JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? %p/uXCڐ?ϐ:ֆ8 NWgCфk\YETj ·&$ <1Hnm8>ivŘ̹ wg<~YObA ,v+ и²2g8#5]"b1G0khZF9,sYK}&#]^f㰆7 I0s[~y ;Y\2Kyv0cCM-#H}i1c뚃JXMnDU{JҜ3nh:_=)\ZG;ӝF9|<_Y/-I(ܩWindvrUx:/ۼ'$Hֹ$ZC=]%E7f}Eh1;0mrwZk۩KEs:0 F8YLgq+nL \H#W- @+wf8?b\s_"I001jX4g#_jM"w'*Vx_Oq%ؕN޼uVК/&%EPWtOЦ@ U}FM̗ |xޛS9$ѝŤVqRuڽ¢`H'1ŗCMى 35IGORKRV1<*O95LMk$PN23Z>%ȫ'0:ZƳ.ENBRmhuE^m"09j)i,`r-psܙ*)Rgl\Y&ZP2ձս!pFWnK!#+J)Z`@QC ov*/L` ֛8mMIbI X4m] }kU$P359P+P4wD fV7jjc¬uA#ܒƥ6Tf&uěXtt!EZ ɒf/!b]zG JME'H!"R@8&y\N)pe9'[hVs˩<hVrY |q<('$8k;Ðy!l}*fP=y쉉0Q^eOj6b衶5+id(\r:(Ay-s}j]yQs)\ Iy`K|n؁ǩ'ΣirH%~fIQ0; ehwYA 伹 9v5T[ۄ^jQ\<$޺5, luW#cvfnNrcڶsثXȬ$O:(Y u1 Qa:{ 4SIE“< YCzuR[c!!GuEU qwf!f9,tѕ$ӎ9?Ҫ;;Tds|'[d)ǵe )\6##R-M;“G/f'fK0&ͧshzs '1\C¹Kc?W]mi${I@*8EBDL8> gGr<䏙jV IVïV-?9ݺlQg2eds -]G0;,2݌ pI&݊Y"6:T(8M\ɓ3c4e9bzY%rcV fK>Z̄zª85^\wi$5v}'縬@ڤ8hW-qvhđn' i5-q9<ޕ^4YT0 ?۹#ev8*GC\,OZfՙٗi=mt'=ϭrZ62w8Nu۴i$8?5'@ִ{Frp1xBmCI7pS]sbTQegplkYMZ+ؕ(@:76H T)'8O[iPWrǾAW9#0<J "O;{rc*"xV8 *./?49>@DňH>EU!U_d`ix±F3^Kh]OvMs+Fm[j,}:w.blr@I%ee9x$ebĖ8_Ӧ_HHIbZe Ǯ8I(6K9<Ҵ r2JT* 9dtA+n*+I%8F!guc|A|u8"LG/|8?s4E+JR*G1D60\,5p8PSۼNP[YGaH.rj}.+ "G'לӢBX'sԚ>d[^wv:ɱXt2[*?ŸIW45"sARnZlydgbNўOOu~j_>٫v~pOMtypkVnTULj*+ AϽlO_:VQ2MPr>b9cX >NF.uT:j]<dv-4-Nl$Ds\կ.d%8/Oƭ5ƻWۏ] s5c[T^SKyWճW.·Y)l+5~m$OY./X:5o2eovɪZ>*1z<}+2Uk9{h'c|k<610A.czʹ[G p>2ب+k˸0[xnK4{!gszkyR$Rt\}FXI5֦i "XLg5kP+{~D'֓)-.Tqw&*NL UU%A\m@%vܞ?]9%+ Iw lvl.GVV,}AZ<6n>\*#X<~"Sq|q`1;7OΥY#Jc><~YYdmVGV=Y/ Ѡ@kUY=;= fċMM17ڊ5JKwÂ3\σu1[@pv){x %Yێ?Jmlu)c?Ux/@+|<15E&AΌaȪzWbE?V*9-NzzzjowMWVR;  oZA'*}c4 as7pOX:k4|5$vQA2b' Ck7\J{f6=O^nLļ#l)$ە'X&X3r'A?knxdH}k ַb4hYm::a) ݆X'qzЎ$_h)AkS \jVhZ5?slLG/4J8+:Xc+ԵcZ^k3r":< 0a\r\ϡ4^[y:N)I.V ΢E5?RWgg'II^eyl$+oJ4Vq<z,V$@=+t%ݜ?҅\wbq/N^'Fn1\\zsl@I?0O{ $"8#s'w~tF Hp0F&|8ʼnakڻߟU^VqDh8F4?Jڈp1q$F$2+dce[E Xn\zm[Bܱ:ae݅c;i[U #= ̒JJEXǘsXkqt:_5E7S(P0`V"gy\6Unf2$ׂ=Ec隴vl#t 5 `r Ls*y zWrB^<wX@NtWpo\ƫ~RtVwfѝutv0wKđ¹?:嚳x-ԋ,QW';}Rimg*#A?e8ߵEc\J>v#}gu{RsX 5En(K3c5ºlUx"Z7CH=ִic&WTP_n⥹gige#G+?SZ吆8j u_c/u&iЦnY;`H{⡎ec r83o@z´PlMykGA mYN#vK8 WTWav' ԭ<}!u8l2 <*kfa*1_Y= n=h9_9E?m3t9=KGK{݁t'Xc'jPEcc/=}\W#ufW~]^<xJ0=AO$Brd^'up6#5a=ͼo몣u!V(u3xsIId2@O} ?c)@]O]Ne_k?_0F#L64XwNqOR<[>V,K2V=8=;Wgxnk\#Yc\z`gC ;g..YxM<'r1$8=*KOQ+n躄XKY9KZe$E@ GZD qXB67SPG*x8u:9XwsqهD~ Vf^6 w.NiTRX`8!ru5G65 Oݜcyz4/ncVPcG>Ru1 @z?m.!pSe]Kc}4w2,vkNK{CNHG |;M2vA}=7@9TP{ UCPX=\+A}kGJfb^rkO 9 RzӇ32QݜZ2 9zj+$Fܹtt9#v]rA_jI& Kt> N;H r$Rĩ囩ϭfkq=x uRҦE$ i!X#CN'cpF_kYxJ+@]7綦ýIt+Fbz+sNo ڍv:b[R؛+HLdJJ۶0)=jsY`O%ռs4S+)B}/Yiy n͐  RwpŽkWX\q~%v,C ΣxwWW.egc'5M妬"warDUO߉{_xȯ\;;nQ.o\G?A[V7¥#HД-+0t'B3[UZsgcU~J@>YsRޛcFڠ(UܧocHK5m÷<.8\W:V\[#,@\5΍&WkŅŲ#2+H͵sT]􅯈}APZlպHc9c_:Gm'=*q09 %9I+Ht%(=OUH.L3UtZu#]SPGq<צXVr͏Z?f2&jF\zםS $ڣ:;cȉAnk[8#MZ-, JG"Y6"  8+qfظ:J!ZxXe#gõ :p8V")2{}i;WIrm\8#~;s!ic\( r#kʉ`Fy9R(m,f‘Fr?CֽQAc0^jKo+̜ty$Čc+'Xƶ-i _zpe[f4'g ivJ7w*flyALBtz֋TCі-n}B1 z&s$i$n09&>+m>֭FjHge?xnzҳKA7cG{R;}+3y/#gm? sӃ\:FAA>ե#ZRݭ9;<*ܽTz1rv;m` b][@YLr mj?CIMʚjԗB5P-b+q&Ei*ڄjL!UX۶p~\WsEv#Kfx#`=K9Q21#<LYiO~3^/12eV)>f6jU55TnC層Wi3Qv#:SCSӣҴ ߋPͅcힵ5*6pҶ}>Eܮwc|? 