JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================5" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?wj2AZ&5=rΫҮ2ⲑ,}Mj1Ήȫ k&9 z`֬҇Ikֶ1I&VVX,44_,;g$֯pw1Nvڣ5m8jY0^9{5<4Iف0g{VDl֨%8=}t9w絿ӗC?]"LSOT敐s3FU haKXƒXry`FM>wl<9ӣ@FM7]}ZipOMdC4V#![>:#qaɥYtZ6?W@TQJ]t.sFm ֥#~>Ѕ=)AQd9ѡ9O}zEנ⓷Z,<4'$@a1>gBA8.sB;ע.`Gjc)T;=1ZV:bGl;35c9F(@e5LEHRAS}*ӓ)Ӕ);F1އdzeh-!PO$VLi%x>S'_nYaDC]vlFF8`LVvX(bv)$ynĖfB^K׮8̤i`+&@#ғzgV=9&DQ2W :OɑMbZGRT~LAهOML.DLsiZN2ǎs03HtsL.f 0Gـjaӻm$tU C U rҗ8u+z覮v~j7؜ހ3sGϞWQנ.nq4~Y\t?2Q M0E.O${UkYUd9#8E|#Iu!2(:#)hnA6 Jfu#q8'x"$ [C4؆98?JъO}iFkُYbI?إ?._Z4I#a4H.!GsQk&iݢ!lG`6in:amďgq̌;i>Xߝ Vrh'~u?!ƋS?'j?;M=BŶ)#3=js?b'Yi3+z}Niրh-~n&!S֨,h=m?n2+ bHD5"HtclӶ M63:Lb]i&u(&d[qUKGt"m2=*xnf-:oc<Ы;q+,yUHIףXCcGr[kcZF5@B3W7L}> w _jb=V[huе mg;rwSv#A4}wG"< #P ^WfT.s]Ib) ,qSkc"B6̃Q1n6i{x`g8-9ǪSOH}EnI[`w.9UNoI-I%fU==H Qd\it` xki#XnY.iq6HE z-sEm1K.~X1UM΄q  )!w< 7zAr*=6sIh E'S8؄㸮}T)}@|ڟ(\:gY=Ȣq>Ps͎5 8LI-RivƄV.f_ I+3ֳ“u\j" ""r{{UQss 8`,~8!#Tc>zh'4dSqJs+BsoB:P⧴emH8Ʀ۱"+''^D%òK4 UlTyMM쎵d;9 oXǪX|2=rƷpo% (cְuS3hʣҶI[atkuI5vrN]M'$}=+Ѵp+܃>U qr ! 1Ẉ)7ܟjixB:c>xgF\5OH(>JiXTlyt*k 9?HHt*5 rN :֑+!_kMPDkkXk[v-rk.EitA]?4%& s@(~w: SnšBF B&'*-se=#0(>xIBpfTU ]29~3w}*ٯ<1o.d`:9^ĸ_Td[bN26޴NHaQ\MŜ$r8+3ҺH5rKl^, 9# Y@l>4ѿ>ipYCp 0wDQ 8S23!>€~KYz,#aL$s xsSH o0fGL, sЊ_afCOh_y+Q>-?FC{F55 Åp?7CVri#>"Fb̓il`cP'pr^(dP<NtBNe\\Cyus/+*IԭR,An 0Jdw Xܯ[38E?ޢ[OGD d}*vUysZ`ekueqV)ÁނkHGIX"0Kż6:;Iq G N8V"ۡbu@ N$D-y9MlzOހcͷ|S*bAݟN(`*.y']ӽtzFFlk+Qt?!"ZwiA8돭(b9Z@ 82nozrddPSp=*N uzW5hE HDcx1pwIq{$loTVeft:g8 U[2> GZjjLόi&-g;cRt;L';wj#ST5*kEaU ±(K[NWVAEd#g÷WmAil {Wi:wOrx]2 wڽߏx o W;Mlj贮3 qϭ0ַ هm.ܨִ32ajlI0y Q*7hf9%y{ƙKRR&4n7Y88P)z3Wͥ{~$SEW'ܙVծ}M2: RB3SRg5iWHK_XF^HzFHl{dڮp hp=+eķ8MjֺMҹ\=,D1t&CI-j((mv ʷQK5GVݬ)4#kwu5-8^i7`Joi6i, r;WI/ZZd'#c~o\搭%{^Ƀ~j*Ic718=yJ5Aw1n=%cWhD~ki+5wle}+u}.)^Euk%ĐOY";Yk3msE`w;x5ASqA:2y B֙&)8U5DヌvWQع"='w0+ƊWeYYS4 s֐ 3ݨr<;r!n:wǥqW)#0c"ZL9zpJd̅e=CPВ4mF:Q6Mg5fos#NF+y*E{nA[7}vmx;b;Mj4))ۏ@>PՊ ( hHnNHQ1\}jLڏt[.m佊B+xV@#KH}Qna!z?u)Qi X4s]Xu9I4y|ֽ-Œ@GO}^Gw޷lu(N8eۏ΢ƼH/~$]Ffqr񝭄%z>𶓮iZWbYUHܱ'Lץk {\L%*pEZv\hS$bkVGV[_nB1үI*GUZ&'?f }kg67 yԾ4>i@4',hJF9z ޔ0czHI<Ys݀񞎇*hgebȨ,8)4mY0H o{[ӤsI$Ka P2EDhNZN(Qb41q'i r3# YTM֭ awkBie?t¶IG3CU9sJqm2nRz4[E(8*QJ9nU,Z;t+d7;?j wr$n^<#ts.SXiiqc >pz fU;GEvWKWO$0Y|)ߚB},Z߸$Ѹ5uaqe&e=sfl7S[HPM2ڦT;JND.F2OsEo i͠ZT:n6qZ@e ;TmZJѬUmF!\9ԌԩJA 6ix_ 7#5N]zbI3Lb>P+&r=CTOC @㊸@G< `֧S)4NB*pCtzFNyGh4 B,[9*A2rA| * /;RץM9J2 v(jKx`>UGy)퐑X2;7_{ ;x,NxLG[Eɓz~:a؄)Ty}l V#9nsAp QխEAVS1z8ϧzOPNwΣ0WdLTT#fACUR) +kCug[IMj},Q9BOQګ#}Bvx#Ү({T``Oj7{0ʊ #BTZANqO&6H=j`T 1'&NG tҮa$g1*H*aUVLI2^}*׊\ 򦒁#<Izҫ?JbbqӦ})*I׎OcޣYea։6[{sN7F :f_ٗ["Aڤx\D0Xrzb'Ov9"P[t}\}ݜYv0YI,7{f<=CZuңH##5FƬ;VֵYпw@5-cG@6Ź X;l w_"%G#!