JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?e\HTu@a }i7tWgHO=#PAE_k@m(0ATd*vJM3wB]Ɣt*O+5뚍Euc0o.dܤrIr?mKHq7?YJКGGy(%`J$xMr񵸳OKDř!tS)lg kP]Drx"yK9 D[{ qW--U_#2sY-8!;LYqֶvEY-MOusPs]b|F1 #CZA^z}s%Qgq2 d"mw7햣f=t`OS*Rϭi j%(3,)^0}xI,}) ?j(9gڒH$VC ٩$ Aڧ9y.MW.RYT|-pnٳ'N;kYe\֓m2{UF@gRUI ˁۥ]Kz)Uiz? ,.J~a" :p>8iV:7Q ~䛎] c\Eh"msL8agR7!oxċM'-̰ V50;Dk3Onacg-5i:QP)= M= ;^/[{kyHns;U,iRY1TI4ksܮV*yUwVYW]CwG(tqSZnh_&(om>0zcEMư; L~*Dx'bQ{{Q,P9=@ ktXleS9U]_}ϟlc 5q7T̒wuMniHc5h,s9]VXHnF~rZs5y?°Hf+g<(+SGN{+rb?9ΪK5&x+(E[Zݛ~ Iq)?ʪx@u8"<8xR6J "1*FL=sRE똌0A 4 WG^D͞f._k>|f5VM8ƣ}$V )4[ !`o󢠛V~T4yQQ^# aY{6ONA $SԣVz5 Y?A:Vm>G9C~] .4ԸYFW>dӱl<z-DV7͇aNu>\N[ufg_V *qPz5f*݊g)uSh[R#I(ڃ#;yX7q9k&{p)EgWT/[ZO 9?exRUkǚCHʼnR琼qէCTnKb74ӓV-+nAx'QQs=31J|fx Do96iזgr3x9N6)=MٞqJ7Ȼ2p3NI"x 7X6#jR#Z 0=YY04)9AU#nOA*%bNUx9 s-cB^X.?gȯ}aҫV5yXҔBiƪ^j1@8PO&6 >%Åf}0':s~7IgrU ;~UY=ߖ#mݘ PT˧S⵬pkVZd0 Sf_b4%V `YdwG9z39Ah{xʕ [VOs-W p`N2Ekw4r+5, T_Rc2jۜ)I=j{6mm`]2H'מhI-HI\ȉwHԊT?ԟvcd9|)@W0,QG3UNϿ[`)N{}鷡M0O&c6R0?CV4yg*)r^HPmQX ܂OZke &1GJIȥd$#ҭhv\yy/tis;Y+X3]c XT+oA[qZ\;Wk2 q5qD{Ѻ:ĚmUh>H"A1ƃl 61QVV̟ ;r{W#q3+2)IVmi[A p8>y:Gvca>dq~YM[[ 3*rGZ -RT_-0ǃ泙V"Ѹv#z ㍥Nl`;DK"ʋfmfaVVoctoE4kwV"7_$@#^s/u\Bla[~6e/,>qoPUhǵgCfvfCnTtMNך|7c _Nr S7gVN)W,evo:n ,3Eg}QP~@ Vfw8Gh#9$xzרيH\x5rutː@<z&`dr}X4dF[3W#78`=+J+Xa9HOjvN CDWrv`: VGdx2BJi-8Oθeu@"Dr9^/.f8e{g޼:[X,FH>I-8XvɃcөM97sl|gмKlHdr!HOrPR~gTV/skoyK/W:,WsH1(ZkE:2yEyIzB.dן\Z1x(0G]K9]]؎k*ӏ4Yӆ>I-vHmZ;/-eW+ 럥{EV6[@"v(]>`F`Pr+D9$#R}r*p0hK[Xdej04Aqyɴh xNYk WF ^k;Cu"cz9CМwEw~6f)RL_Q_U̩ʔ]M2jOcdzQ{WWkD*n|ف p9/'~jw*dǭzU10q&qگ%8W#h'  k/R>:gU+UěqNhmaYT (Bq$v'\TQ- OqЏCֳSOCG;2 3$=cLK5e'A׫,Qc */iZktv[%v58ު36sz=rA%!ܣ>lI~'k]'GZۭXs!bwͻ}] 1Qc]n:TZ av_+wm'y֟h$LOV>& 'rrj&zQVpkc.gS"TSD]_[ZM0tdkpp;V]h2ClYa{VL]:˜dΔ\2Cv.D;x?uYͬZAsw{)8HxSהϨN$a]_]4 nRQa::Mњ{o.LG@+XNi(e`FA0U%WT՞RЧΑ@V+Wy!{Q^(-9Yn!ݷǟztWshߠ;WŰ,2tz+:S䏭a&^*a}:;WA(uVyPP{אxF>Lc~һr|TJ}61I\ 1GSzVm _kiq#;$|X,5#N~kթMKmiGo*K!w<$"=R>69nkq_G9N7+pGR K}ָIGfRC Rhd'N1dm~iroC'F =k'to?9pP.indNB{V5NI~ W 4j+!eW][;H+֫`-bpRHNK$Ii&'YciJFz!sys?f*x^M@ :8ʟa\;Zk1hcv&brwM.?.0~IxTգ†@5-Jlvv~e?g+4hIH_8UAo\MA!)Ik,Ul?SLt2_^fU9 r?,kks+\;|rsyhRrZDjͤȊ8.C cM`"H_{P#UnamekPoA*ͺwGϸX|F}HB3g ȹ2?/+CDӞƫ(ј\碬C&$gӭO:<0@TޞKFc]gm^U{p^+-Qqqx}i~/!y;" MXo(lstGR~GdsJw$~M« 8 !X`/4,2g'iԨ'#he'YXm"#qz\ޭKKg&_÷]b9KlR Zө* 1TG_h9 ?+((UU9l<{Yr链z4+*M{WfA;?0d+(]>WGX;qpM^͗hP87\mKbL#$1ר%  H~5e'9iLBOC &ň,ցE205q dR8 ji`$.A&Me4 *zD`7g*ܠ:sПUY<Gj/q#MOZh$"6ܒ3ЃCBnȨW9H,rN-h;219*ޅvHuZ+$'ǽ! @h <x?U!e@9MZG܌Z'HRT]6ZKfZJ\7KO1 4Q^՛G̕˱ϾPfXdc<VF;Gt>͠d+YY #);?Xbb!]ASQSL501{I,9#zdQE$)&];A=jl$2 dg^I8U˨QZC!. ~tQEh?cts the amount of weight that can be lifted and, more importantly, compromises back safety. <br>This lift should be performed once a week for three to five sets of no more than five repetitions (the BFS Set-Rep System). For male athletes, the BFS Varsity Standard for the Hex Bar dead lift is 400 pounds, the All-State Standard is 500 pounds, and the All-American Standard is 600 pounds. The female athletes have a Varsity Standard of 235, an All-State Standard of 325, and an All-American Standard of 415.