JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ճh95c[X%F Y[ƾ- D^WIF@R.0p1Y6-'`Dۨ:Iցpa Ok&MhcMNҸSW]-F̛_yH:-ŠWG5:3^;QST,kJ2Tz{n"QJƹ#3U㠭$Tp!f݁Н"O ߖVP2[=yg\ƲZԸN|@)롊Z~ǼVӮ#c+tV`?s&sq\]}^9]ʞxx$ԹI29S=K!>Z5v[XQn 5Ex}=GWŶV-,F-ի]E!oq0qڛO T?)Q בxK{\ nŌ\w:;PUFXהEJ 45$H[ްrkrnzAZiSҖ7-^#`zVԖd^6'>߽"i.$}JgVG[.hv@YE)VKg<.5IjѩytJç\.9 J+- TyAs d'iEI`¦Es*m Ykr+Yn$DSbLsV:_L(@y%<)% \`Ҷ8Oҡ};V-J;t~f1aJX6f{'@qBFnRg`mz SuF H?i 3[]3^):s^+bH3\V62E֦+w#Z+š%-h J+ XWnh26}9wp4>pv_4vKk^Lrsgcګ\YH'He\am~5 %ȣ_6SQCB@}Rߞ*ߌ]Dwzԑw~?Z-+S/oB?AyԄe Tï5[\i*%Z]{ɹ3XbU yiu;니H7q2mdF ܇P\'v'#f1cC KM= :_[W$U9ֹi+q[OeS 2z\z n´WjN־1$9'\ƅ>=4Vc-O, IrqH+Ƨ$dTJBvvKCVXDT0ÞwYex!FAP0 W"UH0%Z20Gz<~&͈ާ{vy(1ۯlx^k>fl"YYr)ݬKY l+EKC(>eaמyeex] J&K 1TlSԎzY?8X?zMۀ$qOCsgA52J[ЭV*+nxЀJ`W7%-}8ƒY5A㠮jT\Gl6Y#+NdߓT㈸,|ޯX܋=Oj,w64HD1gr$aHV3湈е`!n {̽m5P8V0P X26 S={Dqg^q :dzġq~N7wf)7%;LgY< 2{1U,POzu54-QMh{4">j bzcu6zB@F[b]z+b8P yN׺xuJN̩o@̙QWZ+iPp;ՔA9sN:}i#A 9{Z%'pIT-NJYC#=<|~kի&J%W\O}j䕌*FO4F(9۞(@83-[+=*[ # v]k"E+Dh脛՚[e'ұ CG2y>Aqqs#gh0 lQ!R9'?x\Q{NЭf`4=JOKhL`dJ85Zx~Z2v$/-ͦsoe 崢sgҲ6I9%_Y\}Xr8UҘ@9˩$z$V{`ăi%*\:SPgW4M!EY@?wE+>8VV4LZH?Қ.D.@>!%_\\ fgyyJpo̰JeCުKrўWizU/AQ$js׫d*dަfP 6Hv>]3'ދ)eY+d,I ԚbiXQQe$vU<3ik_Wg~ym{=kSrM1n_9gJžAoNp1#ڽz2sr+XJќw':QF-[2G4򼨧 OSn=p*5GSSK&u}N ?^m&nzܕcϾxԉbMl%H,oҔ"=O4T I yell  knees and this means to force the knees out over the toes. If they still don't get it, then I slap the inside of their knees to get it right. At clinics, I will take athletes and get them into a  ready position and grade their knees on a scale of one to ten. There are always bad knees and I rarely give a ten grade until this has been coached.<br>Sometimes, the knees will be outside the toes. This is almost always due to a narrow stance. Simply widen the stance to cure this problem.<br>Many times the knees will also be way forward in front of the toes. The athlete needs to learn to balance himself on the entire foot. The heels cannot come up. Be tall, spread the chest, eyes on target and sit with the hips well back. This will keep the knees aligned over the toes.<br><br>#6 Eyes on Target:<br><br> This is such a wonderful phrase with many applications. Use it all the time in the weight room and during a regular practice. Your target can change depending on the lift or the situation. Training your athletes to keep their eyes on whatever target you dictate will pay big dividends.<br>Squat: eyes on target straight ahead. Power Clean: during the jump phase, the eyes should be on target high on the wall or on a specific point on the ceiling. In one of our feature articles in this journal, an athlete has his eyes down, thus his chin is down and thus out of his power line on a cleaning movement. Can you find it? If you do, you should start smiling as you come to realize that these Six BFS Absolutes are not only for high school beginners but advanced athletes as well. It also means you can become a strength and conditioning expert very quickly.<br>Sprint Stance: Eyes on target three feet in front. Sprinting: Eyes on target straight ahead. Tackling: straight ahead. Jumping: straight ahead.<br>What about when you are three points behind in a football game with only two minutes left and your opponents have the ball. What is your target? The ball! Have fun with this. Be creative!<br><br><br>______________________<br><br><br>THE BFS SIX ABSOLUTES<br><br>Athletic or Jump Stance<br><br>Be Tall <br><br>Spread the Chest <br> (Lock-in Lower Back) <br><br>Toes Aligned <br><br>Knees Aligned <br><br>Eyes on Targetite giving up over 100 pounds of bodyweight to the great Russian.  I love watching Stefan lift--he's so amazing, so incredibly strong. He also admires 1996 Olympic Champion in the 238-pound class Timur Taimazov of the Ukraine.  His technique is good, not great, but he's very strong, says Casey.  Whenever he lifts, the weights look like nothing for him. <br><br>Training for Gain<br><br>As a coach, Mike believes that Casey's greatest physical talent as a weightlifter is his athleticism.  Casey's Snatch is much ahead of his clean and Jerk at this point, and that's because of his neuromuscular abilities. Casey's technique is awesome, and he has great speed, but with a 297 snatch he should be Clean and Jerking 363 to 375. I have to get him stronger. <br>To make Casey stronger, Mike is focusing on  strength cycles that emphasize heavy pulls and even bodybuilding-type movements for the upper body.  When Casey racks the weight he h