rXFGNA^mko$,Q ڨ HGcjRXp+1H攛cYsUӚ@TgRl((NX͜Sŵ K3)% dӻY4ɢaǭBQWY@2=k;i1H:+*Tt=s~"kk9V QXN75r4T%?x75kjd[0Ld|:&PN2OLs.X$>.j85Ϝ3 7 n*#q9paηs㎘BWl@ i".˃ʢ6$ѳTԒ[L[vh#qVgr\G{+FKOU2yQ W;*psܟii ;$ίL+0>*mem i٨y$c7|9,yzKo.%V,$#ӢZ0pIIBghHycEGpR/9=%mgH臎J켈@?TZ̘c`j _d1 nnlC*ӊrZ?(ˣ .LQzסZCenƑD *CY;-6`FTc{Uf;1F3֠Inj `I#ax5]z %Nyx4RI~53*Ņ zs޻+G5Ma)}la%+Ok#x+(n#h`xD6[x$I )CG3>d 7QT>J'ٮz9)0fF#F˱3ԕOjԶM CWֆx7I^'9}Vx-\Wt~Ri}pxGj%I'/!>|(eXQZGg)64Џ:RGBFMESL-f0|%zfsOJGҪM?i2dexOI 7YsqWL.|#҇nI &3E@h`?  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 the water. 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-c