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Never tilt their side higher (Photo 9)<br>2. Know the spotting difference between a box squat and a parallel squat<br>3. Keep alert and anticipate their captain s commands<br>Photo Nine shows how easy it is to tilt the bar. You can do it with one finger. If you grab the bar in an attempt to  save your teammour performance. We need concrete proof that we are getting better every day. <br>Stefan Fernholm was a Discus thrower from Sweden who came to BYU to compete at the college level. He broke the NCAA collegiate record and was a past Olympian. Stefan became a part of BFS in the mid-1980 s. We owe him a great deal. He bridged the gap between the United States and the old Soviet Union. Stefan was privy and knowledgeable about the Soviet training methods. The Soviets spent hundreds of million of dollars on developing their system. They took the secret in the early 1970 s and elevated it to new levels. They took training very seriously. Their coaches, for example, could get a doctorate in discus, sprinting or weight lifting at the University of Moscow.<br>Stefan took full advantage of this knowledge. I have never seen an athlete like Stefan. For those who saw Stefan, you know I am not blowing smoke. Stefan weighed 273 at a little over 6-1 in height. He could run a legitimate 4.3 forty and Power Clean 470 pounds from the floor. Stefan was flawless in everything he did. This is what he brought to our BFS table: Flawless technique! My partners, myself and all our clinicians became better coaches and much greater technicians because of Stefan. Perfection became our focus. By all means do the secret, but you had better execute every facet to perfection to put it all together. Leave no stone unturned. Stefan demonstrated this perfect technique in many of our videos. Unfortunately, Stefan died back in Sweden several years ago, but his legacy lives on. <br>Track is an individual sport. The throwers could train themselves and maybe one or two others at the same time. The Soviet coaches would get nervous if they had to coach more than three athletes at a time. My challenge was to figure out a way to implement all the basic elements of advanced training used by athletes like Stefan, and put them into a package that could be used by multiple teams at the same time. By being able to coach many athletes at the high school and collegshould be the highest? Select one: *Overall answer Correct* a) First box b) Second box c) Third box d) Fourth box marked - Correct e) None - all boxes should be the same height ID = 95 | What must happen before progressing to heavier weights in the BFS Readiness Program? *Overall answer Correct* a) You must be able to complete your two sets of 5 or 10 reps b) You must be able to do each rep of each set with perfect technique c) You must be able to identify the primary muscles used in the exercise d) All of the above e) Only A and B marked - Correct ID = 91 | Youngsters who compete in Olympic-style weightlifting competitions have higher bone densities than children who do not lift weights: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 151 | What is the best advice in regards to breathing while stretching? Overall answer wrong a) Don t hold your breath. Instead, breathe normally, trying to ease deeper into a stretch during each exhale. marked - Not Correct b) Hold your breath when stretching large muscle groups, but breathe normally when stretching smaller muscle groups. marked - Correct c) Slowly exhale as you stretch. When you have to take a breath, return to the start. not marked - Not Correct ID = 83 | According to a research study published in <i>Medicine and Science in Sports</i>, how long could a subject retain strength if he/she reduced volume by two thirds but kept intensity high? Select one: Overall answer wrong a) 3 weeks not marked - Not Correct b) 5 weeks marked - Correct c) 15 weeks marked - Not Correct ID = 99 | The eyes should always be looking at the ceiling during the squat: True or false? Overall answer wrong a) True not marked - Not Correct b) False marked - Not Correct ID = 74 | Two benefits Coach Bob Giesey gave for encouraging elementary-school-age athletes to get involved in a weight training program were that it develops competitive spirit through physical drills and builds teamwork: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 131 | Proper selection of auxiliary lifts is based on choosing those that will help you win or prevent specific injuries: True or false? Overall answer wrong a) True marked - Not Correct b) False not marked - Not Correct ID = 102 | Not having the knees aligned in the squat often places harmful stress on which ligament of the knee? *Overall answer Correct* a) Lateral collateral ligament b) Elevator spatula ligament c) Anterior collateral ligament d) Medial collateral ligament marked - Correct ID = 125 | What muscles does a close grip emphasize in a bench press? *Overall answer Correct* a) Anterior Biloid b)