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 O n e i m p o r t a n t p o i n t t o c o n s i d e r a b o u t s t r e n g t h c u r v e s c o n c e r n s t h e e f f e c t s o f m u s c u l a r f a t i g u e . F o r a b e n c h p r e s s , a s t h e s e t p r o g r e s s e s f a t i g u e w o u l d m a k e t h e a t h l e t e l e s s s t r o n g a t t h e f i n i s h o f t h e e x e r c i s e t h a n a t t h e s t a r t . L e t s s a y a n a t h l e t e c a n b e n c h p r e s s 2 0 0 p o u n d s a n d i s t r y i n g t o p e r f o r m a s m a n y r e p s a s p o s s i b l e w i t h 1 6 0 p o u n d s . F o r t h e f i r s t f i v e r e p s t h e w e i g h t f e e l s l i g h t e r a t t h e f i n i s h , f o r t h e n e x t f i v e r e p s t h e w e i g h t f e e l s e v e n t h r o u g h t h e e n t i r e m o v e m e n t , a n d a t a b o u t t h e 1 5 t h r e p t h e a t h l e t e w i l l o n l y a b l e t o l i f t t h e b a r b e l l a f e w i n c h e s o f f t h e c h e s t b u t c a n n o t f i n i s h t h e l i f t . < B R > T h e p r a c t i c a l a p p l i c a t i o n o f t h e f a t i g u e f a c t o r i s t h a t c h a i n s w o u l d n o t b e a p p r o p r i a t e f o r b o d y b u i l d i n g p r o t o c o l s t h a t r e q u i r e h i g h r e p e t i t i o n s , s u c h a s r e p s o f 1 2 - 1 5 , b e c a u s e t h e r e s i s t a n c e w o u l d b e t o o h e a v y a t t h e e n d r a n g e o f m o t i o n . B e c a u s e t h e B F S p r o g r a m e m p h a s i z e s l o w e r r e p s t h a n d o b o d y b u i l d i n g p r o g r a m s , c h a i n s w o u l d b e a g o o d t r a i n i n g m e t h o d , e s p e c i a l l y d u r i n g t h e f i r s t w e e k o f t h e B F S t r a i n i n g c y c l e , w h i c h u s e s s e t - r e p p r o t o c o l s o f 3 x 3 . I t w o u l d b e l e s s e f f e c t i v e d u r i n g t h e f o u r t h w e e k , i n w h i c h s e t s o f 1 0 - 8 - 6 a r e p e r f o r m e d f o r m a n y c o r e l i f t s . < B R > < B R > M o v i n g B e y o n d N a u t i l u s < B R > < B R > W h e n I t r a i n e d f o r s e v e r a l m o n t h s o n t h e N a u t i l u s m a c h i n e s i n t h e e a r l y 7 0 s , I w a s d i s a p p o i n t e d t h a t t h e e x e r c i s e s n e v e r f e l t s m o o t h t h r o u g h o u t t h e e n t i r e l i f t . I w a s t o l d b y t h e g y m i n s t r u c t o r s t h a t t h i s w a s b e c a u s e m y e a r l i e r t r a i n i n g w i t h f r e e w e i g h t s h a d a l t e r e d m y n a t u r a l f o r c e c u r v e s , a n d t h a t e x t e n d e d N a u t i l u s - o n l y t r a i n i n g w o u l d e v e n t u a l l y m a k e m y m u s c l e s b a l a n c e d a n d t h e e x e r c i s e s w o u l d f e e l p e r f e c t . I n r e a l i t y , I b e l i e v e t h e p r o b l e m w a s t h a t t h e m a c h i n e s I w a s u s i n g h a d f o r c e c u r v e s t h a t w e r e d e s i g n e d o n t h e b a s i s o f 1 - r e p m a x e s , n o t t h e m u l s l a s t y e a r , & n b s p ; < U > " Y o u a i n ' t s e e n n o t h i n ' y e t . " < / U > < B R > & n b s p ; & n b s p ; & n b s p ; < / P > w o r k i n g m u s c l e s t h a t y o u u s e i n r u n n i n g , j u m p i n g , b l o c k i n g a n d t a c k l i n g . W h a t I a l s o l i k e i s t h a t t h e B F S p r o g r a m d o e s n ' t r e q u i r e a t r e m e n d o u s e x p e n s e t o g e t s t a r t e d w i t h . A l s o , i t ' s a l r e a d y t h o u g h t o u t f o r y o u i n t e r m s o f s e t s a n d r e p s , a n d y o u c a n s e e i m m e d i a t e r e s u l t s . T h a t ' s w h y i t ' s t h e o n l y p r o g r a m w e t e a c h . " < b r > < b r > A s t h e a t h l e t i c d i r e c t o r , h e a d s t r e n g t h c o a c h a n d f o r m e r P E d i r e c t o r , T o m b e r l i n h a s a l s o b e e n a b l e t o t h o r o u g h l y i n t e g r a t e t h e B F S p r o g r a m i n t o t h e s c h o o l c u r r i c u l u m . " W e t e a c h s e v e n w e i g h t t r a i n i n g c l a s s e s a d a y a n d t h e y a r e o p e n t o a n y o n e w i t h a b u r n i n g d e s i r e t o b e c o m e b i g g e r , f a s t e r a n d s t r o n g e r . W e l o o k a t t h e s e c l a s s e s a s u p p e r - l e v e l P E c l a s s e s , a n d t a k e t h e m j u s t a s s e r i o u s l y a s o u r A l g e b r a a n d E n g l i s h t e a c h e r s t a k e t h e i r c l a s s e s . " < b r > < b r > W e i g h t l i f t i n g i s a l s o a c o m h i s i s a m a j o r p r o b l e m . < B R > R e s e a r c h h a s s h o w n t h a t t h e e c c e n t r i c p o r t i o n o f a n e x e r c i s e i s t h e m o s t e f f e c t i v e t y p e o f m u s c u l a r c o n t r a c t i o n f o r d e v e l o p i n g s t r e n g t h , a n d e c c e n t r i c s t r e n g t h i s i m p o r t a n t f o r d e v e l o p i n g t h e a b i l i t y t o c o n t r o l t h e f o r c e s t h a t o c c u r i n s p o r t s , s u c h a s l