JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Zk:3BkN1;(`[e=&?Qhwk=ħ`V H? ٮb!F?mj6O\#2 #zJPw=JK'Or-Axbhm=?¹q{&޺\i7&7WFrx]UaV)\ g[BCj:yEa)Ȼ^zI1yoڬr|u#\q3ĒS̊mxMJ)$(>Gz]>VUx?mN\Je)*Hr? Y'K+.[=sO[h.'95RX.#Aݵq:$)h e>W$~u"=_CUf ,q T=Fذ˗֮f}B`LHsItx'')"Wb=7R=:f#?qZ6&K<0=4xg\mOJ?&?T|'"쇻LقrϝQ>h$YϑvI>[~)h* ?> S{' =BX'(J3KSeh\=AP+8I$5͋Mѕ(<7^XtHp:Ps^kZO[^9}<19#NC1onB͕W-)SZuw,if+fv=dZ)ld;pxA$&|+,wwlsŽPҲ;FZ\RNcIFp=ae˭hmdg2G5WOt{?ʵT7T 57jZtZA/Հָ-GL:3>} t>%5=2V`H:5o2ïҊ18…jJj ߉_K;Vu{F.|G"U]?T,m=k4K]R}ẻ)F"S4tF;PZ3x"{if$#ڳASy#]`L/8 =둎[>24OVSW[r~󿁴S:\NkN=+gT&F 2dr%\|=+ b`>{[(.qh#e5SY|Iı6XÞGC{[1W&u*t+VXstixfVIz5At~֨9M/,^}E*}EI/j +^_1Z*.V;mR{xn"HɌҵZ=Q4V$J.єm=* k\|aVU։s\ZIm eA3$R n ^eIDr4|#r㰽FbCZica2vd~&T:KYmF2咀r:(mnqk=Vhx&42)]q Ǜ[;xIi)#ШSI_3׼BS[v2+#Ce=r8攨_ƜWmC@GYqjIxHE"OwrLmPĒܠDžmx-">57I.=ACƝ[M-2/)W*N0&{`o ksxsq[.cm&C&#>٧'/t1,%(.XFrdT9ShҤv:{k9"&i.29\k\hڮ82[_fu 2m*,nzqfMye>MVdD4C'Һcɫ1Hc@{dn}K׵;xaD|3w{V-.SU "'#DZBι;ڍ JbKgEYJ>G8JӦYH ˚DbߑݎZ$`μ48cwϯR?c麖i]/|x(G1i4}e%5mH,UV鞇]>mx[Mk^AJאzNX}tlmVk#A,=}}s[ekN.8;RSv3 }w^7m݀G'׵ak^ݪ(cq&v0۽z>{ =9NmH{nhdH2߈ I"z "4ѮU=.7sV5/7ֵ%K7HAz=h+H\>S&.-z(νTY (E#Zx3 Uf#-%Y/%FYG\ "^hqZ9.UIB6Xk)nol@B;;y$U:E .,<:ھ! zUIY$ϪFpYHf+sQ|߀ueQs[j?3 [ ҽ t `OY½#B\@i7hG TSjZd1PM?[.AG5`<k?~Q Dg8u{ J2жw"TH]e9%{/5&-ҝ0z`s`|ȕE|SUj J_i1%Ѣ^0)CdPOzREE^Ol)Y1Nʰ}؝1msmd<U>WHAT</U> </STRONG>to do. Then you must know <STRONG><U>HOW</U> </STRONG>to do it and finally, you must <STRONG><U>IMPLEMENT</U> </STRONG>the program correctly.&nbsp;</P> <P>The What-To-Do part of the "secret" has already been outlined. There are huge misconceptions prevalent in baseball at the present time. Most important is the understanding of the source of power in throwing or hitting. At first glance, it would seem to be centered in the arms. After all, you hold the ball and bat with your hands. Therefore, do wrist curls, forearm and shoulder work. This should never be the main thrust. The exercises f''OSM72YFGaYcH\NAv'XZ4(H-֣Q92q?ַERhFK5a(*&gϯgp|TQaPRqW}U㹉NSjyt)}}ڨI*8X@=)RKY={ d`f-qTqojVv91Niޤۗ3 +KBmm TG8F~:u5h2,8>s^j6JUa'ܓv$L145tK8] 0f#G"Z秭dݓc<(!G4ϲYYXld`9tJ6 SP"Gu!NFM< You totaled 885 pounds on your 3X3 Set Record. You record 270 pounds on your new 8-rep record. After a moment, you realize that you gave everything you had and even though you were down a little bit, you still broke, at least, one record. You vow to do better next time.<br> What happens if you are down a little bit on a periodization program? You fail completely. Pure and simple. The BFS System is the only program where you can be down and still break personal records. This is one reason we get massive voluntary participation. This is our underlying goal at the high school and non-scholarshictor I have had the pleasure to work with. We ve incorporated a great many of his ideas into our program; his breathing techniques for stretching are especially valuable. I would estimate some athletes I have worked with have boosted their performances by two-the back are almost naturally done correctly with the Box Squat. It is also very easy to set an athlete on the box or a chair and get everything (knees, feet, chest, head, lower back and eyes) looking perfect.<br><br><br>THE BASIC BOX <br>SQUAT TECHNIQUE<br>First, assume an athletic stance and squat done carefully under control on a box, high bench or BFS Squat Box. Take care not to plop down hard or out of control as this could cause injury, although the Box Squat is very forgiving. When contact is made, settleback in a backward rocking motion putting the weight back on the glutes and hips. Make sure the lower back remains concave in a  locked-in position. Then, shift your power upward to drive the hips and legs in a forward, upward surge of momentum.<br>Make sure you use your powerful hip and buttock muscles including the tendons. If you go down and just touch the box, or bench, like most people, then all you develop are the quadriceps. This would be a serious mistake for an athlete. Finally, the athlete should drive up on his toes in an explosive type action at the last part of the lift. If the weight is too heavy to do this, the athlete should always try and have the feeling of coming up on the toes. The athlete should have the same feeling of blocking, tackling, rebounding or releasinga track implement at this final stage.<br><br><br>THE FINER POINTS<br>Obviously the height of the box makes a difference in the amount of weight that can be handled. The ideal starting point is about two-inches above parallel. Sometimes the tall, skinny athlete needs a higher level in order to get his technique correct. The same is often true with the over-fat younger athlete.