JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?QTH@SIu҆0\4{PIhHN)qF2h4 C@ 8'44ԔPh@ &M74z{1@ NiGQ@AE]f'#HW0("sL9JW9 Ys]$2PI8ҫ$A\`̡A*zzf> DOS#ۜ}+ȊOr~ZeqT K2s? /< K 2\yJOͬ-@n QxZg5R{Y{; cz*I>,mnKblG$c]VmZp|ˇBpz $WIj^BCTlY9>Y[*zw _}X?yκO\&$PlFi1K3ڀ:3p(8 Ng'4iMc0BF=r*34(9;S$oE&gT%ZS *׾G^bdl\d+ 1=s@%dF G ޛI`{~fZE'?1:J_ØP6sTȲ+temz`W`n-ΒJI"$>=,/8:['If$5DI=x]z{K BmWn P5J-x^:d~?zq5c Ff˹W<@sƛkxS HN"JF)T2=(I@(QPIZ{-0ր#g{߭^[,"tP8J6 jrOZWrg ETޢL*:S,>jV)G$ӳi#4sQ3HbVE3$>:s|S׃RI" 9 :nYpMNrbzQ <=F([g|z+9H=mEbqYIyp# Ư܅|nm8q@E_J5듃i(wYԧ,3gXOp2W p,ʙ`獥OZ]3^X!O=05, ϯ?DS$>c9>*GnjZ`qFGUg9~sfHK 9CUGxr$^GF~C\aHz!:` :r3ښNG"-K27 ` 5"eI׽]EEg[ m_lmïҪ9hPZ+*l>dazՆ ;V g dO_c*Ja`y-R'qJ#"1fzR(968A:)<[O{)p>=?ª=nnZ?[A#ED£XP })'y ۷]Т{Xfq noE5t0pK0Uh䴝JtjtI4&Z H8!Lt U nV,R?93$NLsḦRosՍ= )OQ@X-44ր" '9XMSV~pj03aT!S9$Gs@YGze$`;㚒Y1 aOOSKhEKmJ{7e#;0źQH$Vƻf27GdqD~~3T20 ^x$9 2142Ǟ}*Th4P9#Xr1z@L8+E|cکq=zVa?(~(9) 4f9]b3QA*E4yݤbh84PЇ&@\^Oj0'*Kp;R[ \P4ɓӣo=a?uc,GOM1%?ooze/23P ,A@CX[d@er8nWS]0[}hpIsF浞12P㲶Aϵg$psڀ KQϭ=iiV##8(6:͕=={ee}CyvmTy>NR Z^@xyc9>B JP 'ր!I.Jő9acLqRj" *hP>T(49$|}i˹_ܽ@ O5 nCT #=O8 hQ2h`޹>JrI>cqVf?s1SD:d`*b/JǼY H8=wU.!rċW@H F#YJFm/) 3Q@|D3ؓڵHAڤHw sOA@ v,q9V"\ UњGP(FrI52JZid#@w=AVf_"9'8Ai҈C)v*ѿ# mlUMV\Kt;yU !Tq>XSElu u!?4m_`Zq QFuI4%A! GM2fjҢmN(G'֪\ZCRlLހ'T\TsFdPp4hyzUjS|c^֮DH)%̌csV$sY9;?!$JDVX$ps@abaQEmv8QO?xTրsOmކP: maTP!QN$F(A%ڋ@TUy@83~ꦷo`I `\$ݟ?ҢR£BpO*}=j>PQD$Q@߹oj3eqVrýSH45꣌HG )3UkAqKs!iv(n8:) 橿ƀ&%BX*P;U j6Go0 \r0'n3[c3JӚڐ#@FPO[[?qoj'6|?΀-[AQ* 4%  Eu%(ؤfc֭ H<+<$P,Ʈ"x]*A #P6dQV!r42}*;GK>ZQh"؏IFlVlD1n}I,KpɈp?ƣ~H=2XNrc?U v:6&h rUGXݐ}vTM=*6'J]~5L nS=&LȒkMaSQt3IXP&|N3Ȯ|ûg'35m/,m'+q(W#%,vҭ66G9ۓ?ksiYB;(YY9ޯ-m۩"[o郊«q\ :]Zj|) &y弉Z@áשN{g[tTnO H#^G_T..o|;ksfP>i8 U 1O.A9ߜS.<-|pFm\9#RS-nP$71Q\ ]؎8c?/vxa{W?g]<|A$hn: Hs[d֔,85H5xǼ1~w`ʁՇ L.:S!yr5J1֊~#7`tQOd@x[`:t^&Y1$~(t+C]5;ZKiϨ4fThn$d<nţJ{b|N?*kQX#. 6?=MnͺVwL$Ƥ ?έbCr(=?ʖؗԯ7E>SϤ_5e|Bb}VX ^HOVo!*+K) x++m..R4ް Hɨ5ݢ-A=:V'.%s$\|z(kXI,3 xr\Ož@bDVۆѹ}_j=\]4îlu9`ʣCe4Wʒ7#dWxgH&'ZR bPR`1@#h ;bXq`APͮJxo# GB5mrG?ڳth#]Fk1x^0"#\ As for the X s and O s, Herron implemented many changes to the offense and defense.  We changed from a passing to more of a running team, using the Wing-T offense he learned from the University of Delaware, and developed more physical defensive schemes.  We implemented a tremendous number of changes, which maybe hurt us a little last year, but the kids were very good about accepting what we were trying to do. Certainly we got better, and next year we expect to improve even more next year. The longer you play, the more important your strength program becomes. <br>One special way Herron helps motivate his players is to offer a football camp in the summer. The players go to Epworth by the Seas on St. Simmons Island, a Christian retreat in southeast Georgia on the banks of the historic Frederica River.  It s basically a church camp, says Herron.  