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[~y)kiS8 aIӯҁ]K@d(P `gisOSS;Ǚw+3t1ܸh+5 ӾixYk4ȏOBwbqMs+.r8gЬESq!#j3![UFvZڕWDсґ 7Rzpئ+~ۍ1Ot6OhʫE 8O5-3?L)K}W31xZPnr_VPQs֊9U<2}L;ۀI>Vȑ 0Q#CpQELmV#:xCeqZfpe1H^ vtgxH&?¤M&$U21|d}+4e/5*V(?yy+w15Cڝ\Z`T%cF@[5npLkq-MOϕolH?n{8AʁY-p䃑)Woҍ}Fv^yHzpX@9; ۇCJX1L.W884Y8i J`593MO<$M% '& P==M4:d4=Uggz)@Rh̪8j?<TQEH 3A||{QE OңbA4An: o& h 3>Q@jMȠ;( 28Lb€:(ve=03(a،rcҚNJ(ð8798鞔QE<*O2NJ(XM8H}gh'4QE?<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 majority of schools every sport does their own 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 be the 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 bohis point, and that's because of his neuromuscular abilities. Casey's technique is awesome, and he has grat speed, but with a 297 snatch he should be Clean and Jerking 363 to 375. I have to get him stronger. <br>To make Casey stronger, Mike is focusing on  strength cycles that emphasize heavy pulls and even bodybuilding-type movements for the upper body.  When Casey racks the weight he has a tendency to round forward, which makes it hard for him to get up from the squat. Although I've rarely done any kind of upper body work with Casey, I now see the need for him to do some heavy basic strength movements for the upper body such as chin-ups, T-bar rows and bench presses to make his body overly strong. <brmQ5eef )y#<ZREϙ#4h2;z~U&ZQ54"䲍C9U^W*[*.r[oU$<ч.W$#RGB@ 9[GydW"uB[q8fn%q[ 0cE9Udp9 8)T?DЪR1K{5,ausing the athlete to have to bend almost completely over just to pick up the weight. Both BFS Training Plates are the same size as a 45-pound plate. The 5 lb Training plate is about an inch thick and made of very hard urethane, while the 10 lb bumper is about 2 inches thick and made of a softer urethane that gives. This allows for the plates to be dropped as opposed to being set back down. Kids especially love the bright colored 10-pound Bumper plate and the Aluma-lite bar. It looks like 135 pounds but really only weighs 35 pounds. <br><br>TEACH CORRECT TECHNIQUE<brH:6yJ>Hm+4p'G(:}̜btx$Cݜb~ˉ$>V1oOkEa{,- jMGW~,$:h/mQQDd_x~\,fmWJ˧\jAoEic) Uc?EJW* 4O2<$H4w`sڔѡ/!.[}z(=[ آ.r}P$o/]tbyE=@,h4֝)=g(1"1ۼy2NS nD%,#k̃_˛_Z>+;u x b"I?d7=M߻9RI( H$>R}J): 5-Z2FP;/+u-T#48"2 㽐FĀ!^ zqZ];R ղ6V UmS%yz8(a$}|_ ED@Jc=L "# =h[H:#p:>X1* b1gQGr>`(ߜB59*lNПSt&_hȸmk/WJ8 GO#4FmwKm *?׏ r8s"=@;Yf{TyipEaSE0'i ٍBpĚiZ\JIiz$ __冀 Ӧfl "9.DMh]g\],(:ydav%~u uR;FOdQa]'GNnp'ր+2euv;^?4~cꏩ]\;C!r*պ첲r[GY&36Y,igXBQ"K7A˖agW ~v$59T)QV]Ʋv=1!,:]b9By*kIc*~#(7a!pj0z2h<1[JY!%=vcʱm4I-nxY2U .MȏF桍pJŒBN'-Է2ɼ1bN0O ~Ku2.i_,Xoytj͘wd@U$2TwmIuK}*\"^CefoFL?1|c]>h\1"=O'l;FR? zḌp;0C9_:YNC1 ~V M.y]hN⍿lsz'qH9Iah~?ٮ(A__Id g -? 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