JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?NFpGz-ưHănN}*Od=s|Ekkiq31Z[S(Y!kǙ)>+TG/'I(;檥>cjx[[9!ssڥF =餜I-i\ R*[F)*205\Smcف<3zw9Pj/^uj aG[k,8􌚥 Hڭ~3`m:){xX!`ܒ33I_cޜ,&n@?C`DԊ\c4}M/dNUϧuݴ:O{hm-$IX.Hz.6?@H848!HT9$v%6Ai ֋q![Q),>bKBK[H7*qѩcI)E' %ڼqҊ.7? ڙdO'vqXLO&-aOMz׉7obYf.c(CV7sQ^iti HDg8  s#;cgZۙ+gikαNe)hI4ɞɜ7/1^49(ct{ר*/R@y"[w:7?*_\h~"s<'mq]3]3XZ*YjyNj>6ue m ŠI֚SU%K+v6q ot ۩/v$,Os],ǝ5 Aw (N (Q@!KIڀ<53PK-*|QYHrz^WRL&Qng7*zh.H&۴U-{ }cRbVj89#&R*J/185j m]l @oUFKj5"mF)Wn?ucZM?Rh`wiy17K͌sW|^TP:%Kmi 'W=~X0P#GLԿcVI w]Fk̵ &kovF|=j#C> ԎHVnZ,-Ȟy"`\z_uYi0(=}C[Ĺ;n Iq*X&j4_g7A+)e Y?ev^HX"v/-֭^#p͵N{d >fQ =niJtDt"(@5tc皭m\F wg)2[Y<_X/9 &*~PiÚhv)cӵ":PaeW9(qoP%l$';&" O(3J^h 攰 ^sE .D@ ocZV6`!qR9s&@:KWC=[^>?*:גŵ1"ɏ+cľ" v+,nv2GzG\#i$!~='hpHQYI+>I\0|)!'y7:jwcf35YUoc֐wZ͝ڣY8cmBY$n)"$*xڨHw̤SfQL\c]@0 cx.3گL d2j@{M r=EUId8Fۘyȫf\<Q#/zυ*=+Ȝϥʍc`()wwjPiMvv 7# B@` [5x+P)2qȝL9!OPϥ!4IE0{(lkiPOBy ,w簭1BFs̆!9*2$eU{ ۜ#0||9#߭ [G<W##kVIm*T/c@e. k8$v`g'& Bsޞ\qRl&i'4KB{R3!'"|n:S 2OhX2g Ơʁc%f'}Bڕ'%ehW.9_DSPv<#a*Fi~'&#q9B+DpJXI$tӤ=Ar>uM5=!wߥ@^PsAuz`*gڭZU3U pGqMWe`A)s5Ld䞵+#[Zgjc7&a'}EOzav t5#;)N3{v 4ODS\@U^WnKg4n_؞j>O_YZ4ZзU “5$29bm;Oy QTAYy2C)i3-YẙXi7,r ZŖ iX.qpeD Q } }i P]?!HcxU/41 70q@(tc & ׯiU$JXg$J_ʉ7 iip2$nJV`\dsҪy3zO5 F 2c*4P^Y怄j3*9@QnCyր0 D)R"J{șFP<I@'9>ό.NٶiѯoR0#Q6 WXUVP'v% Uw^s׸F;#[&9¯&RA\t/L'Y$@Nq8G6ھ-ʾ[FJg^`19NS$3>"H) ғ~1Z5K2ީyXH VƇ(/V| QVi4 iHwPsȩs) _.HgNĜ(z/R)v t'O=Bڔ{(='qY!vZ177E۸UZ[A.ri砱VvizZv94gq4:*ᨎHgl+M(`O\P( Bݸ3r2>p @8LG<u$_zGӿH_z2:UmBNªqܞR̯n'yZ2`Z7VDBeH?ZҾ _\A u#@ L _$5ncϙ>WFޝ6`zs\7x,²Pj9 t?w Rf0pweFpZSּ/q0$zf1Ri5HeNU wѴ~0Q /_/ zqILG4Tl}TGE69ݚ$WoQ;?s!hG»(8hQp8Nfzz Aq$ %OpFʼQUΐPzס#1$j _" 1(kkG,v\=i0l4©¨AS7ZY'FϿ>n"hCtU5[Nu*Z“$汓´m'W7nY XsTφsYG۠D^S` N1N?Z\N 7gfSt!<۵Pg g=EJY ГژۚRpWw;y&I4Pi ώUt-Px塙Fp2O1)cm1Pqm kT\5zp,;ќmGrZdK{Ο3dx8X.=3Ɨk@.xZ"B)>P;F@ ގfF=ȹiPI`jT#Xj`f[5߱y@ys0F%ɹ\8_8ut]¡f$җmǰdlcd נ?=|_f"Xj6v!&)VsE֕dtV`]M_Xmߍ`w#`gUTr 7GAtA4n8klUc'y?BY-6u`3E?];?/& (Z6l2%#c, :o"nFH,]dѶ y?ƹ{O#-F6;Ն#7=$UOx :Ð'E;yq8gbE!]1KT qߎHIt cA( 缛OӚ*>2\(8t,HbbFJƬ2z֊(t[&GHQ@"(yhr7l=xP"qmo21'ަƓE@S2hShh^FnMOnw1l}T&y$dj(C%,@zaS*N6\$wp!bQ6DT2(%O\QEVdrp@Ԁ|̽Vc4QE"<br><br>Dicus, who also served as offensive coordinator, says the BFS conditioning philosophy is perfect for their Multiple-I, ball control offense. "We're pretty much going to come right at you and establish our power game. I feel that what we do in the off-season is a key ingredient in the success that we've had over the last several years."<br><br>Big State, Big Numbers<br><br>For football, Dicus's favorite lifts include the power clean, push press, back and front squats, lunges, bench and incline press, and the military press. "Those are our core lifts that we are going to make sure we hit heavy, and then we add more specific lifts." The result of such a sound training system is that last year three football players power cleaned 300 and twelve did at least 250, two squatted over 600 and six did over 500, and two benched over 400 and seven did over 300.<br><br>Although the deadlift is a part of his program, Dicus prefers to emphasize the power clean and has no reservations about teaching it to kids and encouraging other coaches to try it. Furthermore, he believes that the critics of the lift are those who simply do not know how to teach it. "I think that's a lot of it, but that's one of the things that we've been able to do here which has put us ahead of a lot of programs. It's not that we just go out and do the power clean. We take our time teaching it, breaking down the lift into phases. We start with the deadlift, then work on the high pull and then the rack position. You've got to break it down." As an added incentive to put forth 100 percent in the weight room, every May the coaches put on what Dicus calls a "strength show" with the football team. "We do all of our testing on stage in the auditorium for the high school student body and the community. We put the spotlights on them and blare the music it's just unbelievable. Last year about 700 fans came to watch."<br><br>Concerning injuries, Dicus says, "We have been blessed. Over the last several years we haven't had any injuries in the weight room. Also, because our depth is very minimal, in our practices we don't do any tackling where we're going to take them to the ground."<br><br>Although other athletes use the weight room, Dicus says all the workouts are designed along similar lines. "It goes along with Greg's philosohy of training the core lifts, and adding auxiliary lifts that are specific to each sport. And the girls lift right alongside the boys." As for assistance exercises, he favors dumbbell movements because he believes they more effectively improve stability and flexibility, and because they offer a high degree of variety that keeps the motivation high. As for machines, Dicus doesn't use them much because he doesn't think they are