JFIF C
$ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@= C
=)#)================================================== "
} !1AQa"q2#BR$3br
%&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz
w !1AQaq"2B #3Rbr
$4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? O?#Q^) i 8Ҥ'$tfjjBGӥ"nTlv~E##MN# {v1RcM#Ҁ!aݪ22
ӥGJD@M#ڥaSHLJtTqE ndfut
=)=M 1ҕ ` p!^=):S@XQ ttJj7AO> N zcҝ8$(E4/|:R =:Rc#=*6Ҥ`De w'R$@9M`Ƿ J۞Vn oouy$gdp)f\wxW Ȍr 9\JM'KO$Ҷ%sIJ۱4T[TP $~A r=ƒLX4'Gεf \%0[ǐTԟҚ@X{FQy$2=cF1\VUut;YX` QkJ#M GSa mqч\ o-Mxx]?PB3D֥+<6*Uʝ jh, *Or: V^My ]G &_]1H7oҦ++JzSYz8=:SP${O" UzSAuc1XVEr8)mՋ1_h `m tks(:a 8V v A)8㚈 zzV=(%oݳUEPp*vK_ 41Iik:v3x&vxAI>#@ǁe-κQsrmӍi3wl
wѯc ?*> ݿi?]W$`
l&&ݷ ?kS, 8]ɯ\h9z+X:ߝV!x{mN.+p3A ݞlZ ;YJ] SmckXYp ~5RV10T`H.q@e *#B
iWlq< @1x- %hА2M{ߥ- 8cJ 0S`"+HE @a i˓ޘR PeALwwϗVZ+ϥt+7Y-. DX Rq]/:>KHۏf3LZi,-0\WGZCI38Tv3ȷ&8֥9 *bJS& 0ڥaQң}RdO= 'ޚ[ހ~Pr9 8> :ҎiSD[VY@Yt'˟@f;hdww=>>f{}:W
kǰ:цG>U *''3Z@(zQzfCF3 :?xR&Q-~h$9R=+t=r_Sá}
|Y|=G)f6QLaݥLU-(Ҩ$&b|taT2s<\>eb%٘)eddbWc}_jM6?Psh vfIDe8 ?֩oGކOq:q@~c |C_HȽ4BiwcqL
yZh ӹ PnJ 9_187wzoa{.sh?7>3%a @\t%d&uo,fi##-l\ 8 ^?u,flȉ2v L6[I'[k-Wɵ |ǾToEp0)OARAH)zwi {%;foRz h5kBkHϑh<*r8ԜqWAx0i&]Ϝ;89OnqY_
/ɡ]O+ N-BWȥXty4rݖlVO34~}HSuӐ-¦y8 =*Υ7T\n[ =b-1>ƭ+sE${ \oi67(/SjK6;fE[ݩ3]:
؊7B>|=sHmOsӮQ+l|}zmkXqdٌBzO iRjI[
c?SU%[SW`5 "^isL2y#S{<er2 TZ4#X.],;l? Ƒlp~Q? 90Jc@ϳ8"O\'yGm&$vR2>`I1]$2>Gր<:Umk5,|hX/%̎O^QDr؟㡯N6hSDZGm{sf,0x wydi$rX4
)
3oMյl2Gkg HP lh "֮판F[4*8:_6pZ|!{ܟƶ4; րV|guᴫ.R}=z_mk'ܨ jœ3K q yK
ܨ=;uhbРJa(P8 x班s*_cR&eO+w `Bzt2_կ.r
M ᪬wHx
*AH>3 DzT6 2~ӒgHL?S :xPe9?JMۮߨW&,MqaS nb89#>)_տ NX\ "Q,|C>e sW?ws
*] yĦJbdx
-U?[9>+0[̜~bQcw~ZpgSpo++_] _i,X I# YwԻh;IL3M2}H.J3
gf@S@ ; cL(Ij>})4]bHoƔ4 ((㱒Kg*[jM:)hdҸK>8;(x1ӤŦ9h +G>ԾBȨZ8Xz #` d~ƈd @b8 -Ff}#u#[7<0Vq='pOJJ }s #M-a1[ǵ$d^0A;N(XTDφaN:5F{#
ڰ,,+Xr9R=xy@W8
jIgɰ,m9u@A犾F*TE < b r > < b r > < b r > T H U R S D A Y - S p r i n t W o r k , P l y o m e t r i c s , F l e x i b i l i t y , A g i l i t y , S p o r t T e c h n i q u e < b r > < b r > F R I D A Y - P a r a l l e l S q u a t , B e n c h P r e s s , A u x i l i a r y L i f t s , F l e x i b i l i t y , A g i l i t y < b r > < b r > T h e S e t s & R e p s f o r e a c h w o r k o u t a r e a f o l l o w s : < b r > < b r > W e e k O n e : 3 x 3 ( T h r e e s e t s o f t h r e e r e p s ) < b r > W e e k T w o : 5 x 5 ( F i v e s e t s o f F i v e r e p s ) < b r > W e e k T h r e e 5 - 4 - 3 - 2 - 1 ( O n e S e t o f F i v e r e p s , F o u r r e p s , e t c . ) < b r > W e e k F o u r 1 0 - 8 - 6 o r 4 - 4 - 2 ( O n e S e t o f T e n r e p s , E i g h t r e p s , e t c . ) < b r > W e e k F i v e : S t a r t o v e r a t w e e k o n e < b r > < b r > E a c h a t h l e t e c h a r t s h i s / h e r p r o g r e s s i n a S e t R e p L o g B o o k o r o n a B F S R e c o r d C a r d . T h e w e i g h t o f e a c h l i f t i s r e c o r d e d . A t t h e e n d o f e a c h s e t , t h e c o m b i n e d w e i g h t s f o r a l l w e i g h t l i f t e d d u r i n g t h a t s e s s i o n i s a l s o r e c o r d e d . T h i s g i v e s t h e a t h l e t e a s i n g l e r e p r e c o r d a n d a c o m b i n e d t o t a l r e c o r d . O n t h e f i f t h w e e k t h e a t h l e t e r e f e r s b a c k t o t h e r e c o r d s e s t a b l i s h e d i n t h e f i r s t w e e k , a n d t h e n b r e a k s t h o s e r e c o r