JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?3J@ iF{PFx=ڀE.qIќQ@h4lV=z5=@cN;S{rh)1;ўq@Q^Cs@ i:gސJ:PzPO9;zKj^:F Hb298ڷ<+.d&@X{VMݔ}wT*IqkrbҨ@<`G<{vcvbfҔ`PO~}('h%.RzhiFGJL旿^wQmE3&Vc~}*TRw)Y;iZUwд727ުO^e k#knDlqr}$AҴ @F 8 ZMƓnȯg^a_gs$yGM&$@evF55Q.&]bx#<\4jʣONXZ4uG@3]'|Ay$RFuJlFi*z)=QQi4gEuxcלnu]&H-t9%W$ On: ]?U ǘ*7IhuI PJrFoJ=փ4۬wFB_-6ӁW$I8Wrdr{KDix 1 F>^GXWz~(x2!ʟƦNQZ4~㷑/UVn{W3!t"c+]Y.tŎqU^ˊO7.Z RK6(+tѶMVֲ2eմZeֺ!]G_FsvڔQ[FV!!adpEc^cra|á_v)_cÕ;Jr{&6HEcesct'=YoL!ojLil i2hK IQ֥{i6n+1Y;[ҀTIϭ)cJg8h1E=X =( .9Zr nl~gAdS^R07ukY=+wN[y2skZ3]JZFSb)؂FT{1νsM 痖* _ǭJs3&L5g^N9̬u:a9ʏMupoHdei$nb+Ow w2#T"H쵟%wA 8+8fӌ_+>*+1@XI#ӎՊ[o%:ys=ԗW,  OgN.0I.3<BtoζaeB*N^mӌdpzƹ_xJKj"w*f[K-[Ďdk9V< gfwo|D5zKn!+ܣvqT+u#CSoÚ+j.6ez^BfAqڮ U"Ŏ}k.lom=$)k#v<})B\u#fCށ[m]AR Y4SqQ@܃ΘGxĩLΧ M;x/m3~Hj\ ]PV[^qȧy=1C1ztGKcqZKcW9 vֵK(![-c: 83ҡKbή8t9RCS:kcst}"{ JMbZ峫`'mߝ37J6.nf^F1zKNMBW2@ $Τ6\E4fא>YCJKン9ĩ*ecK+UFwR '*#zNQċ_\{YQ;IFTq{'1Z[gܼ;ףi ],팘T~=Mr lf{S-y9U/SݦF&pu;MЮ7/C\d+eHW p*ht\775Trh^0NV=Eu1eS5*ŠRB 9^cK H=+<[O9!zsDq7}nz독-NJo"689讝%ۃQU\L'փpdIϽC2@pk"#ޗ8^x r./B}<Z x?!r9`hE"P'hRXI&#' ?VnBwÜT+S#8]2H.fJꄏΐB]fY#;rG?Z覮2+gN"vlI55-^c+|}.H"c^漩T Ugwc O2?@3MiG2m"d9`eA?JV+ .[y܃ֶV|5 ֖}J^kX1Bg>S&$HDO8%zN6fp99e#5%Η٦m UDL{ℂ 9QUPDU<^x#ިθ /d+2-'>2Uc&63ǭ.V;b8ҬQPr*12.V ʎ@9E:iwR UFPr=|tnx;ѱ~ n@V儥@î{^X\!&:dV u$S@$ӶǸU$:}bRܻkypkd3ץSծ/EƝs, 12֑9NNNOҡd^FV}/O).`%p+/doM115>JQpg:j: {X}sYl` TVrcL.#ܸ'g+s1'ԧPduGS]V1BŔ \e5i{bF0Fs]wOQ؇GZ4e6G~Fke$YA>FKem8.1g% ]RKZh@O`X+e} mɮ\nQsr6Hn PL Q|Ydl=[A8xtE682#WnnndE >ս(9FSNNj1 C ؒh#aԻ S*UXi38Qpig%Y2Șy>@"y/>̪rYzQʂcgN~^1ҳ 6FZѓɬ*X򴛓{~ಃܓh0c'YY<{d^7ِUKR[8HB 0%YϭuPf8/eHgfnU#v5R0SIhN$uo$gk"6p?;>u}Y+ @; fkJX'#m|˕3Kg_<`կx}9+|>luգ&Hle89WXk_.eٽӺ1cް F𨶃ב=\NI+U.|=qeRdr$@JTrì[ȤP0i׃ZۦF:[ppҰ®Z\Rc2_֎Klq.=1P pFi1eY5 [ƥť} z׉Iv1LtKNЯ,NhrLbG"GO̱ߚi%m^)u<\YW1~*snTQpnbHg>̌=zS 1Oʸ$uN\U{ ;CIV& đ\`HwGnYwuN;iϗNOŵŃ5 q٬'X N)[1\<9k{-B5VQ;)ِ&8zڼ/K/; |# EKxYQ޼HmA%n$&T?^[zuÖ^uB" pK \RդsZlBSN&ĀOdj0Hط:T'܃ɞ9?kOĘ@;c@B0a,;8 uEQ].mř}ݳA;SZW%OI]oE>m 8I^l@Σ{gM_ ԧX`w:NR.3ǮkI!`xŽ5W77,=QR\\308?]IY]G'+s.Sҡk?0;=;"nH^`9psEQ}v=sAca[g[h>$rI!c&xzR=k>d;39}TJ@B&l8><#nANÝ_KҼ #'GR?Zg$ 5/Aܧ ydTkSzmMNL )ѻez_SѮ#A*b).m m.6R. yhzOհ$~\A Ex^@3h*>˪ys8&5_ jlEnZ lCs]H~χܰ\V"3V,mAFG;L'?B((C#M#ATI:`LS(}H̾gQk;>YD3B[r1Ooݮ35Imf-Ѻ'Q-M' p0E1d[̋Ϲb7h1^l.. ]:N#^Wh- C[˅G V^;US{Y!I>;E_jZ]]QlAmDˈTkB7=HW$x-ȠM?x`O:qWcϨ% Ei.IpNsdQ6jhwp"Kv2zc[۪Yds5bܞmV?lc-k2r9(cW+5gESpsҙK,%F22G;K!Qf aެ8€0lcz{q %dOr;vc(@pX0)#l xsO'cڋ0"d~qE'm1 N,O 1K JΡPewnLxFPxX^Yu \ uUZx3ƙmmܿߖU[]Jt z~G4*Vk&d8%ʜ`Vvl$AJ#iKNjŤZ7!!