JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?5m*+cn$ s^oscpojwWRi]07eaT|=jWHч"I6l9}* 3GjtRM Ӟ9#RW\# &~\V-+4ާGSH zRS rkp#cU"p: t򤝏UԠ@Pu5P=hl7L̗ZuC ˏHs%c䖧gZ.y8t6n.SOQqL֗`샡=*()XG淈A*ovWVFeXݽ7T'=E7joԡdS{{&35]܆󊜒x+f$@\V=ԑx>³-t:(kFσ߰pB{POpS68{jr8JJBN|uxbhH:{%lH.ر5_x~;;Sc"Ei!g$z|lo>F*6[[xa59RBLմx.(=HY^RBiT"hk%t[4p8TR{t=+|SC%S3,|xsk_|VB@\}I$尐iխAfVF.:lV(Vmh=ț䕎ry?NYn'9e(UgҵM1%vx;@jcg&Ή'i6d72$$Ӵ{K}F`Bw#YzynH =G^meF4 )'jwҠ⮌8`Ɍ=sVHu?j7ڳy|OO}ҀK XnOcuдo!ԗQZuuG2B85QfpcP4ّb I>5ʎ)B?S4!I4*7F5meP GuzҘ(PF"J18nLW;5f9tf8U[-O~u4v0 Zr89LU @cUk D2Ed]ϧ)[ ֵS0vgG7ZKşyCEMFqJ$Wj Uc&:F(F db2Bqӽ:k.VɻՙxA\ מ|3޻snsrvQ-7;3SgN E!M8I \]Mr }H!$ʎ1+Ks;ɜK 8!+7N]*u7V1]UXiMq5^ƊzƯezjU!uGҲ/0Hyۓ}Voϴ\ZdJe W'.Mڰ.rz{TP ׉ u )c$ahOBI-Sj )]Nq8iIK$qܻ\n+c׊^Vz" 卄cq:Ӛ,\I8_6w(g8wu^t2 SnyȢ^&U!c|8m*(:"tBlV'W眳9i"&v#ɮF`tV1OJ\٥f9K߅7+gw:(XJ.l.{ 43)ɐq85STm5S `V1UV2)K>ͻrT6ch8d.L˒pְo.EOZBmgA\y99:֥},&Ch7QH=+>գB4S0;A1k958_j~=F zW[ɽPX"]IGUӭo11lL{^m!tǧj u(ITӴo9؝q{ GmCag{' EKҢnaQYxF+Xxdec3? oN7Ã=98֓24]o÷Z걆TbpIlgڊ+h!Um?ȢXIhPcxC@)p,9P+{DJqI0m\HU5jk\O^09]Ey4UfA|~Ƭח㔑 HgRxOCmo3>cmOW:%/t/r̤1v)E6m:x4rJ0$eG'U5n3Js-+gmK"] !V%e= U'_zMN$@ǩ=8]+3f{t@:֤uK{ڧ(?y{hxBK6 =A>OM u]KG% JOTlV JtqRPx/@=o,W v5XZ^-"B }NK_yAZETJ+A]}m)1N;(@c/f0,Ax׹v0!d3܌W{m~Ġcw?ђKtQ  kUzg`5I!vf4]I?mmAu=.ˌC=[YR"mBwoTz`NN{7T(/V?aKߊNxhRXglr.Ѵ{BGrv+8-[J\Z.$G$dr}=Hł>ɠj,`*nTRzVI.,1a%pc?zD2?O!$U.r\,g̀d4Q2jihoW:r!Æ$o 7keNqKm[ucsKWԣ^v@ TFҾ<<3:䓱z+iu-JYgf2j֧y3HN略ˍִw~gg]Ȯ4w6>gϨ=ܗvP~O {U=O] :&dBq@sŶ/6G@z=Gka]k 9 \|t9 PsTn]΍C;SWZի@95kg} }3_'μt:WQ!Ą2$t5i(a7l?^>f֓V!Jҹ7?f inX%Zm.1_6|.Nٰ4$3n>[c&Ь+hy %HՆs[Z^'qpY S5pWc2(PhԯMs W`?ZY/2[( 7{SrW)hyE'S  f @c`2A"oEsA1!? cp'v(T|ަKwXBܧJ(nkIwMLd XH–aF+ 9r: h |_4yt$sI vT+wm`vM$W6JMw"xcMF-(Bc9Ys^_=I]3L}3JO E DZxc`|cr׍갆y#xOpǦ5Ii:J@bV}}2H208k\i腅nb\``zbHRM 9쎺tn"kNe TM8ʜ`ҳMQa%K!]dPqcc%-JHDqMEe<=WHb1]h/G7RG|BvDZsq?f'#lR;3b_Ia/kdqqlwg*9Hma-q1^Kemh^!I㳞G8\^7li~y ~4Nʣvv0r;k/$oe; I@oUQsZfc"IN]D%Y{Rbwv15-/y4#޼x :tlcz#JTg!xCi1{WE7s9;uwF7eAv빃ᮇ@M:od*) ݈ }*+T̄I]1dd]uE YakI;yC\@ѭ7u [E_C'-0Z^@?{p:r ariniydlNrkоx cյ؁V+YB=JKuqosh\{#i}+m$yvPصE0 F=\YۆBnq8s֓V0CIu_i fi0qZ+`G,^ ױ,FeM+gT/z|j4gWc^# Եb08a)yZi.˓Sӊm $cNAY+"rxQzV5Mqqr5ԶF 6Yu8a1GJ+C`%ngkҬ#IdNa$W0oiȧlcUhh:̊ԓ ǹLDHkhmثEAq#F z)63µpmن&%kC6~M~5ooCt 'LYd 0J֘-i$l2IW?qkx@Sjy hmhV7ܙ$;ZB7z<"F<^]t~#jW7miSAĝH<]ocee&g8QпYi*|#G,i:}EtYrcEIHgٝc<ܕ!~wW*8JTNi7gO*29*j g8u}LC۱ԁ]g[k K+8iB?VG-֨7oAOM|Y"ݽҫ8>^o|5Ɩ|ӻ>k7ƫIy)p rkV -J6pCJ qȬ/TdRQ0afN&/_O+pzŕFJۓۑ^]!&0BǽRgAS'$&<6@G|l$8Rn2O4<~B0H\֝gjdc$u2tD?Ezf㙮ockxL*1$㠮F48s'Eڿ][m.. 89nHÐ+{Tv{HS-ޤg|^Fl!W n@zd-lN.X*2ԭ5ÜcCBd4I'wq$!!|WeV\^eǮrj=b;=}:T/lpNHf OWD9Rv/׷j$`vZ*MSe learned from the time he spent in the Marine Corps, which he joined after college.  The Marine Corps taught me how to achieve success through hard work and determintion. I try to coach with that same attitude. <br>What does Casey think about his dad's coaching style?  