JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?^Z STR*'ܐǥ@ܰ3S*"sQ*z~pib(cΑs@@#@>.>O k6UKti~2oaqJinictγ=FT{h}qZTwԊQOYiΤ ZYVT= &U6KOߩQ :Q߃E.J=yHb7dJ\0*!N39QK(R1TdO4T 3:8RF?]}% (dj^k|_jm}ˁs#ءjeވ pY37rsmW-NZq$,x#z b r7eo<$;'#;dsS爝9n1/"\u gON"ElF7wao }Q'0(HSRSׁҺ󞧚: An&:c1җhQm=:Ͷ\##ҴmPh/q6 3ңbIF'ҚqΘqQE&BQ@ icLH!JfNy `T7{TlAzHhp~TARSJc@px\GldZ>AzSYCU_BSJRWEA%sgTT>Hq-IW#ya3rFzV߇'Le-A\mrU[&qd1W=?Zg,QUH x#Y{3!K4lm5Jxr|V9rGRCHjnAR>ގ8 s)LsE&y:Q@ &GQNWLg$ }!χaG_?ʘ[ ?HQj`!|*!3@pM!Ĝc~Tn7$JjxQ]X\w^60X(w銇;lk]]Su(!f =/#em=u[m'ԚƇ.Qln;rޤָKcA"Zϖ-JIY$rN[vvVVqEtU]Q :[ MZVLuZKNC(Oa\kFIRY-s~2}Hf(%ϙ "V~"pk#ysnzE5fmM<+@R=)WUtȮcsI><`#!;S?*fMPGZ>6ϱM̛p5/r@ 511Hy/d7=3bT{?CEIG&I z SՁCLB/.rqxF@5osbera׾G,$%8[JVݰfD:o X7{},31cYfA[ZwH4ecv9$i4+P4~8]Jn=j `}=~m.QH΁eq0:SVQ8Ԅz+XdcW?*7X8# 'x2.;\Dj΁k&sHw<EHX =KX(X(0zdBly&jRONw䂭\Hc`c*fE(PFӥ0 pc=)/vzTߊ| n(45cNV82\皌1?8:r%#SYpTc1NO^Y~UUg!6u)Uk >rmwm~ac׼mzy1h丵?o>H͗mmr[Jrr}үdnVRFH Ҧl(aSW9O\pstM1[MvGnqAtΛn#XXFω⟺x]ƒq^4,r穯Z Ik4L$\}J\/RT<%t岐7)"MOȊ5d|+E8wNQq* 1>+[ ECI6#ucqrAV2@>j6$M"p1ޝzciGzP9JNp)7c; pMV{SxB2@Y:@To{Ä~EtoFvїĽl >8>F]` j҆*x5C&7ZΛiٚVW{fQ搰޺1S҃ #a~tNjL`㡦GLuh)ƮGҁM0q)8㿥PǂT<0 t֕\9qn4)sTk TaN❻W{s֜$hm9{"Kr#4Ƽ&I4hd+0RU5&&UF} aX\<1Ne餾JƘRI6YdgNFpA/,ѱ̄ ^޵PY̛œcyIh?x;h TA0OaVyU"iUxm֊@G;Q@ S^QE&O=O֊(ԏERYʢ?{F~E bMpoZΡ#!Y,WZ5Iee5۳( 8E$8 ]N[|A.BF 7dmCG0$@[hcܧaz.{F侽eHb 3)F`~OzFJƩHbid8gW1xum$1#7My֗q AO#]_fνn$ HB6NM]\vz}HAby&2fmt30t0#d'&MtTtu`p=E Bc#y9`c `?&?x4u;H#Ԯa"v=,V+6p*D$T;"_9` ;c~efxF(َǽ(8J;ޝ"]6 %r@IK#K rFt1L Nxw{ifcU9?RzU2}:#%@rnxOR:C;$e2g*zrjz4TmSWӃ}{G'8 e{ұ|HJ6[ u\cd~i3"ƀp3H2 #8j|SpFz HN<ʡnyzӃ==hN޹$pk+[!IigD\G\Ҫx[Wi1'~ݏ}xlӾCLrMfjb^,$$Ќܐj-4I:; Y,6fcU ƩxcչֱZA4 cOLTh18Dn°e8b**l24QZiA8(DG]]J(B{sE1<{uEDFO唌$QEd2hwȀ눮b#=ѠYbI uQ(l ĎGNiY^yh5=Q42[#i2=I8oH/$my`_^OQEDVbͿG@ }F5icPu(ר0bz [XZ!eJݛ}EHR۲k(,[sUQԌd1hmn 0$SQRiPA-?ZMt*2zVWbC9ơ fs怱6-6>McÚFU_ƽ#v h.jZL{P1h_ZĿYO6`G* Gx/! zhdfU1;Ub㎵x>NVf d橦=aںѥ'VJD:]W<[7l\rD#oh>.: 'k@,u$X& ?姐Z. u-7H}[TӾ D ӴNlz/-oM^dָܰg=º˭S+D>GkU,?}ѩK_M\8) ;þ*5`;dA v$Ҽ/kL!,ƶ>uTMthJz⊛)>NP=iL1Since Portola is a small school, we have to develop the students we have. We don t have the luxury of the numbers some of the schools hI6\; the best athletes have to play both ways, so our conditioning must be superior. As the 1998 JV team grew into the 2000 Varsity team, their lifting sessions became more intense and dedicated.<br>Our project has been successful. We have restored our self-esteem. Winning has also brought the community together to support our football program.  It is all worth the effort, to see our players faces after our division championship, said coach Bass. More students have expressed an interest in playing next year. Our next challenge is now on our doorstep. Can we sustain this energy level? I believe so, with the help of the Bigger Faster Stronger Program.<br><br>" <br>The BFS Program provides a plan the athletes love, because it is motivational. It promotes goal setting, record breaking and teamwork. Athletes can set PR s everyday! The athletes want to continue lifting. It is no longer just hard work, it is FUN!<br> --Howard Thomas !T"$ J;/p&Hamstrings,Hip Flexors,Hydration,Inhale/Exhale,Insulin,Intensity,Interval Training,Intervals,Isolation Movements,Joint,Lean Body Weight, (LBW),Leg Press,Maximal Oxygen Uptake,Maximum Heart Rate, (MHR),Medicine Ball,Metabolism,Minerals,Muscles,One Rep Max,Overtraining,Periodization,Plyometrics,Post Exercise Energy Consumption, Power Clean,Prime Movers,Progressive Resistance,Quadriceps,Range of Motion,Rating of Perceived Exertion, (RPE),Reps,Resistance Training,Resting Heart Rate, (RHR),Sets,Snatch,Speed,Spot Reduction,Stability Ball,Stabilizer Muscles,Static Stretching,Sticking Point,Strength,Strength Training,Success,Supplements,Target Heart Rate, (THR),Target Zone,Tempo Training,The Pump,Triceps,Type I Fibers,Type II Fibers,Velocity,Vitamins,VO2max,Volume,Warming Up,Warm-up,Water Int