JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j( ( ( ( ( )Җ *m/yL8=8-B=QEQEQEQEQEQEQEQE!8<j(b"1F6vCR0phiZΒ*;F>op#"OQHKs8n@>߁tqcrf AB ZI;lOwW3]}6A| T)e{kuoca_jt3I`dl=;Tһ)eDzqߺ^`i 8l7}đ7zʺӭ4xx `c^yU#iX4Y#֒w׊n%ųҬ v uIzWM+ʫgڸ_,~v"ag(hHy$}h{k`!LQyw=h:^E]\-Ŏ:ǵ ^N=|Ru+СzPdhub1#yK`NBEPEPEPEPEPE`T4t'JLnHnqNXx y^Mg ʟPUތŚXIcz+>epFҬe~5,^*n^9cn7cZ}u %-W$b o_usmAqIk.CLT)- OMc!?ֳMEYnm%rFct55,QKgyoQ+ ZK8;L)T@=EsZ}m%եi5'so; yN؀1]s-&Rf^X8YUcGTv_`ͽ>AHw03w־ Ԭ-Gb/4,c'G]m/b{IU[J1z5.aK # AS%.:AM>P֬QL|P@@XG'wGEs51(]Uƍk\orrϨۉf5jM|A=nG5dFUF)YY 'P]ޡw%6IE һMWxViarЬYG?5x7]NMuEڃ5vZ=ikel p1zۥt+rZI袊((( AkMnO!)z޹hPҮ-I?i>UW&g.FP$^H CTmV_8m&37/* v?KiFd)VQg(TSG'nnxH ҡTt>!547Z&9"9.'|wQ52kJu FMGM:*edt]ynn n[msFOQ[ӍHފs7^ 5.; kg2,GtY=]TQoNO&O}K; onOq0st>VlieسI7ryU_k LG?av[Kw0_2edĞڹozw^Y\ =P,DϹ xǵ W=Ok70 "%¨znj_k4?Y//$"t?k5ֱ5ŔcdqDYtti zKXVߥlU-Q@RPY> SSE kG{i][?RA'*͵RIY."q _TҸeYG\qooáz۾uͮtM#iyJ1,[J nukM6='S++r@z:SRǨT,0o5 E0;I8?)t Y?LZSWz('h w4Ag6I?TA<9ln4g'W%%WKk;ԀyzWxc3̍u\K|&̠bvK5J瑚ѧESQEAucm;d`@םA]x=rv2˺D<ƻWSˣG,:nFHi0W6]uK,řN9HG)eg٥ٲH1&ui4v.W<_r{&&+KMHJ( j 1v"h;CR`pj4K^Uԯnu[I(- }+)TrI8Z>]\lPZ4j sԝY8s/Df^4@G_r{ o%ĥU' nBHc1vF>?΃) |OQM|u=/xcEU7xKw?ʫOsj6ZQ'PQjht*p5'׌k"5j)PD׼2k#PޓxQ)Ť&8xfћ8{~}T|;vlu 89KMd.@ޙ (9X::*HFA^[*$HYr,RuUrל]kl,fϔ=wYwۭnfh);w`uj.5D'qOsk94\S3y~zw[iŘMu=Ƌ|I) l| ñ#CtS-νԯxU}]׼C731A_A5vu_^)qA_A5o]SgN_/~J?ė cĆͽ.q Ja}{\OvՖ7>q;c8keQԣ4{褖n1z~50o.PK u+}OW2~Yj-B!_4onVU`a^ \Y*4tL>TQ>ΧtP}B1Th%m»/"*ܩ:cn:Ey\vj)m\Ol=H<^hn $&a$Ckty%:tW,}vLE-M=5n/Y@jQVnhX'Eu ?Y{KeXn*sMI^ hYJg,ldI-\;n&_n "Jɿq\\ xCcpsC6S'{Ǟ!O& R%<.^EjZE[Y=p@z'q;Hm"!rd##Ʊ%#BcFH=ZXײLee dȨjdkj3irp^c(Π ֮|Aq==N9?fYXɉw}tNGzC;ejZtW9o[e9z5v -m0-0ZO9e1= ֲ\O<$s 4p"[)Z,meo3??θ _(+fHl"J:M `8-EZZ^{ft!{֚bv+h>vڽÉa/˟ƻttl{ .,cx1cY lcd m &Egn1AΑ#BIN/y}A .dbztEzʵfՋNK-6&q$Yƒ 7[n4>7 ,cjʇ\ջ<^ݕѷwVkKq=^ڐ3ɡ0f׆r&g[b/h1 \qp.8*JG5(/EnIBUyFI4Ek$&XahW0?7[V.oaA[iL6kf[rGBq6pRn,Q*}+H c*jxcamk|I`y uޝRk [اQEQEQEU\ wNkѩF s'ַr%Qa"fc mq(5k.O+QXחG/+WeioȜg<ݬl|?,<#m;9ljݞ oy.#DXojÏSQ|4 ;w5z Pp*DQMqgmx)#@cVqyu[GYKU>n4{`Ydמ7vӫӣs^FBMRk{UҡIqGc}^=D;R@x N2,h$  /WX 6 zޟܓqygm3Ƥx z4=n\N4C+>v^'+8+nOμc楡f}a$!+Qp@"4~-đsһ"խ-7jUA"hTEP ((((͚\֣(ڀaWh"?syfFwO,Nz 𷁚[2X3ֽLӭc\"a^hv[O'L(cG`j95{w4q.ۘҙO ouBVwG\X-\P Wo\W4VnɐN0E{DhgOx\\:IX7/ˠ݇3EC-"ULVGt=Y9=Oስ;eڗ^A#ڱ|-cޖ+S1|WVxKE` GzO(d :W=MFZ"+ywҋ 9;CnEUSҖ((((((((9!I> N`TPpqEoc\U(.f譐550)h ( ( ( (?" position again.&nbsp; Hopefully, he will now look like Luther in Figures 4 &amp; 5.&nbsp; If the athlete reverts back to a bad back, you must have him return to the box.&nbsp; However, this time, have him get into a bad position and then say "fix it".&nbsp; Fix it means spread the chest and sit tall.&nbsp; If he can "fix it" correctly, now say "bad back" and have him make his back bad.&nbsp; Then say "good back" and see if he can fix it and make it good.&nbsp; If this goes well, repeat this process three to five times.&nbsp; Probably only one-in-a-thousand will still have trouble after all this technique effort.&nbsp; </P> <P align=left>A quick method to fix backs can be done with a dowel or bar as shown by Luther in Figures 6 &amp; 7.&nbsp; This quick method can also be done without a bar by placing "hands on knees" with the elbows locked.