JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?jJ  kmD TrsaW?x_R.[S#$}jUP= _,Uv)FQՇ9kļ;ڄKQ9װX_-;ҪNrqadb_:`m Vx_Tlז6,BcV%Z֜t1dCPzVkQ'3=$9&.( ) 7O }9( ^C*j\R O [H1\r^ ʣ<TIcZZC~e{Kx(3!ǯAk*ˍk_IvI|Crqkյ{k(,H3>OƸ$ϥ˪ԍ8B0ӹpG"Wk7]y`u,Ge9 viOfN ~#[5ȞFydE#\ I[C|̹@FuJm>FYroE |+S?gQ٣VpdrB{~UJKx'GH_*)ku%c\´+F5 {Ѻ#2qZP\C8ⱴm 4ٝW;eTI浥j8iΒɭ"rnc2FFǐmlkv_?8#ėRCHv~~BmcPr#tKaE^ XB-nzZrB~UZդR}5i_xTpːEyi{mlTqU@JIb)B re<:[he5aH"FTZ+7M TRH 2O法֌9.UKUK 8\khZPĪ##5:\b;Ec_7b 7WArO t)"9GP}AhT\D[AKElbR`][Ƈ-tTRi=U'dq(bE2(('So|]Xd9]q޹ 8 ^+Ad 4{ʳfDH.;&̦{ecXIaxTkFMj~r.+9ʃҾ` \.k-.W906yDESQEQEQEQER0ʑKEyg;n."IT1f'excK7la  WGG<|ƙKSq|d#*+ʼOKQO[2K(<?Z$/-DNXg3 ( ( (-7<ӨN@[9Sϙ{u 7BbԮ2?<+M<7 g~!ccxP < i `(\k? iWI[bxka>rodTEu35nl|)lVܻucĺ-4w9$v:EU8曙rӌ OZm9uX*j{GҺ8[HY(d֢KU97w;NJuzQEQE&h1-PHyQIh&](v5i(R9+>+kE cpZAF8z 5VӐ!Y"_SnIՋF ۏZk[I O:I>U*2e&}QGP]/׫DQlYZ/þ_m=>|q/\nbx*UeMsRުZFju )k((((s- QEk\B )4 o'Շ-Q@=OE`j6zpUT Hcx)~ĞޕipؘAxEM004i[ ӳ['ns[pb$Sԃ0€\W##=q,W;U\7QU/(=fa݄quW,]3g5@Q@Q@ 4PP(()9O-:1PEQEQEQEEPlexibility program can be found in the Total Program Book, The BFS Flexibility Manual or the BFS Total Program Videos. <br><r>Speed andPlyometrics should be done twice a week as part of a normal practice schedule. Speed work is done twice a week and the BFS 10 point speed program is an excellent way to cut enths off your time. Plyometrics can bridge the gp between strength and pwer as explosiveness is created. Accurate records on the vertical jump, standing ong jump and box jumps shoul be kept. <br><br> <br><br><br>In The Weight Room <br><br>The liftingprt of the workout consiss of a 3-day workout weekrepeated every fur weeks.If you lift more thn three times per wek, you ill probably neglect or nder emphasize other impotant training areas like fleibility, agility plyometrics aaqVg弳ޔB]vMHi1Uqa?m5<@thZ4`>)d+=ki[a[AUu,LWwFAMeX$hRCkK *A$Lg=kJu]:mjvf$SӘGSVS?!\L(pi|y|\yOWD^4+jW @)T\IϭT_ʕܴj9R+R(OQQ@N(>Eibility, Agility,Sport Technique<br><br>FRIDAY - Parallel Squat, Bench Press, Auxiliary Lifts, Flexibility, Agility <br> <br>The Sets & Reps for each workout are a follows: <br><br>Week One: 3 x 3 (Three sets of three reps) <br>Week Two: 5 x 5 (Five sets of Five reps) <br>Week Three 5-4-3-2-1 (One Set of Five reps, Four reps, etc.) <br>Week Four 10-8-6 or 4-4-2 (One Set of Ten reps, Eight reps, etc.) <br>Week Five: Start over at week one <br><br>Each athlete charts his/her progress in a Set Rep Log Book or on a BFS Record Card. The weight of each lift is recorded. At the end of each set, the combined weights for all weight lifted during that session is also recorde