JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================i" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Z*M#Hp5 z-+& ❆4I3Y7PGda-A9cLyU❤曨\ k7W k"sYim|aJiuE#. SҝU7h7%N= !ٗ(4w]x'ڤ;c,j,MM8PҍX)ln$UuXYzv ۆq@9S1&wmSl(o#,FifPz)V-dT@CQOZwwnI"BnoOs$}Ŭr ۀl}Anoꄒ0b+;Ş t[twA>RKcK7.Y IJH~viRcF;m@Hm2h Ӵhީeu%kH˷_,^oFvI1y|M6o V펫F:DTGp^%wT^0Wq&,eA{VDž@ #}ֽlO"i-G, SS,(Kݥot#vzWw]\+ʨ8$}+Ʈ4vԼau;ٮgqZBZx'SG MRO6G*F8T';Ygs`lU*F?}lgG4>dyL1\zTO/Kh Gg#nidx$م||P۠DMħόzwuEْoآ; t]!.IimXx }j͠8D+}A\Bl*}UFY M>] PJO8Q9(խB$.}NӦ$R?.ڣg `{R2wz)iLd"3Q_Ʒl7 keqPj&C l\r7>qWMm4c+qIwNM+)fp>Wbӎa)Xd]ضKdg]֕O m_.6l=~?_s~o8s.g͊ EjyĪ 1۸qzR!Iȗ'?욷>s,r*FП֠EtdhUi >j`Qfhuݖ Aگ-ylH.n"#*X&I$!K qkt~ iqnevN.YU`îzk7URMʣ 5zOr6T.1dx-?61hQCsR*k3U )x2PC UZ%Fefoi+̼AoT#99+[Q4F#eՋI]!G UX0m C֯R'*X;滻0Zlv>l5]=YhDcڣ%l+ѠGjobp05o ܴ1*) tPs׵KW5U9#IMSES,@D~1YE՝ F%33OojOM$2o@}j[QOpT F23(oB%ȅ36;ZҖ{Gv+nQ p9\zraP}yi#YB7:V<ݳ$F\nEnx_:DnY7J @㱯"PȉsjGʱZzXN|4+[Zlb 3pq\Dž|}Rآ%ḎHeIW:_aȶŀG^w)Rwf+Ϛ+ "*Cry$J۞EE'-17˾;I 3ۛpƺr,r+zSZT҆he 801'/&PӾTrrU~&YKeemPczUYnKkxRO,QocR=k5٠q#1wd7J*feާr-#298{Mud 8 h'y !|-.TU*Ro]ze{mZLq#:*p;oڶR;TV]ypw{۽sQv7I$Le^8 C$Z\9e:lIV]]Ҹu;Ex$&K}71ɬ)U[IT< qm01tֻzᜮց5i!e4`q-Q@ŽX Oj`MAk6rl"8"ls QM2GZrr@*|M<3 gYFWڒVҥfߺ4RCLwH#/9Gc̶w0 O"D:1~?)ּu YX3qw2nV/9/A5@~߅kQD49D@ .":WLdcZ_:["|I98x_]s%XTLjIxM$s&$䯦@}^} `/uGޓZRz[ZyY,wqr?nxmn5hoM(+p?_sY}]_C\d=pMj`&;紎?w6LhkT*b^*Cz.F*rҼ͍ꐱ3I1k>k#Q=ݜN5 ;2CA~A@u#S\pOne of the best hammer throwers in the country, George had a best competitive squat of 843 pounds -- long before the days of supersuits and other special supportive equipment. He was so far ahead of everyone else it was obvious there was something different about his training. I wanted to know his secrets! So, in the late 1960s, I spent my summers in the Los Angeles area to be near George and pick his brain.<BR>Also joining George were many other elite throwers who came from all over the country to live in the LA area, where they could throw all year round with many of the best athletes in the world. As a football coach, I looked at these guys and was amazed at their conditioning. There were at least 30 of them, and they weighed an average of 270 pounds and ran 4.6 to 4.7 in the forty. They were far bigger, faster and stronger than the pro football players of that era. I wanted these types of athletes on my football team.<BR>George was the master, along with Jon Cole, a discus thrower who in powerlifting competition squatted 905 pounds and deadlifted 880. Jon also entered a few Olympic lifting meets and, with best lifts of 430 pounds in the standing Olympic press, 340 in the snatch and 430 in the clean and jerk, he came close to making the US Olympic team in weightlifting. Everybody learned from Jon and George. Athletes from the Soviet Union were even in awe of these two, and their coaches and athletes came over to our country to observe and learn. We were the dominant force in the world at that time in the throwing events, and everybody wanted our secret.<BR>What was the secret? It was simple, but quite radical at the time: <BR>Stretch, lift hard with free weights, vary your workouts, and concentrate on the big multi-joint lifts that develop the legs and hips. You've got to do that, plus add sprinting and jump training.<BR>This means that all athletes, regardless of their sport, should focus their strength training on the squat and the power clean. These lifts may be augmented by doing a few, but only a few, auxiliary lifts. And the lifting and stretching should be complemented by doing speed and plyometric jump drills. Simple ideas, but the best.<BR><BR>The First BFS Athletes <BR><BR>The next contribution to BFS as it exists today came from my experiences from taking what I learned from George back to my high school. In 1970 I was a coach at Sehome Hig