We took the kids there to get them away from the town and get a chance to bond as a team. We still work them hard on the field, but there are a lot of fun activities and the kids really get to know each other. <br>In the weightroom, Herron follows a BFS program. Because of the technical nature and importance of the power clean to his program, Herron insists on having his athletes learn the lift as soon as they enter his program, and he even encourages athletes at the middle school level to learn it.  We have the BFS training plates so the bar sits up there where it s supposed to, and we videotape them performing the lift, says Herron.  We really emphasize technique with young athletes; we don t try to put too much weight on them. I ve got some great assistant coaches, and they re very good at teaching the lift. Our program is also about kids helping kids too-those who perform the lift well help teach. <br>With his proven football coaching system and a BFS strength training program in place, Herron is setng the younger ones how to lift is promising to a Coach. To see twenty five freshmen and twenty five sophomores in the weight room lifting is great. <br>During the summer Coach Calcagno has two classes in the weight room, one in the morning and another in the afternoon. The kids have the option to attend either one. Three days a week are spent working on the weights and two days are spent working on plyometrics. There are about 120 kids who attend throughout the day.<br>The Pirates have a motivational weight lifting program called the  Pirate Poogram Book, began every workout with several sets of back extension exercises. In 1983, at a boy weight of 220 pounds, Clark clean and jerked 470 pounds, an American record that has yet to be equaled.<br>While in Russia, Charniga noticed that not much had changed in regard to how the exercise was performed since that first Strength and Health article, with the exception that some gyms had positioned straps to secure the feet.  They simply didn t have access to materials, or the budget, to have someone make a sophisticated glute-ham developer for them. When Charniga returned to the U.S. and told others of his findings and his success with the exercise himself, resourceful equipment manufacturers began experimenting wth designs for a glute-ham developer. The BFS glute-ham developer, with its adjustable foot plate and rounded pelvic support represents the latest in the evolution of this apparatus.<br>The glute-ham exercise is a must for every serious strength training program. When I was hired as a strength coach for the U.S. Air Force Academy in 1987, m first day on the job I ordered two BFS glute-ham developers. Because we had to work with nearly 1,000 athletes, the Academy needed to purchase equipment that was durable, functional and versatile. Th >#i/E5X2mBC|\ d70KD܀u$̯sXbr7.!6N$z+|mǎM$HcgFUxK}9zҿ3]\Xb Xx~to>Y~Pԝ qZzeoorm0=ە4;Hd;$u,<+On] 3 I5ቼal#ԥ_ΡI |9 nxPBk˅/0G{>%DZ