d s . T h e r e a r e a l s o R e p r e c o r d s w h i c h t h e a t h l e t e t r a c k s . B e c a u s e t h i s i s j u s t a n o v e r v i e w o f t h e T o t a l P r o g r a m , f i n e r p o i n t s a r e n o t c o v e r e d h e r e h o w e v e r , t h e y a r e a v a i l a b l e i n d e t a i l i n t h e T o t a l P r o g r a m B o o k , T h e T o t a l P r o g r a m V i d e o a n d t h e S e t R e p L o g B o o k . < b r > < b r > A c o m p l e t e d i s c o u n t e d " S t a r t - u p " p a c k a g e i s a v a i l a b l e f o r o n l y $ 6 9 . T h i s P a c k a g e i n c l u d e s a B i g g e r F a s t e r S t r o n g e r T o t a l P r o g r a m B o o k , a S e t R e p L o g B o o k a n d a R e c o r d C a r d , a o n e Y e a r S u b s c r i p t i o n t o t h e B F S J o u r n a l m a g a z i n e , a n d a T o t a l P r o g r a m V i d e o . T h i s i s a $ 1 7 . 9 5 s a v i n g s ! O r d e r i t t o d a y f r o m B F S a t 1 - 8 0 0 - 6 2 8 - 9 7 3 7 < b r > < b r > w a n t t o m a k e y o u r s u c c e s s h a p p e n a n d r e a c h y o u r f u l l p o t e n t i a l a s a n a t h l e t e , y o u m u s t d o t h e s e c r e t . < b r > T o d a y , a b o u t 9 5 % o f c o l l e g e s t r e n g t h c o a c h e s u s e t h e s e c r e t i n o n e f o r m o r a n o t h e r . T h e o t h e s i s a c o n d i t i o n i n g c o n s u l t a n t i n E s c o n d i d o , C a l i f o r n i a , w h o h a s w o r k e d w i t h m a n y p r o f e s s i o n a l a t h l e t e s . I n t h e N o v e m b e r , 2 0 0 0 i s s u e o f S c i e n t i f i c A m e r i c a n P r e s e n t s , Y e s s i s w a s q u o t e d i n a n a r t i c l e b y B r u c e S c h e c h t e r t h a t " g e n e t i c s o n l y d e t e r m i n e s a b o u t o n e - t h i r d o f a n a t h l e t e ' s c a p a b i l i t i e s . B u t w i t h t h e r i g h t t r a i n i n g w e c a n g o m u c h f u r t h e r w i t h t h a t o n e - t h i r d t h a n w e ' v e b e e n g o i n g . " < b r > F a s t - t w i t c h m u s c l e d e v e l o p m e n t m a y h a v e t r e m e n d o u s h e a l t h b e n e f i t s f o r t h e f e m a l e , b u t t h a t a l o n e w i l l n o t p r o v i d e h e r w i t h m e d a l - w i n n i n g r e c o r d s . B F S t r a i n s a t h l e t e s f o r s p o r t s , w h i c h i s w h y t h e p r o g r a m i n c l u d e s s u c h a t h l e t i c t r a i n i n g m e t h o d s a s p l y o m e t r i c s . " W h e n a s p r i n t e r r u n s , " Y e s s i s e x p l a i n s , " h e r f o o t s t a y s i n c o n t a c t w i t h t h e g r o u n d f o r o n l y a l i t t l e u n d e r a t e n t h o f a s e c o n d , h a l f o f w h i c h i s d e v o t e d t o l a n d i n g s a n d t h e o t h e r h a l f t o p u s h i n g o f f . P l y o m e t r i c e x e r c i s e s h e l p a t h l e t e s m a k e t h e b e s t u s e o f t h i s b r i e f i n t e r v a l . " < b r > I n v o l l e y b a l l , b a s k e t b a l l a n d s o c c e r , i t ' s b e e n e s t i m a t e d t h a t w o m e n c a n b e a s m u c h a s e i g h t t i m e s m o r e l ~VHVSo-TKtP ? {6O%Я뗳 ݸE [&4+I~K#1@I
p9mCďRso1P8}#ϺzV%vR2+_*Մ7VRέN9| k`R5FK{xdΠb1G +'ҵյF(㌤@S F-._7"#R{OοB]P]0}טMp WJ ؑ04eHlnuɵ
UK[lVA#d;ph܍kh9C֊(*_<[YA@?Wj=W[5hI.Z%
?]"s@r0Ln4 7OzI;Z9ZUXBO '%$I'MɄdMC_ 8J8e` bu1C֕7lAvnbR$\FSqxg