JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Xx&cBS6 .-[rA+ nIJner {ǒ]s֓`*sy;gpG8޹K &{kb \)JІ!Ӽ axW0_ݓ4GSRfKFŒc㊶j۴1?6hJ `DWfëHJd1~Ϋm*7gB0}hi15hcMKymszyw\mWUi FQYSE(򜀧kN$#y8Sg+&A:g/v>^2eHrczvZTH$"C(As\λSqHڔ=&@j V]z ٩4+{+]U.tw{3|15*K崆8-a7{Su״y0e-_QGlnsuKmyV׷Ҿ]H,ygZPf.cduTea  t2G xPAZm}icVn+T&I 15}֔aNToqDLҨ]ۖ8mbN70xUc:ŵ͕O#奷VH}CjW}08?x}ML˟714Gn1Xw,)aHoiV44@Tִ|aiRb[*D`@HYk+8vn~*3/QϽzt.O [Z\_i7 `J{ V?I5immMlqU}o}65T^u9EXn-d<giy_Ү=eGe&QSج ,:1Iocqʫ,` 8(9RJOsE·3jSop֙kgcod1zV:鈭2=J֕GRF_"4c%dr9ɉWu#$aC2pr?AYH[*n\W.H$ƄzUJD(E.h3SVХ`SᛵXy$ǹ>g*{⤞O3;rqrY/1XX5MC$R`7 oaXB j-DKg渱gNDbn.<0*dl *Eijpo1ĸI c!mJg*Ʈdp l⛨]ݳqA$gҼWwcM#*V] dA5eF&FaMi[i|;Y'PUl\v8SMn ,_8xn v* e<hk(úAڇnuYo i~zL `݃p)M_b# bnJAjWmcU5/a;whP)9RGOo_ºvtY.CyLԕ%ݝ瀥viמqZjftQ^4ńH+Bd,]7I܀'>+4[As;ey7ڭ?Ɂ (gtU܆}{y+AQC4QP4[ϭ^͕HN?Jkn;:\vqt^,;kPx;+5rжߛ8d"  &ODjjvWQ1C47)[nbFc3e;2ܱ1^7xh$0?a8-0j]*ܱin9c5QL^+j4% ]Rح *Q[\q2sX61ʍzҤD4ֺU]㡽*GUy(0asEg-\kKxh`n$7ja#ap." 9=2xi=ԝݲt}No F`p֡4 iiX!6=I㨫5[I?i' Bx}6-ʖhpmkΩRPr}Nt`v8qq0*JgvĜֶյPі6܂,㻹-vfH^Ewap5=NNkv.E)NDž\tpGZk-`/*ǐO'5x^'UR{vR=k&;nlZI `Fs#i87~44m&%sGr]^Eۂ'S!xNm`!h+ }}s -熴[ؤIYn\G:S/ZU[҇;VaZIyV_!gfqM3R5k#0@|6dRhww4р1pƬxxv#+Tp]<ܽ,fJjep@Laf#.W;w3=jcu㥙^%dmy>%3j-TEɏn~q].gXVnZHO3d6ÁʽW>\пsc8Az X#p'w×W^)GK>Q%d*VlGdHN?&G]-Ll?m4~/SҴH$9|@OU;o}!x$K&E7+KoշeB {bn{\!XBWgJY'pPZ 7ZĮvG9{Vِ?:}y+27)#a(~^iTAj7m]ةOɐ&亶P$M6c]iţkWm^9dgQHU6qy{Id3= .̧ڢ7T#`\,bIZ:1fګK[]Ua}u}&b2v}% BTB?QT"(ȅH-#PۭĊpshBIb^!N涳xSCh!\YEIIwF*0?^QA1>sڼa*qDh_^*WhnnmEZ֝sq&xL0$i>5[#x& {p4ㅜ$R UJ, *uyr1Q >Kp8j#w "r?4Dܚؔ0)e)IdBW_'?ƪUv#캦c]WVϕ T!$SrUph:*4)Z{W95,zmW\dU{ BN[Diɭ [mw@$w %h:mO>Ѽ̚3qjyj@Nf'Om>U|'-ư¼ZuRe>Jq}ؚ=,N;"4dl*?X4ƻtˣH0zoi-'cҗWVL-ǹF^qqW\{T/I` 36FHcEp[AzqY?s5J{c3v)9Vx9 DRtH4)_$6w-n\ҮR8X#!;XRAThe future of girls powerlifting and athletics in general look great at Necedah. Under the BFS philosophy, coaches and athletes are working hard to improve mentally and physically. The numbers in powerlifting and sports continue to increase as students become aware of the positive value of this program. Although the bar has been set high, more and more athletes are meeting, exceeding, and loving the challenge that BFS and powerlifting provide them. -speed training; some very expensive and some very economical.</P> <P>"Another thing I like is sled work.&nbsp; Dragging the sled and doing sled lunges with a sled harness can be great.&nbsp; I don't look at sled work as speed tools but I use them to develop functional strength."</P> <P>The Packers incorporate martial arts training for flexibility, joint mobility and range of motion.&nbsp;&nbsp;They do this two to three times per week in the off-season.&nbsp; "We stretch our players for five minutes before practice," said Coach Johnston, "but before that we do a lot of functional warm-ups like high knees, waking lunges, butt kicks, etc.&nbsp; We also do the BFS&nbsp;Dot Drill on a regular basis in the off-season."</P> <P>The Packers do Power Pulls which is a Power Clean movement in addition to Dumbbell Cleans and Dumbbell Cleans and Presses.&nbsp; Overhead Squats are done with a snatch grip for balance, along with a ton of medicine ball work.</P> <P>At Green Bay, if you miss a scheduled workout, you are fined.&nbsp; "We haven't had anyone miss for two years," Coach Johnston recollected.&nbsp; "In that instance, Coach Holmgren really let that player have it at practice.&nbsp; Coach Holmgren is a super person to work for.&nbsp; If any player didn't commit to weights, Reggie and Brett would take care of them anyway." </P> <P>I marveled at the similarity between the Green Bay and BFS Strength and Conditioning programs.&nbsp; I shrugged, "Well Ken, we're either on the Green Bay&nbsp;program or you're on the BFS program."&nbsp; We both laughed.&nbsp; Coach Johnston remarked, "Bigger Faster Stronger has a great deal going for them, especially for the high school coach."</P> <P>Coach Johnston believes in Box Squats and Partial Benches.&nbsp; These two lifts form the backbone of the BFS program.&nbsp; They make everything hum along like a beautiful song.&nbsp; They create a huge advantage during the season especially at the high school level.&nbsp; They create a nice advantage during the off-season with speed and jump drills.&nbsp; They help the athlete avoid plateaus in all lifts but especially with the Parallel Squat and Bench Press.</P> <P>Since many wieght rooms do not have a Power Rack, we at BFS evolved to the Towel or Padded Bench Press instad of Partials.&nbsp; I learned the Box Squat&nbsp; and Partial Bench Press secret in Los Angeles in the late 1960's.&nbsp; Louis Simmons, now from Columbus, Ohio, learned the same secret from the same source.&nbsp; Hence, he calQIU (C251ZIr=r>ep;7cmsO4*lzJ(Ƕ-fmŧ2-$ߏ>Yg^G,OE|<jb(^G