&nbsp; Begin by putting pressure on the knees either with the bar, dowel or athlete's hands.&nbsp; Now, "spread the chest" and hopefully everyone will look like Luther in Figure 7.&nbsp; If not, then those athletes will need to use the box/bench technique as previously described.</P> <P align=left>Every athlete's back should look like Luther's back in Figure 8 when lifting, blocking, tackling, rebounding or doing any power movement in sports.&nbsp; Figure 9 illustrates the Straight Leg Dead Lift which is&nbsp;a top priority auxiliary exercise in the BFS program.&nbsp; This exercise will strengthen the lower back.&nbsp; Detailed information on this exercise can be found in the Hamstring Safety article.</P> <P align=left>At anytime during any lift if the lower back comes out of its tight locked-in position, an injury is more likely.&nbsp; Bad position on the rack phase of the Power Clean can cause lower back problems.&nbsp; I have seen many athletes rack the bar as shown in Figure 10.&nbsp; Compare that position with the correct rack position of figure 11 where the elbows are up and forward with the bar resting on the shoulders.&nbsp; Now the athlete can get his hips back with the lower back safely in.</P> <P align=left>Setting a bar down incorrectly happens literally thousands of times a day.&nbsp; Look at Figure 12.&nbsp; New BFS Clinician, Jeff Kirkman, shows his disapproval.&nbsp; This athlete is asking for trouble.&nbsp; He has his head down and hips up with no bend in the knees.&nbsp; Just use the same technique as picking up a weight.&nbsp; Put it down the same way.&nbsp; Spread the chest and "squat" it down.</P> <P align=left>Pictures will be added at a later date.</P>God gave me plenty of talent. I always bust my butt in the weight room. I was 6'8", 252 in my freshman year at ASU. I wasn't strong or coordinated, so I talked to my strength coach. He asked what I was willing to do to be the best and I told him, "Whatever it takes." I trained six days a week. I trained like the off-season during the season. I did that for almost three years. My Bench went from 270 to 380 in one year and my bodyweight rose from 252 to 310 pounds.&nbsp;"</P> <P>A lot of it was just eating right. I made sure I had a good breakfast and lunch which I never had done before. I would say to anyone, 'Don't be afraid of hard work. It will pay off someway. Nothing comes easy. It's important to earn what you get."&nbsp;</P> <P><EM>Juan has examplified what strength training and conditioning is all about. He has made steady gains in increasing his lean muscle mass, strength, footspeed, conditioning and agility during his time at ASU. He has remained in Tempe during the summer months for the last three years to lead the team in total number of summer lift and run workouts. </EM><EM></EM>&nbsp;</P> <P><EM>His enthusiasm toward strength and conditioning has helped intensify the team's commitment to a year-round training program."<BR>-ASU Strength and Conditioning Coach Rich Wenner</EM>&nbsp;</P> <P>Most of Coach Snyder's first recruits have