4;$(Ʈi>.T5^NFkvGlӡYqjeJ joKVc,?'>3`o Gx[KM7J Oz+lyHZ=E2YO+E|%/Q=F?Y>%KQT~ћǞOGUg<(a=6<<E[؅A>sFP*7~uȬQf##Efam(ؐHgGn"XZ(B} OQEVyy?PBK jIpwf*$Z:VxmZip#QXH$66fC[@@<⢂#0@(#EVq.[cause of the range of motion and joint integrity benefits. Personally, I feel that the more an athlete can do in space, opposed to a being in a fixed range of motion, the more beneficial the training when playing the game. That's not saying we do not use machines, but they are not the foundation of our program. <br>Beane's success on the field parallels his success in the weight room. From 1996 to 1998 he brought his bodyweight up to 212 pounds from his freshman weight of 175, and his body fat down from 14 percent to 11. His power clean has gone from 235 to 285 pounds, squat from 405 to 565 pounds, bench from 275 to 325 pounds and chin-ups from 9 to 18. Proving this Beane can jump, his broad jump has gone from 8-feet-9 inches to 9-feet-6-inches. Not bad, considering he's been training under the BFS principles for only three years, and gone from a hey-look-at-me athlete to the Division II leader. <br>Easy going off the field, Beane is deceptively quick and agile.  You look at Damian and you think, 'I don't see anything super special here,'  says Cater. but reflect on how hegot involved in the program.<br> They started sending us the magazines here at the school, said Angell of Bigger Fast Stronger.  We felt we needed to get a program that would help us get better on the football field. We were 2-8 for the past two years. As we were going along, we thought,  We have to get something that will help us compete in thik [@7΃Jߍdk??δ_Xz;o'ǧoO=FVO \7Wʫ,ym xɋWc?AERD 9*wqJ'(Sڀ2`t\421Ӹ4>FـpQP 4`@OZ9Ww;hV`Җd|qPUXHmS@ 1 4c;0@=jEh Cޑ `c.2U0($ Q@IS_v;E=('OޢTGҊ(қ S`&>c=ER1Nz(oJҊ($}(sEz/UIsمP&GB?@?/Ɗ(Ǿ߅PcJ(?ting Association. The idea to use chains occurred to him in May of 2002 when his team was training at Scott Warman s Pro-Gym in El Paso, Texas.  I was sitting on a bench looking at the chains hanging oio>select Magazine.MagazineID, Magazine.Title, Magazine.MagDate, Magazine.MagazineCategoryID, Magazine.Heading, Magazine.Rank,MagazineCategory.MagazineCategoryID biggerfasterstronger.com/uploads2/86_MarApr_18.jpg"><BR><BR>Download Article in PDF Format</A>A>es lifting all year round. Each athlete is in an Off-Season or an In-Season program. The BFS Set-Rep System is a vital key to the overall success of the Total Program. It is absolutely imperative that sets and reps be varied from workout to workout. This prevents the plateau effects which rapidly occur with many other programs. <br><br>The BFS System creates unbelievable intensity and progressl district or college will find that desirable

