JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?XTTDc9Sh 0JpQ*wLBb*G=P^E=@A#U*TLڕ1H9S%*b }1LC6RqR=BށخQDc [dj?ZS*7QS*"T wJ1RXД*@h )BdsSL*#JUA< PHTI8 V󡌐Ĥz0)*>xNi]xʐ)O }z)vPɥGZ`04JPb(DնAQV*2sEOg rTLv_9>$0$ij R=G,Rw@>|~J%$]aW=*1T-5s#F Fnx~ZOM9|%\2ykVō\@ˁzgYUU%vpR?ՌlʮIڭVZ^韼 TtW/Y$2+TFOV2-mqOXqej:ͦ1c9q3^*wv4&Q{+>#2ٛ8Vp9#GOr~~ZQ۵tTg2@<+LN vg-ڰ5BNQl(t k쨑AU; V(6Hzmm-ڒG\= Zr;VX,4$.z=\6F _S%'#w6WRuRl9N;V-Y[ {n{x* 8>ꓓ1[EY"m p5]L?{7?:rA'8Fl.>n?d#;^Qr;}5Y7Q{޳u:;Ir"04q#ikgkce=t} y#zkHŸe #VdIT?1'װvB0QVFfv(c;խG&X!HQp\\'.\ˋ=V4%]R-3}Y̮w;W!k؃=]d0P1CK#\2l[[70+E:W,uxn']r84aXԮUdHcoQsG:{]SeJn'8msʤc~4zjvWCcjǸt/۾N*dժ3v`zֵ$ I8ر¸~6}WIDD'?׏zm؛&rx.X̽7)WƂIc{9ǰ"fW,;.B@nUеKR[} jH#ͷs5쓉UOְ5O꺈lZEw1<#5*RB&V7u,JGv1l;6Tc+E"EN3֯b9gKB8@P^ œչ=)iQ#^\)&uN125;-֯8zNKG !{qQjz0BCY:]xD8\>*)ũh]V=㦒Css$qƧߟ¦/ Kq!E 8c]+\Q:+;=ByӲr8>aYz֙Ce\Zy8[`v:rh!w\궲*Ncg8 e %8 `[:9`WA*f@3֊\i#ϙ>P3T*ȏHA`,jͺ%xQ@^jthdֈĒM*&9+?) t6{fr xۻF*)-Cr8>ZAQK7O>xAьG8ck))ө.Yw7qw1c޽'ObT&Q $ֺ}#Fl ;Cr~j=M3 %ˣ@IdM"-[&YϯXO $"U\p]JZc|94I8ˉ'o<Չ@l*1@Qdit7(kW= SWw49y[QG2djRy0mٱzTQGB+ \j$ ڞ~8$'8saȐ#۽kǰ8U 6n'"S6ZTߑЛ8n#ddln+/Ua CXZ [6nNںD29\dPkCi/F#`g7J[i W56&$%t]Tq]vEsd+ #:aR} cnA9{󛩤q<(h-?g.KH0Ou4KclΚ#(n'źEޓcN[H»/q\P4CsnD u^*ķWڎ S\ dCIN3v9rI5#=+ofB\Z9+2+տWxRC\ҧgtvBjd=Da2iw.R5kWZ^W1l{S@ۓ)SmiH?_@w⼯h~*vdOZ9I;`8u#|ZȲʪ_D?וݏɺI,}6jZܪa3e*qMjtcxFbZEACS!ֳi 9T)r*s^zW/LETw)~돺CL3LuzCײ=63!8=~}hN$vF$FF[(uM1Z"j ?RiWJ cP@i9E%ݙ'$ɮ>(ฎOK$(0qIYCX,Fɜ6;zxC.?}@dH?ħ#׵xiG GBy+kl$& F2k+[KwЖ~<MW(֐((Z d[8$lT=E/4tv5?.(1ߏd8=(qRA=)bqg̈ŏ5ՄwXۨaU^zZך4\[ש8?s`~U.SҸ1$fRR2҄cS8'֚}jYbx)*2:#il!=8T'tn` q(sº]%QY su+ej"D"^qב8#?$}BgVg;b:.>r{\6@*֭\jQ!NRf{P4PcONƒG(T((riw)bnA4P瞕e=a՘19ep~TU2zӲ1J TEV,C~SDL]k6d;WF.|~돺C^ǝ5VP0]Fݏop}irQFxR|R69=}SYؙzS?sDs?J)+c'@g')@hlr}!#f<jk{Yn(/—7ae&#ں;m>.v'YJF c6Hhs֊Vf\GaJT$Sn!sA|#H#'JzsP0tUpon enlisting the support of most of the parents for his new strength program, Ayars had to sell the athletes on the weights.  Most of the younger ones were gung ho and thought it was the neatest thing in the world to lift weights. Some of the older athletes, especially the female gymnasts, either had a fear that they were going to look like men if they weight trained or believed that weight training wasn t important. <br><br>Flipping for the Program<br><br>Once the new strength program was underway at Sandhills and the positive results rolled in, enthusiastic support replaced the former resistance. In his current program, Ayars introduces weight training to athletes as young as seven years old, having them do squats with a light bar, or even a broomstick, to teach the technique.  We start them with light weights they can handle easily so they can work on technique, and then we just slowly pyramid the weight up. <br>Ayars keeps the reps in the three-to-five range, increasing weight as long as the athlete s technique is good.  As we raise the weight, I expect their speed to slow down a little bit, but we will stop them if their technique worsens. On squats, Ayars allows them go as deep as desired as long as there is no bouncing. Despite the conservative nature of this method, Ayars has set a standard for the girls to power clean their bodyweight for three reps, and he already has five girls as young as 13 years old achieving it. He also wants them to squat their bodyweight, a goal that he says most of his athletes achieve quickly.<br>One key auxiliary exercise in Ayars program is the overhead squat, one of the BFS &)UڐsZh) c *o@eAa#~91,zdS)"WQZFp[ڍ-nlɹPD0_4|v\~NR!Ŭ` c-[|,X+deͻp% T# ԛ ,b ?wTQ@-kvv;dgڥ|nvpGQmNۦi$%@cj@F[X73VgC3y3 n[2O Y-rWvh d1pny<^Nxwx6n"׉e6\nv]n$U%ew%Cw4FV#hȥI Op$B1,)^Oe?/1"gh5i->&+nZ#673as.8S H$mPze t֔/j쵕#3m^=`ijlPG| (wKT9Wpdc*1R+qoeϛ1=q= 7N=e6mqZ5[mF{J8I@eXu!`E5EQձ uZ¿𑬳{Ge<{X|Vx8+a=U0DaZyLM\GI%S{~oO~eo[!3p$7'CB&(|2$|yF4nQӞ]x6'ʳ*It~tk(I+I!j;=" fc'pٮ_1hsl5iqSw|bdd 9R3(bRvTpA3u܉q%#'E'3%S+5o=OR79.lg{sjԿ#F )>}[z)6ynVRE6n ԃU'Lf(B8|N}p';?RYȚOS7| nﭴKVj8=21 Ox[FtT1Owpc(c9k7qO 辋GQX~LN:7\Xllt#Ϡ]5HX<⪉v4n#ԝuwlx