JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?YGƧl`H9*E.7\il2:R+B{ }*E20UWi1#*<҆ CV4eY(X;wOU[bdW,szTkkkTט\Ƣg1,9ǽKAئcz.9yЊR}|B=+۪%Ņ4aQFI5 dt_jXD ̸= Zvm⏲a-M'ո,[d$if RU^)|ztSL9,h&PƳ"W 8pEm $;J3SǷV, 'cçUyG͎:4smvu3zOo>ku/tM }Y;j'{MghBHkgb0?tvdb3,f2?PvV &ȔSZR>53b ^m:c~&m2sPȖoR-GZ[Oei,Cp,Vw2@rEW:,^qi {?܃)i~pG!:|2vz-=M#X\4çrO%9K&A\c W󦦂tɪ~M60?:&rZ{{sEYm:~NVFF-\cpCÚ祺{X,rIiOpeE1']Eq06 c, UVF+Ki)DrT=kഴӢ|vCcoR3^aqyf.xe v ֯me7 4בI%s݀8޸=f[ bw=sVϱ` 1\DcK4 =Ze4>#u e ?]'Z%;2M_{F6 oZy2E9ڨ譓*;CL[+{g IDm2k"KI+IRոZZ1SK8 TfL}Ҳp1E3̩;g؂rZ8;2/GM6_Ny@˂u;2.fTOjR@h<~]ִZܢB3Ybÿ$u qV5*=Eh4J@#n(L6!XE[ŧ!9 =1֛B)-PIc<5JQ,T=k*ÓdO 'S]^6GOjЛw_b|!c=szTukJV4OmNBG~=K{R耵ų';? |gƷK,jt-^u:Y"I/|w#ڜ*4>e-/iW06p& YZy0@\dzbG",eƼT}Rv dw\iu;qđYj1k4b=@R1n,e$:Oe@Z5ߕ凨OāQ%+;Q|0Q"fÚt?غ⻋JO[xSҳ. KV2 J!r1'b_hyV1%)=wnVUA+&wqXx;1wGA\d ֵss[ IPlh55 _2eEu8#NGi&J5[<9f+mk:{M$}٭Gqc$=v)ߙX%M>OR+}vV 7w QA)AĚ˖n3i\Dnȱ6Y>^ce\0'*WA?+nޚa&N֩'{b U {փ̒ZH.13Hu*29f'G5>T6wwy&?w2ZjI+5Dַ!14"{}+`.V D!c#tS߳i܎amԏƳNxMޜC#“#h=jmK\1VW+huYke F'<yի]z.˫%sn|tr[&#e=Mzotns˰W+EyE 0/ 6 vɮMJ5g@et>kkt *zF6rOj|#YQI&(0qA^9)+$m罵d>$穯8C?z6?J&͛Ž˱oYү³xeO2lrs%wv5{88A[ҴI8fP8 bY÷o YJ #>Zujh[/S^ߞQi3h;-VþkLYH<Ǖvv(\kMrIIvF b%CT6=Z&x$od%נu| 5Б XyMo|3񔚭^3sʶyeRl5M:[ FlB'C5'6ҿC涷xq=G&|ǽO>n5΢["8-MGb~v8r}:UPN쥵@re+{\[jRM$gDEQw:xh%F3^aq}J\`9؁0.%lۏlU +>Z qEw!hF}vI g].6ͽTdb?W%CsX7'+rIAӽomQf,4;[U 7:Jk4*ǰZ%V cɪQoFmpA_,KmhMHO?ѻ?wT~E߇'#6ў58i_A6MjP{g?zgK1" gls\kVH1B[&;kû%si|79}7E +Im,6C ֻz]_܌Hg,uwi x}Wൊ)42z/kb!HÀ*knzf*IN<_[# ҹY_CeIu1~(\][QrTA+/ @zoJ44OJVy\nȿa$NO'WQ43+׿^i!Vt.T}ߘ*xĚp@|\򕼊2Z: QMj5I3ҝ=#ʑ5=s3OB-V"3=|6I{8 XgڴMؾ grs׽khbQ gj] d½F=:)mZ1pI5y[mJMo"3f@nWOc%尷sr*:v\Ou8τo' ! #ׄn 1*^{g} T6YRzuȬυGّ3)1%e;^[]}GJ~W dw8⾊"tI@` TȞT<4lT*ViYhĄB&8ϭho~X$-qzyV̒Jp>f9r;E#d}#b*Fu):n&+9mOkVm#'޼$(IMsxjUI1c{Eioxݳ6Kq(2;K?٢+{kuʨVLWwk8E1R5)!՗?M 6G# >Q\tvb)0uiymwuԦVv-=Vlέ8]#ДV^.(g)b#qEOQ^wKjZu 7w88QE0G]|-{3˨QV{U j:ڲFɌ ZkBi08KEX#0tNX5m'O jatCp#^Å+pZr*ˌ]zc9_X5˿iwRq׸Xz` xC?@ԔW=o䴕3 )GteFhXa{iAuv Z7wy:8$b81SOk WRK"ꃌ}M_rȚKiH&4c}Mz$mR+TPj ۷ɏZ29bլ|l+l#ben #WW9KWaMEt>QЮsOx3}իe s^}p!Izڴ= )xc˫"` MVR&@T^Yc6tOo"q?f^qSκ?đ$qArK)==ɼEjڟ çwMfmI$W`xE=hNwpD@=G4)r19X o>!k`9ŎճuNMͳt$%y+WVsBQ2LmǠºOZ¢Ɇk[a2c\ +tXKQ` RsHrnkEjxVwz:b`r @{i.[]jpyի[(=}USO.8Hyut+n!CTe#TZa!d;ij֐!GPd&:iDHQ+l\$-\];ҹ*½gzbz X|>ש|Y{7(MŠ(($?a_=EDciu~v*$6djW!s(#VZ}(?(Fgr?oTT.