JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?h⸵xeEhpTK}p=BXVAm K!sYn@pFj5}|<}1-܇ݪ ICI\JKWd&mrS"1ɬIM~p+Z'WZ&܄ {ԴM3Bے?*Il V2FcـF2ySM> dP0 p3wlV!*[iC '*NHhV㐤z qsmvTCWx Iޣ\廑ME-+= ;y*pCVmmR[#ULX+0M%ȯ7HđZi($`>`: WW widÀ !!qI$g|EN{{yfrsYϽ5ubinET 1=?Zma ҳdb!V ~)č{+N0zE`FA>I榵\V mۯ=Jl$C ;Y*؍{zcuDPS?^0!HH?)#*=JzA9񘁀~A߾ Q jrHc :"[ ` PZcڊv1!x䍐Br0Iߥ!{Y4'$+r}F1R+W`3.1p.0=,[O$h $s=i;m Q3D}M:H@hX(J^$`֛vG˸=b71ʦ I\l'Xԫ 4J3+p1_A#J& 8:rf@*-ݯPB,2;Lob̓0Jp*9-aE-BY~t猏lV! H82I N$@&oV?LݲnYCo#ҙ!YԖ(4U+hxwS;dT%m8laIDL8vS.j4gI<{%m>:\~+&P'xF+Bķĩf$ ڑ* qMSg?98Kg8;y7[" 6v@Uդ+(8WH #9U^.aK X\,$FnAj+.VQL{|Lyg5bƑO$:6,p߿O8GS<\EZD Ơ6GOOfȸSI?0 Ub• ^E فjH$[(f"~SOAeh$Ȕ빊TzN<$!VthwC ܾ}m[.5p ꡳ]wPK\KlErorq{P$6`'cW+:G%ԭ kOd?.{4?yhh;~Lh@pnj1뚿qlkOCLeH5 ,߻u;&gn2~g=@ j5i-LnĞOp*~%ͫxAf6=)|d/$9(ˍM OSb8Q 8ϭ6c $Aq+gi$OzIu(xq cF$5xU8RCyב)Ȯy4e\NUcg=(')B -O,b;hUP15"Bd h." O8'.$~8@>ۧzG K%9NVbmSE$sD@t U{ԵH˓v-Ʊ5rJƒ!NBsZ[Lxemh$A8ЛZmFm<);Vk/W`?OZ`@dsZ@V g\{Tʇ% Q.G9'?Z' ҼBԤd;*]psӋHrI- {q\'ٯ*, ݇]6d8"$`*g'֦UitxV%mnNOh k|$),uA$̉r35l {X*!3da2:~V< j->ɠ(PsJkkH"-(ڷ,f.>R\տ*sx$| Xr:CNJTݖK^B$h tojW!-H0=[X,аcJ9VX# jdܛ 'oX.+t/-֛[0bC[wKl`ӃRE4Xy[cs]׃c1?Qֽ –Yhn|I_ʴn1)Q!# ԑڦHBHM$Tٹ X$ʓw/9hOLu.y,;92FHS?H 0/Zs E?x^tT݌17T23PwuU4%+fAciT))5G΍h>hڢj\ E$_VI *p/&Gdk1i9s𵚩U'dY=O)iOrtڬPQ* OSU|pϩK~)qo'Ҽ̀ ${o n ҹ>ݛULdƹ;ǡB< -tX!aݏQT!t2І{WKz ;mF[@NS -Nf##>Ӭu'Z$'rn [ *ZC`:j`@r׊k[1SV^{֦%ff82qGҠuc؁H =h0.:(r}BZK)MIɛԜbkT}œaMe6IV՗isAR'0ҟ%_zK;N2Y^{#95-IgiB ͶtNj1- 7WRGŝ=Nkxe.2:uI͚7E9) y⹖m6 g9;c7_[e^9*h^qem86gc}E1J)}Zd]8@;jcWZeP2m 9UO%8.qQQ! h6,SٺTr4W T85<SԌ/\86BkKKkW&8#cFMh(2H#ڳ& ;WށZXTԊ95^+FR{SqH01@ w_ծBc!V\Г#?WMw%K#pOAkkȚ4wT&RA46&΢Nm6٪ Wػ<ԒG^p*ictշּ;92r׊59aRn#T>6@C*\ں vvqsv# Es-HEp"F[A Yeb܁ Rjw6㸄# 1]>uqt9L VCFGҪ%tB>5:!R*6vQ\%J@ALؼ*T՗mnb$|qlϵ@&HtȨğ1' H CCNi%9S@rN cDUKL g6-P @hJt!>F8Uosֲ0+l8>չ"B[&]xJ[[r6$m ?^i4y\B<V-dgGZSXI1SSt##*aqQ#"6qW۵1^^F+7$e#䲌n8_r[VB:[4 $'a ǨoW5uc^\xxb,ImQHp2zpe[wh扃V4QLF]C*ku2F*~:;(Q9^B_xYbK}SR[xGn7@Y /p8=Zt}[Q8GpN:4QL &iNvJA^*9K].y50Fz)Ђt]ENQ@#RP16)e4Q@4{ع^HAqmVΉvRmQE6򫶞"-.<俸RX=j{sT{XƪT WJǪZ *sOerO7ߑqh mS[, = w~"yT.Ս(jW8j*5j(?5 ī 1n谎~(FW ȠaK1 QEK#:](T`׵|#`HNmq1$1tQCs_<|H4_FJZ([ʰt؊(Hz` zERGJp\(юNH4QNWWd`P#: VYRH^HֽV=x(Z ̒26WF2OEE (ss and  a couple hundred on squats and deadlift and 100 on power cleans. <br>  I wasn t doing well at all in the beginning, says Vallis, who was selected as an All-BSAL Lineman.  I couldn t lift a lot of weight and I was fat and slow. I have gained speed, lost weight, gaied muscle. I used to weigh 175 pounds. I now weigh 205. <br>But Vallis and Ptterson are not the only players that have benefited from the program. Nine other players are in Swett s newly founded 1,200-Pound Club. Once the season started, the added strength showed in terms of overall play.