JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?A'44b.r}4Z *,R}*B 86<,+f3LS>NѳUkkMgS֫$Ý]~{)X4ō>TٶH`qQTz ^=>RVHBNvHʅJ)uñB]& +3k:KZ#(]83ZFW-Qh-\t.az"h`L$>\@~|KPzQ5!|S[֚y@}4=Q@ZpR"x# TMF" ~U4i&0V+nA]څȆAld\\I=>%-1G+ZUi[/SNBNX5vcg,7i~f9z> A^: A;R iW;5F`|݁]VI9v)kq4ʊ^AFְ&H'dpV> 5iidjm"b>=<3' 8eq횄RT4.2hE4RS&()hAk(c*eAϮkP14Kxpҳ䣡eNǵ ~)j ZHT2aFji*CMVUJљ2+9ҵb#8gsB6Z~MxZF+8=V˧Is4Cb*Wkf/Nx'íD{|zE[ahʚ~f:]wx#MEoQin="LgJ#ӡWcs0F9X]*2oxbXd(gCi,ShSn9 dc  rmKR%5+4tQEhnRľOQsҹKۃuy,`ňMw J9Yi8'm{ Ѹml٣NLƩw}18yO{+CF ]TQ>sreTN4ݠs A(lQ@ӔgCJm4{MQ(iq+3QhN]0|{ZQr+&]PTi #}*Ԯ#CnYONzR̫Vٵ9c&e=3ֽ)"y5in\T3Dzg[v+ծحrԴ]+)+o/e1`qkzS!nXF㿥nĆk7Ók/ÓmWҡ=gO+XrIv3>,DO͎溹$RQL("R*?*IpxQ!6ٮg^(b&"0l׬NA;U_<]67LN2MٛBX xX$mp0eʐGb\ۏ9r}E25m1֮zڎm8UͦX{lV&0[5ܠTIX᜖ەWpG4GJ>hP3E*iXN "4rssF @=ԨF8zW7@Ь.6%]pS\ͺ+ilXC^y?v~>%bqɩ.Tv֢SN[âǞ,岇1?kM<#֓ᖔ,|*K.vWėsO{b7J"ڣCm4lB\֖D"#KL4X$_m7!tiGckI:NQ,e޵bp:cvJN2**bfYQ E5S3R6p}1Vd# 4N0GԀ ~vp)%*2Vf[kE k\򁸎5)| 5zo Hc"}eg3^BZY[rA#7i3VJ CfxӸ#һ/LھD)O?1O3+$װ3>]j"k-9s,8=<p4S>Ph-FM4T0S@HwǩÖaw΄S'+;x J<$67%ȼHaN6sS7diJY uHeR[zki&H>%KJ\Ԗ5lc]ܚap)񍾕%(YV$lwƾZ9הHuKs$^) r`c W-xcII^{]b22j&՝}jt[qܰo~97vV^"[}+t*3X׾ZV!$]=20 "|S;[SߺihބajӇ+6w>jq`)V'4e P9OTBҚg #%LegT2HpQq-5Xw6 ǵ4#>k)8}ꆥn&%8'Ҭ0$֝q:eCqM M]Axn ^0a\O:3xZXJ^LyxQfLːuV%+Il CznxSNri,1l\ܒj߀%GN6cz:DD@)ɔJ-D Khy&RGޑ5/« &)dO` 3i3 ơ;t30'@ĒEz"y$E1s1, ÃQ7ަ& <1"gakm4*ȐO@Îq^!hV(c/׹Kgiltu6. '֕bi! rr= MÖ$ n8_-&HmXKOmJTڼHo6cSM[d"H*&c+ۈ X}W_=sQ- zxBB Lmlyp*?ZNkZ3Z+X`!-B9$W bһ@F@q-_nI-י/dP,[ǥzA|Zt߻ˎIb%b\:w9Q njAzһSjb6'isyI~1gt֜ech\ qGVyU!y'WsA.>x"̬9#=[8ɍ_~9TȣL'S󤕀fe6!$gڞ8\]9?V12^ i[B~;ƴ0чrDFk攸 xk^z+.@}iYݳՍTU9LBzU|zjI9#9o~Z#sSjh -9Vsڛl!dclOjw=iAY[df鼱@s&XʫmZ;nrrsUhMh^o4DWp+ dqSyjzq1k70:մY7qM|%I)*ɛW 1^uJ;0@$w5JmFq# P܂I$i;+S]b_B>H|^SnȮWVqa<<9aY#.i򭖇I EG5r؂OUeZHx-g#ۿX ڳS<zE/zhE?'^(F{TjLgEvvݿw'4ȎsMt9<w={R{Iߵ&w^hEBf%y yE-ɳF^Xr<`m]j<okuARt۶\kx xx'}ERCme񝂜s?'yMO}hO}k#ʌŀ {um(jRifI->so4 ğZ?hi<OEPs7lTd9U>.E$AF ?Š($j|ZP/3 !QǭZ)X A@C?G )|4QL s9Ə\C^8Ɗ(&a SOOECO3tzQE)pO QEo isolate the three heads of the delts. The front, side and back. The most neglected area, I feel, is the rear deltoid for the shoulders. We also do shoulder shrugs with a 7-foot bar. We use all free weights on our shoulder day.<br>All of our players do our program. They come from a variety of programs but we want to integrate them into our program as soon as possible.<br>Sometimes some of the older players need to have some adjustments. We do have alternatives. For example, we love squats but some players can't do them so we have a Smith Machine, The Bear, Front Squats, and Belt Squats.