ƿSOESdy4e˿7zQE( fj?c]k#Z(ҧ^o TGFp׿/9)'+(Z(?RN». r<1G PjǦ~wrA{k&ze {:.jѐ¨~*Q$P%S_[BGg;i' IojXoaQp))52@s$az !Hأ`zWMxRMԊɋC%{w̻yuݷ|[? -6qk5l=\z~#7{F,zj+⛿ jb?,Y.g2eCζSMt%M@G3 S+(@{{^]- vǥt Դ¾eЛχS~".u-FQspw8A*A^qUnKMprgҸC$I5zQ}A%<(j¸ȮHBۛդBmJRc9`QIߊ(Фqq!#;V(]w8cy͖$rMcN jΊbhdt a>^Ecd+M=4"+9dgOUMOW-y6v0~O@2Q#Pl?*֐ 9Jk0 +)3hniBQ߭(SK4'N>G%E(_zT^7(r}he Eastern Bloc countries start their athletes' weight training at the age of 12. In addition, we know weight training is one of the greatest ways to build self-confidence and self esteem. A seventh grader can receive just as much satisfaction going from 85 pounds to 100 pounds on his bench as can a 12th grader going from 285 to 300 pounds. However, we also believestrict supervision is a must along with the teaching of proper technique to make the BFS Readiness Program work in the Junior High. Programs like the BFS Readiness Program are completely endorsed and approved by the National Strength Coaches Association.<br><br><br>HOW DO I GET STARTED WITH THE PROGRAM?<br><br>I have broken down the Readiness program into five sections from Unification to Graduation, but first lets discuss one of the most critical parts of a successful program.<br><br>UNIFICATION<br><br>All sports both boys and girls in grades seven through twelve should be on the same strength and conditioning program. In the vast mjority of schools every sport does their on thing. Invariably with the multi-sport athlete this causes confusion and it is terribly inefficient. Many great dominant football programs have all grade levels use the same system of offense, defense and terms. A dominant strength and conditioning program should bethe same way. All coaches should use the same terms, the same warm-up, the same flexibility, lifting, speed and plyometric program. Begin this concept in the 7th grade with the BFS Readiness Program.<br><br><br>GET THE RIGHT EQUIPMENT<br><br> The BFS Readiness weightlifting program highly recommends several trend-setting pieces of equipment. First, the Aluma-lite bar (15 pounds) and the Ultra-lite bar (30 pounds). These bars are very similar to a regular 45-pound Olympic bar except for the weight. They are designed specifically by BFS for training and learning. Even a smaller 7th grade boy or girl can learn any lift safely ad correctly. It is loads of fun for these kids because now they can lift just like the older high school or collge kids. They can build explosive power, strength and self-