ǥ99{QQzE;@wr(8=.Aѷm4w26c#4qrzZx 8Q$pJ@{@UV$8jFBA\1*kW!ː8XI/6#"an$kS]3k6qoyq+3 8'HUO?:N)F>!03ҨeKF+ %VpHҸj[IilAwr9r,E$b8?3q[8r PWٰ7`XgWKn,#G(1>'2P[>('޼ԛ@!qR!ٲ<`UY`rx)#K39^m~j\זE\ʙ#2͍C)tw5Z*$-A?ĝ7FӮuBc1ζ'Q5$[=o-ォ掃f*('oFzԉ `za FB QHC.pzEMzUR ) )^0GN)P ܂G( 4PRHC2g!X4 23+5 K+BѴMqĪUKd֋Xm ҁ\Z *_V 5d19V)$p#Ҁ5-tb: V8(Ebb[ ALwg}Xַ/O qj1 \6CUp3wIV)K ٍrkR >ŝ뺰 iknR= rA-Vk{d-1ֵ5|XX[yK–NH+cdSN1ڕ!'`A 6ڜ{KTpTX=0g[,8[ŒcC#!4YIH``(QwAU.4"KP9?6o&DzEgosxL͑DGS:vY [hS$~byy5r DMrBa xz|ѠΠN7h`|km¤w~ҍRdpFۭ+&s cjZ-ʲwWZ[\LV~?Zs. = >^sWB qE>R{ 'ğ *'y0d~)󸌀xW=i}MUѣ<+Pڎlp_*@u5AA==֒j:f[I$? /3i-ۊ`e($N9#>&O# ,$oLҫI#(y1.S;тF iGl* 9}8D@!W=3J:Ho=.R|>]Fɓx,󤄰l`vM Su@\{I)>`xަ[`NA=铲$ $"A@p3$6N0J E]x3ޑ Vm8;H89 3 I:i!s$|Q}2S×4\Ɗ&xL`8Qɍ6gQ,d=R)7soJ*1Ķ3\HD r7f$'iGޭ{&XH@z}e"GI5MB:!~!um/77`aP&?&62j{[AW15l>ƦӬou )X;r|S37|۽QIn--3ڊbX,1[ Us-#Ky `@#2$ ަH%\.I~\3R#8J~.~&Ԓ+yjs[c6 d`Vd 3@ҥ*~~=MH2IJ`Rt Ypi0J+Ps'z h}L[|I ; Fsu;Yك#"bJ-EҠ`>޵gC Gn;@ [#i$9‹kKpR3T8The strength and conditioning program at Iowa State wrestling was headed by Jeff Reinardy, who just recently went to Winona State. The Sandersons were impressed with the workouts.  In August, we start with a stadium workout. A lot of people puke. Then we go into plyometrics, stretching, lunges, pushups and wrestling drills. We finish up with a 2-mile run back to the football stadium where we do buddy carries uphill three or four times. nd, that s only the half of it, they said with a chuckle. <br>Cael remaked,  I saw a huge increase in leg strength. He lifted three times per week and did all-the-way-down squats, front squats, benches, snatches, cleans, rope climb and a lot of pulling exercises. After just one year of training as a redshirt, Cael became Iowa State s first freshman national champion, the first freshman to be named Most Outstanding Wrestler in the NCAA Championships, ISU Male Athlete of the Year and the South Korea National Invitation Wrestling Tournament Champion. <br> the year would walkaway with the trophy and title of state champions.&nbsp; There was never any doubt that we wanted to do everything in our power to win.&nbsp; We believe that first you must win in the weight room.&nbsp; When we had Dr. Greg Shepard to Alaska to speak to our players, he asked us if we wanted to win.&nbsp; The question is a touchy one.&nbsp; We had lost the last two state championships each by 5 points.&nbsp; By the weight room door is a sign--#11.