<br> <br>THE OLYMPIC BAR<br> DEAD LIFT:<br><br>Each school should have at least two Hex Bars and one High Hex Bar. However, If your school does not yet have any Hex Bars, then an Olympic bar can be used with a spotter. However, because Olympic bars are straight, lifting through the Power Line is prohibited by the body. This bio-mechanical problem is manageable when using lighter weights as with cleans, however, when doing dead lifts, the heavier weight magnifies the problem making it harder to stay in correct position. This causes some lifters to lean forward, raise their butts, and/or round their backs during the exercise. Hence, the FEAR. One of the biggest and easiest ways around this potential safety hazard is by using a spotter. So learn good spotting techniques and eliminate the FEAR.<br>When a spotter is used correctly, there should be no injuries occurring while dead lifting. When the lifter is in the down position, the spotter should press down with one hand on the lower back and hook the other arm around the lifter's shoulder and chest . The crook of the elbow should be secured against the lifter's shoulder while the fist or hand is placed firmly in the middle of the chest. The spotter and lifter should coordinate the lift together. The spotter could say  one-two-up . As the lift is begun, the spotter should pull up and back while pushing in on the lifters lower back. The spotter should pull backward as the lifter comes up to get the wert of BFS in the mid-1980 s. We owe him a great deal. He bridged the gap between the United States and the old Soviet Union. Stefan was privy and knowledgeable about the Soviet training methods. The Soviets spent hundreds of million of dollars on developing their system. They took the secret in the early 1970 s and elevated it to new levels. They took training very seriously. Their coaches, for example, could get a doctorate in discus, sprinting or weight lifting at the University of Moscow.<br>Stefan took full advantage of this knowledge. I have never seen an athlete like Stefan. For those who saw Stefan, you know I am not blowing smoke. Stefan weighed 273 at a little over 6-1 in height. He could run a legitimate 4.3 forty and Power Clean 470 pounds from the floor. Stefan was flawless in everything he did. This is what he brought to our BFS table: Flawless technique! My partners, myself and all our clinicians became better coaches and much greater technicians because of Stefan. Perfection became our focus. By all means do the secret, but you had better execute every facet to perfection to put it all together. Leave no stone unturned. Stefan demonstrated this perfect technique in many of our videos. Unfortunately, Stefan died back in Sweden several years ago, but his legacy lives on. <br>Track is an individual sport. The throwers could train themselves and maybe one or two others at the same time. The Soviet coaches would get nervous if they had to coach more than three athletes at a time. My challenge was to figure out a way to implement all the basic elements of advanced training used by athletes like Stefan, and put them into a package that could be used by multiple teams at the same time. By being able to coach many athletes at the high school and collego<*)c:Hm}eƁec澪8s3dmrOh 7"- .I :5FL2Xo ?-c.0T2m7Gz!&;m7ֹyfԱ?c;@H) ҈( 9i*µQT{+ Hd@{oݭ·T`YP=F6$"f{ڍLmOOXȊ(uٮ+(Lrn&7dlۂ>A!.DI/OMH߆p̀Z[JDHbęHh{oҦ]J7:%R&(:5C!"} m1M,.w}j 1i%q*K@O,Ib,qjs|Y6k}4IUږ$6,-F)Y8(0Z܏x6wP3YI1~7"%$ns.B$_uSÕ^H¼gtR41\Asp_B&.I"Вbywd!IRA04^L[;9lu%H]h o;HG7Ftԛ=d„ʠMR}=qayL DHi}|Lh!x kQ+q!y(pcs5Vˀ<GJ4qǏ{t` }pWZH`>p?W'Z x'W8W75LJG[Zk]mkkSA!hD.