<br>Defensively, the Indians were a brick wall. They notched six shutouts in the 12 games played. As a unit, the defense ranked number one in the East San Francisco Bay Area which also features the nation s top-ranked team, De La Salle for yards allowed per game, allowing 153 per game. The Indians accomplished the feat without one standout all-star, as seven people had over 30 tackles in 10 regular season games played. And if the stellar play in the regular season hadn t been enough, the Indians opened up the North Coast Section playoffs as the number-two seed against number seven, St. Vincent of Petaluma. In that game, Swett s defense held the Mustangs to just eight yards of total offense, which is an NCS playoff record.<br>While the Indians were more than solid on defense, it was their offense that stunned their competition with a devastating ground attack. John Swett saw two of its running backs rush for over 1,000 yards. Sophomore Nate Boatwright led the team with 1,119 yards on just 109 carries (10.3 yards per c. clean, and an 85 lb. bench.<br>Freshman Sandy Henderson, at 5' 2" and 128 lbs., is the shortest lifter but by no means the weakest. Sandy has prospered greatly due to weight training. In one school year on the BFS program, Sandy has a 75 lb. snatch, a 105 lb. bench, a 200 lb. squat, and a 120 lb. clean.<br>"For the first time in eleven years," explains Coach McGee, " our volleyball team advanced to the state regionals. All of the heavy hitters are on this prgram. This training has greatly improved their vertical jump, overall strength & conditioning, and explosiveness. Major injuries have almost ceased to exist. As more and more athletes see the amazing results our kids have made they are flooding the classes. Keep an eye out for Ash Fork, on the BFS program, the sky's the limit."<br>Coach McGee has each class begin with a 400 meter warm up jog, followed by the BFS 1-2-3-4 stretching routine. Agility drills, such as the BFS Dot Drill, follow stretching. Depending on the day of the week, either lifting or the plyometric/sprint workout ends the intense activity of the class period followed by a slow jog and final stretch. Coach McGee exclaims, "the organization of the BFS program is what sets this program apart from so many others. The Set-Rep Log books not only allow each student to chart their progress but they also allow me to pretest and post-test each student for an entire semester. I also use the log books as a student planner and co