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(d- Q=Fzj" 'h^f[WӁԞ՟oim|Ķ?b}q', hmwb[89Gm `y<Ӎm3l3٩@Rp]?ҲB;hm!7hAҡ]Kw Qx.iֱmoepHBrîgl[20QZ3KG5⅞@Ǡ3T߰L,K#2$l;6oMT.xIM+P o* ",9#C.3ΟuWiDglc-aoUAha_ad|5?WIGG(ӎ)'-ƫV{[qK*P_ZYhZLY]Լ[^YNhV9Wt}lԶMev5a%9w9 ֵd17*pv+/Hӧ}W퐜H?z|k'=e,KY+ "IjL6 ϴ_O5\I5IR0>|>:2iwSm\`e'H3iK/ӜV׃|3&dXF#yɬ/5R\0qFa k_J[SE.tq}QE/,FE&s+qu^+lCc˅UJt-u+v i?!q~Gi!q~Y)0t_0+y|Csq~{)BY5OF"SۥiOs>zoj\e4\_S33 'y#˞H|MrqN\'$7j6s%W yE7DPL)MII2{ƙ8tQ?*+J{Saw:}ֵv(MD ~oƽ:j1"dV3+4K5Rk@O7G zOwV=_GQ0gV@_Ԣ]Tx ? ȤT4ȯp]*<@T3]O'+);pЗLKF@i?دp]F@gbB5, QG]Txw!?W]*Upon enlisting the support of most of the parents for his new strength program, Ayars had to sell the athletes on the weights.  Most of the younger ones were gung ho and thought it was the neatest thing in the world to lift weights. Some of the older athletes, especially the female gymnasts, either had a fear that they were going to look like men if they weight trained or believed that weight training wasn t important. <br><br>Flipping for the Program<br><br>Once the new strength program was underway at Sandhills and the positive results rolled in, enthusiastic support replaced the former resistance. In his current program, Ayars introduces weight training to athletes as young as seven years old, having them do squats with a light bar, or even a broomstick, to teach the technique.  We start them with light weights they can handle easily so they can work on technique, and then we just slowly pyramid the weight up. <br>Ayars keeps the reps in the three-to-five range, increasing weight as long as the athlete s technique is good.  As we raise the weight, I expect their speed to slow down a little bit, but we will stop them if their technique worsens. On squats, Ayars allows them go as deep as desired as long as there is no bouncing. Despite the conservative nature of this method, Ayars has set a standard for the girls to power clean their bodyweight for three reps, and he already has five girls as young as 13 years old achieving it. He also wants them to squat their bodyweight, a goal that he sas most of his athletes achieve quickly.<br>One key auxiliary exercise in Ayars program is the overhead squat, one of the BFS power balance exercises.  My experience has been that the overhead squat is one of the best all-around body exercises an athlete can do, says Ayars.  It works on fld b67;`ortant cog in the Gator offense as a true freshman quarterback. <br> Wait! you say,  Coach Shepard, didn t you forget one important ingredient? What about attitude? To me, if you want to compete at the highest level, attitude is a given. I expect you to be great. On a scale of one to ten, I expect you to be an eleven. Nik Arrhenius is an eleven in my book, but I will let you decide: Nik is a good student, an Eagle Scout, is always in class, has never been tardy, has never been offered drugs, has never even seen drugs, has never been offered alcohol, has chosen friends who never drink, has never chewed or smoked, has never missed a workout, has not had a soda for two years, eats no candy, no pastries,49 j_3ξߡMm.b۟9pĦ&Lko<67 {d`J~o-WV3zĠٕ8ʿ?yӇ~ ?eֵCcvUS)yCo0X¯?NO!(Xۏ%JV\gCYC19mhR>u崐pdr>+p!H.B#w8a]齵o.7DشrxNCܼ "N/-]GX4caK8*J 7ȬKۂP: a&q6q<٢*d~'qYxkn,.##dk* *, P̌9,o/ѝс7xF9d%dB|Ti\r$L_"-U}ţrţiyV|襚`lT`I;amCǗI2M)xH1X/4C!o90e +RirM8 ,ɪndiS~C"~ϬfY3隉tAU'deyS*wbUry~bmvF-\h#+lQnJ66/*:2 8iv9Hv09v39vC9lw9:5t:PL:"=Lww=&?w7C;iy<כ sĝ?oL0Ծōzj/zI6=2e\'ƷNsf ~oZ?F1Nߍ3fgNr3\;iǿO߯S[Hf-JWv͐_^ ;i;i|L1L1L1L1L1L1L1L1 L1M1 M1M1"M14M1a href="index.asp"> > Set Rep Demo ;i;i ;i &width=75" alt="" border="0"> <;i PL:{VuZL:Lqu_4suM:RtuiM:9Ȝ:_`zu{u':J|u=q:t~u :9@ucuw:ioing what was right all the time, even when no one was watching.
In life there are things that you don't want to do, like pay bills and go to work, but you have to. This is how football relates to life, this is how all the work we put in truly paid off: It turned us into men. It made us better in many more ways than we realized at the time. It showed us what hard work can do; we went from being winless to champs in three years. It also showed us that hard work, dedication and a little bit of courage can go a long way, on the football field and in life. :ivȜ:Ev :v:v:lw::::t:"Lww#?w7:i  J2K2K2K2+K24K2 HK2YK2 fK2sK2 vK2K2K2K2H%ih%i g%i%i;%i vX5Ev5v5v5lwE5:::"Lww$?w7%i  J2K2K2K2+K24K2 HK2YK2 fK2sK2 vK2K2K2K210px;"> %i