He's really intense, and I guess you would say a perfectionist--but I know it's for the best. As for Mike's attitude toward his premier athlete, he said,  Casey is a model son. He's very focused, an outstanding student (with 3.83 grade average!), and he works his butt off in the gym. People ask if he's stubborn? He's 16 years old-how would you answer that? He's normal. <br>In addition to the guidance and support of his father, Casey has another weightlifting role model to inspire him, Olympian and still one of America's best lifters, Tommy Gough. When he lived near the Burgeners' home in Bonsall, California, Mike provided Tommy coaching support and a place to train.  Tommy was always one of Casey's idols, says Mike, and adds that Casey would measure himself in comparison to Tommy's accomplishments.  Whatever Tommy did at his age, Casey would always want to match or beat that. He wanted to have the same success as Tommy. <br>Casey agrees,  I've been looking up to Tommy since I started weightlifting. I admire his courage and motivation--he's 100 percent focused on lifting. There were times when we would invite him for dinner and he would say  No, no-I have to finish my workout first.  <br>As for non-American lifters, Casey admires Stefan Botev, a Bulgarian who could outlift the super heavyweight Vasili Alexseev despite giving up over 100 pounds of bodyweight to the great Russian.  I love watching Stefan lift--he's so amazing, so incres to keep the lower back locked into place. Figures #11 & #12 shows Matt rocking forward and up to complete the lift. You should even try to rise up on the tos at the very end to complete a full extension. It would be like a calf raise but done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it is important to be in control. You would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><br>Never round the lowe back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off the floor or raise your heels off the floor when settling or rocking back as shown in Figure #15. (My son Matt is shown in the illustrations. He started with the BFS Readiness Program at the beginning of his 7th grade year. Matt is now 26 and works at BFS.)<br><br>WHY WE BOX SQUAT<br><br>The benefits of doing the Box Squat are enormous. So enormous they give anyone a distinct advantage over their opponents at every level: Junior High, High School, College and even at the Pro Level. We do two squat workouts as core lifts per week. One core lift, of course, is the Parallel Squat and the other core lift is a Squat Variation. The Squat Variation to start with is the Box Squat. An experienced lifter could use a Front Squat as a core lift Squat Variation. The Box Squat is the preferred lift to do during the season. There are five reasons why we Bx Squat:<br><br>REASON ONE: It s Easy. <br><br>The Box Squat is the easiest of all free weight exercises to do and to teach the Six Absolutes or proper lifting technique. Anyone can Box Squat with great form in the first day. Any inexperienced lifter at any level would benefit greatly by learning to Box Squat. Once you learn lifting technique on the Box Squat, you can better u_$2nh%Szhncp/v`PIG2=m<κF@]K*buҀhđbn