&nbsp; Dr. Shepard asked the team on a scale of one to ten, how hard do you think you havll aswer wrong a) 3 percent arked - Not Correct b) 5 percent not marked - Not Correct c) 15 percent marked - Correct d) 20 percent marked -Correct e) 40 percent marked - Correct ID = 152 | The BFS stretching program is divided into four groups of strethes, the first group consisting of one stretch performed on a ench. What are the other three groups? *Overallanswer Correct* a) Two Standing, Thee on the Floor, Four on the Wall b) Two Standing, Three on the Wall, Four on the Floor marked - Correct c) Two on the Floor, Threein the Air, Four on the Wall ID = 137 | Best results in increasing vetical jump performance come from combining squatting and plyometrics, rather than from performing each type of raining by itself: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 117 | What is/are the advantage(s) of performing a sraight-leg deadlift on a platform? *Overall answer Correct* a) It provides a deeper stretch marked - Correct b) It changes the center of mass to parallel form c) It changes the center of mass to sequential form ) A and Bonly e) A and C only ID = 127 | The bench press with chains cn be used a asubstitute for the towel bench press: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 101 | Achieving at least a parallel depth in thesquat offers what enefit(s)? *Overal answer Correct* a) The lower-body muscles become stronger and bigger, especially the quadriceps and hamstrings b) The growth plates become more flexible c) The knee ligaments become thicker and stronger d) A and C only marked - Corrct e) B and C only ID = 159 | Name two BFS core exercises that athletes often use wrist straps for. *Overall answer orrect* a) Behind-the-neck press and seated leg curl b) Power clean and seated leg curl c) Power Clean and Hex Bar Dealift marked - Correct d) Hex bar deadlift and behind-the-neck pres e) Hex bar deadlift and prone leg curl ID = 103 | What is one advantage during the squat in holding the barbell with the thumbs arond the bar? *Overall answer Correct* a) It tends to prevent the barfrom slipping off the shoulders and down the back marked - Correct b) It keeps the toro more upright c) It increases the arch of the lower back ID = 14 | During the off-season, generally the bes days to perform sprint training are Tuesday anThursday: True or false? *Overall answer Correct a) True marked - Correct b) False ID = 115 | What muscles does a deadlift strengthen? *Overall answer Correct* a) he traps and hamstrings b) Posterior erectisamus (medial portion only) c) The muscles in the thighs an torso d) All the above e) Only A and C marked - orrct ID = 148 | Str