<br>There are guys who come in who don't make it. You must pay the price regardless of talent. If you are lazy and don't do it in the weight room, you will probably miss some things on the field,<br><br>LEGS: We do a Single Leg Press which gives us a unilateral movement. This is done as a warm-up for 4-8 reps. Then we Squat. I might say we get them to squat lower than most of them are used to, but I want them parallel. I want range of motion not weight. We also do Leg Curls and Extensions for 1-2 sets for 10-15 reps. The Glute Ham Raise is important and we add Lunges and Step-ups as a warm-up in the off-season.<br><br>CHEST/BACK: We do Bench Press, Incline Dumbbell Press, Dumbbell Flys and Back Pulls for the rear delts.<br><br>BICEPS/TRICEPS: We do Curls with a 7-foot bar. We do not use an EZ-Curl bar because I want to balance the elbow joint stress along with the Triceps and Biceps. We also use a Narrow Grip Bench Press, Dumbbell Triceps behind the head, Dips, if their shoulders can take it, and Tricep Pushdowns.<br>All of our In-Season workouts take between 20-30 minutes. Troy Aikman can do it in 15 minutes. I have noticed that guys at this level bust their butt. The game is more precise which makes it more physical. It is a violent game to be sure. I am just amazed about how many of our guys just plain love the game.<br> If they do not get their four workouts in and it is due to laziness, they get fined. But, even if a guy is hurt, I work closely with the trainers to find an alternative. I always try to develop a positive relationship with the trainers. You just have to work together. If you don't, the players lose.<br>I am in charge of conditioning like sprinting eight 40's. I also stretch them and do basic speed drills. During the off-season, we do the BFS Dot Drill. I remember one player saying that he did that drill in high school. We also do Plyometrics and Box Jumps.<br>During the season, I want the guys to be consistent. We want them focused with perfect technique. We also want patience. Greatness does not happen overnight.<br> I love Daryl Johnston our starting fullback. No one works harder with more intensity. I call him,  The Last Man Standing. If 52 guys were on the field in all out war, Daryl would be the last man standing. He had a fusion on his 6-7 cervical. Everybody but Daryl and myself said it was a career ending injury but he made his comeback happen.<br>No one is more intense than Michael Irvin. Sometimes he makes poor choices off the field but he really takes his conditioning seriously. Those that know him, the players and the coaches, would not refute that.<br>People ask me if we ever go for maxes. Yes we do. We go for a one-rep-max on the Bench. Our guys like it better than our 3 or 5 rep max. I watch them carefully. Over my career, I have had very few injuries. I prepare my players. We have a big testing period for four days i