{TbT,<2zD>XS%+bܯ>Cd:4[oz@B9[s$,7 R˦ $ rX a9>R)?^*VKt)-d/'ީ͏9rT9ޥ\dcGfr~zP G1R#RQ3`RR kb=[TY]ɸQT),Y[rUktǪ,MS#@8{rtGR%$ $cTs2)eʜtIsd7_ҫ%Scj 2Hf$w1㞘8 | \*]cvbK}s+as늆?>Bv;P,T|!@&`zQbc$K 0@=jG21b rY,p7` GI \9+1ܼRDӤ'1 جoJE59; p;aZnmɰԎr1vS 6 J}BVRZ^vj`w#{qDм2#ih=KMJp*3,BLddQX9LepFFO= f{+1Kc ޤ#(w[t*7`dP+q+9 g=3Pʿ6"1:Ԓg 5Y1yVJؕ<`S5ܺcJpT dҼܨBB$߆x4RQ1Evmson, Virginia Tech and Marshall for teaching him the ABCs and XYZs of strength coaching.<br><br>Building the Foundation<br><br>Bennett says his core lifts for the football team are variations of the squat and the Olympic lifts, plus basic heavy-duty upper body exercises such as the bench press.  We perform back squats, front squats, power cleans, snatches, push presses and bench presses--to name just a few. It sounds like we do it all, and we eventually do in a year-round program, but the key to success for our athletes is developing a good foundation of strength. If your strength foundation is there, your speed and your power are going to improve. But, number one, you've got to have a strength base. <br>Although there are still skeptics who preach about the dangers of performing Olympic lifting exercises and squats, Bennett has found that the myths surrounding strength training are not as prevalent today as the public has become more educated about the field. The key to safety, he says, is a proper teaching progression.  I don't think that training younger athletes with lighter weights and teaching them how to move their body in a natural wy is dangerous at all. <br>One important component of Bennett's conditioning system is a focus on plyometric training, which he says comprises about 10 percent of his total program.  When you put plyometrics in at the right spots, after your strength base has been built, I think it can be an ultra valuable asset to your program. But you've got to have a good foundation of leg strength, especially when you get into those  high dollar plyometrics such as depth jumps. If you're legs are not strong enough, you're just not going to be able to get that pop you need when you jump off a box. <br>Another key component of Bennett's program is box squats.  