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Pull-up contests, sit-up contests, who could squat their bodyweight the most reps  we even had this one contest that involved jumping out of a window! Your mind was engaged, and that was one of the best things I learned in teaching that applies to my own coaching. And to guarantee the highest levels of focus and intensity, Notmeyer allowed his lifters to listen to country music  to ensure that no lifter would be caught spending time listening to music or be unduly sidetracked by a favorite tune, says Dan.  Dickeven allowed group-singin2Y,`!rnold s great yodeling ballad,  The Lonesome Cattle Call, which, Dan says,  would attract cats from all over Pacifica. <br>When he lived in the Bay Area, Dan was fortunate to be around many of the best throwers in the world. What did Dan take from associating, and sometimes training, with these athletes?  In the late 70s it became very obvious that to be competitive in throwing you needed to be accomplished in the Olympic lifts and the power lifts. Everybody, I mean everybody, was snatching, cleaning and jerking, and doing the three power lifts. John Powell was a world-record holder in the discus at that time, but he also competed in Olympic lifting and powerlifting. Al Feuerbach, who was a world-record holder in the shot put back then, won the national championships in Olympic lifting and the shot put during the same year. You need to be explosive and strong to throw far, and these lifts were the way to get explosive and strong. <br, during the Northwestern game, junior fullback Dan Shaffer injuredhis right knee and would be out for the season. Said DeBerry at the time,  This is a huge loss for our football team. My heart bleeds for him. I don't know if we've ever had a player work as hard to have a great season as Dan did. The fullback is critical to the success of the triple option offense, so other players had to step up. ome of you readers may recall our BFS Power Axiom #3 for Success. It is to stay focused. There are no problems, only challenges. Problems are what you see if you take your eyes off the goal. The Falcons' eyes stayed clearly focused on their goals.<br>Their resolve was to be severely tested in game two against New Mexico. Mr. Intensity Leotis Palmer stepped up. He ran for a career high of 125 yards and a touchdown as the Air Force won in overtime. DeBerry said,  I told them all, if you can't get off the field when the game's over, don't worry, we'll have carts to get you off the field. But wX,xjVng to leave it on the field. <br>Game three was against Cal, which was ranked 23rd at the time. This time Chance again showed his mettle. He rushed for 124 yards and three touchdowns. Jeff Overstree[,xjVHyNe209" target = "_blank">Printer Friendly Version

WINNING CHAMPIONSHIPS THROUGH STRENGTH AND CONDITIONING
An overview of the pillars that create champions. Know what to do and how to do it.
By Greg Shepard
Published: Spring 2002

;J  KNOW WHAT TO DO
A. Train primarily with free weights. Emphasize the hips & legs with Squats and Cleans along with their variations.
B. Vary your workouts.
C. Weights should only take 3-4 hours per week during the off-season and only two 30-minute workouts during the in-season.
D. Train all year round, keep accurate records, attend to proper rest and nutrition, do plyometric, sprint, agility, endurance, flexibility and skill training.

KNOW HOW TO DO IT
A. Demand perfection in every phase of training.
B. The BFS Six Absolutes: Athletic or Jump Stance, Be Tall, Spread the Chest to Lock-in the Lower Back, Toes Aligned and Knees Aligned.

IMPLEMENT IT CORRECTLY