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Each lift is done with perfect form for two sets of ten reps, except the Power Clean which is done two sets of oout for track in the pring and the program doesn t interfere. <br>Coach Hamamoto couldn tsay enough about how much the BFS clinic helped his program. The rest of his saff agrees. Defensiwer movements on each of thommented,  The kids real week (see chart). There is also a variation for a two workout schedule. In the first two months three core lifts can actually be done in less than twenty minutes. All athletes from all sports are to do the Core Lifts. Then, if time and energy permits, several auxiliary exercises can be selected Auxiliary exercises are based oe-8s squat and clean after the BFS clinic! <br>Hamamoto claimed that after the clinic his athletes became much more confident and dedicated to their workouts. Running back Jon Gundersen, a 1,000-yard rusher, stated,  I have made vast improvements with the BFS system. All-CIF defensive lineman Andy Huang remarked,  The BFS program pushed me, showed me how to work <br>hard---now I can squatetЊI ball.<br>Many coaches and parents may be confused as to what to do with their athletes that show an interest in athletics. Should my athlete weight train? What should he/she do? Is 7th grade too early? 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