We teach our athletes to box squat right off the bat. Besides taking a lot of stress off the knees because you don't have such an acute knee-joint angle, it teaches you to sit way back. And because the box is going to gauge your depth, going deep enough never really becomes a problem. Obviosly when we take the box out from under them there is some adjustment because your knees have to go more forward to make it more natural, but our technique just seems to be picture perfect. <br>Bennett got hooked on box squats through powerlifting guru Louie Simmons, one of the most accomplished powerlifting coaches in the world. Coach of the famous Westside Barbell Club in Columbus, Ohio, Simmons has trained dozens *Ȑ5F_>wॸ*>!r&oPٰl__@K^Ok֏vzup0 bt-H`/̡H$r2&A/Z,9;-eH@ 7Шр@J*֪ MΌ3tcp uZ`2,V$rB/w&L o;ш,mBBۧgjܝ'R2.Gё30$h`,F,G~+,~\D oemtTHY\>rbՕe*v]G5!`}ap>`x'łs1SXD}dp|l09EBP[EʒѪaّ_[ni)̪  ) ?U;.sDb%S^K {sp_t7Cv v\wmdñ(o߰1e;tTdp?u"V4;<푘O244I' c$I8!84Ł 3 Xyxk{2e:1Ŗm+WpeLGSIYm~\I XϹ;\|v1G7$M͖m.N Oœ|+܅R|BX"M]i !>/poHt{ M-M1N*&ܒp h</ċ^ܱrdg|/H;Ut#xO#Fv҉#k@@K}tPۭ}G pwS`.O1-4v%μMf]˰u FZ7n4'$ VO&@q ; MI.Iђ>6&@o Smȿ;\<,B՗6imC;_sۍ&GšUe8Ő{8`B4XP;2k E(brC|*ylmo:ǝ˫utk3*BvΏlAN,9:LKYT]p엇A/ ~4/$ƍƯ9#Aƀ2|؝lm`3qWÝ{y:'S|O!ZzGG|k3͊&yAq}gM>N^LhĬ[ܤ1sL#F:_QKr2 :6E.8oeRv샏H7m 3|w<<L ^ͯUzE3O'kog8$1d.:)ef,Y5|{Z| 4&,v?U!"6$ "$[-PNUn,ŅȠX* Mf:@?tZ-bhό`~'],VHvk2͵AۺwWm8*#Iۥ֥ĆD4yQ䬌- o]#E-9c#JVVb{,F^`3΄R64: _!S7pP1K7ƈlƄek S37_P*YOrID[n׈Zim}AnmDuW 0RǕc),TWR)I{QmTGڟ1ܰ.K+i$.`QGMS 2$i5#t'VXIN/qU'A'd>׬fy0*X@]Wm~X ?Ǚ#9ND~/fntv:_q .تjm3[ Z"NcuEui@9W^/@ꕣC?/j{X,UxM(uI);Gb{o7K` \Hӝ,"/kvam)*hLB= οHX GB}#چ&XEҠ A5.T_"Sg^6· r."pu]\Ŗ>Р< `5ϴ&eô~Gj^ו*e.պppŴƁx <8FUܰQ~ 馈-c'sXy,AʏZ?H灣;vm!ruU:dF6L骴؊|PXaqhE:M];3d[s7OHQ;&b8 RwBQ"!Vj2 __nL@UC2@ R$}JOU,<ʱlN7mMߎ[GڳQ&AF7K{n8.b_&&gowGn:7\єǎiX,o%CiڿN |44z]҂u],NA 1{S#YgpEK^23VEPR6V6[؊:WPH>^9}`1|q1[ءvzEUݨ0խT1{uY$^ FMUw%,q=L%n&1ƞеK?±ތ˕9E ΰDpO*oeڍKxs(3~\aOݻ[HƂZ|,`mPt<Gho–+dmBn>5 #cRc^$.vIǁ'V$v~+Wag,1l ,O_{L&cj qgI#Tl&BImuV ?+sZL(-ke,'z42k?RkSnTBXuѷv SpBƌtQحXEik+ 0A3m,ER_#=k]a@EUʨz9Plt$Dnq%\Y <Ś}x&1p6roC9@0k~U'Ijvkl$@]t_I,I($0V#ksSEo̒V6$}#J׾UPJ"k}D}46F{TbIq,E? M2lj#F7*qiIbzTM$<3CTGUZU]65" tԩ:^d!7宕P5W56RmbOk\*Ǽ