  • EDUCATION. The process of becoming certified tends to motivate most coaches to learn more about strength and conditioning. Hence, they become better and everyone benefits the athletes most of all.


  • CONFIDENCE. Being certified breeds more confidence among athletes, parents and other coaches. The handsome certificate that BFS issues makes a statement of professionalism and will look great when framed and displayed in your office.


  • CAREER. Being certified can help you get jobs, as many schools and health clubs make certification a prerequisite for employment.

    • Related Products
    Safety and Liability Manual
    Safety Package
    Weightroom Rules Poster
    Total Program Package
    Training Posters
    Six Absolutes Posters

    '&Gj8#, ? UM2Cx6wevery day all year long. A stretching program shoud not be used solely for warm-up for other activities. It is an exercise regimen itself like lifting and running. The BFS 1-2-3-4 Flexibility program is easy to learn, is most effective and takes just 10 minutes a day. The complete 1-2-3-4 Flexibility program can be found in the Total Program Book, The BFS Flexibility Manual or the BFS Total Program Videos. <br><br>Speed and Plyometrics should be done twice a week as part of a normal practice schedule. Speed work is done twice a week ad the BFS 10 point speed program is an excellent way to cut tenths off your time. Plyometrics can bridge the gap between strength and power as explosiveness is created. Accurate records on the vertical jump, standing long jump and box jumps should be kept. <br><br> <br><br><br>In The Weight Room <br><br>The lifting part of the workout consists of a 3-day workout week repeated every four weeks. If you lift more than three times per week, you will probably neglect or under emphasize other important training areas like flexibility, agility plyometrics and speed training. <br><br> <br><br><br>EXAMPLE OF A TOTAL PROGRAM WORK OUT WEEK: <br><br>MONDAY - Box Squat or Squat Variation, Towel Bench or Bench Variation, Auxiliary Lifts, Flexibility, Agility<br><br>TUESDAY - Sprint Work, Plyometrics, Flexibility, Agility,Sport Technique<br><br>WEDNESDAY - Power Clean or Quick Lifts, Trap Bar Dead Lift, or traight Leg Dead Lift, Aux. Lifts, Flexibility, Agility <br> <br><br><br>THURSDAY - Sprint Work, Plyometrics, Flexibility, Agility,Sport Technique<br><br>FRIDAY - Parallel Squat, Bench Press, Auxiliary Lifts, Flexibility, Agility <br> <br>The Sets & Reps for each workout are a follows: <br><br>Week One: 3 x 3 (Three sets of three reps) <br>Week Two: 5 x 5 (Five sets of Five reps) <br>Week Three 5-4-3-2-1 (One Set of Five reps, Four reps, etc.) <br>Week Four 10-8-6 or 4-4-2 (One Set of Ten reps, Eight reps, etc.) <br>Week Five: Start over at week one <br><br>Each athlete charts his/her progress in a Set Rep Log Book or on a BFS Record Card. The weight of each lift is recorded. At the end of each