JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?֊Zfē|V N~jwq e򭔑ęϨIvb}*nQ ( (( )(}(IEbi(ܟs]W1,@rιxUEHdZ<#YS q0##Rނ{f%+3\66C(Y) OҩڴY G\ў LQYq?E*Q _S7m$jO_brFxFAX~%͎n`Q#.V@>`GNjƚgҎp֥SQ1F'* R'XF⺝·ܳldVewi0剰8ϱI)o 5\I HLGJ(IF؟YVҭA#>7`8z+vړ#Af2hp( *j@Uya)3S6A)<+.]'vL;.ePfv*8&ˤir aeR1?B1^',d䫬q0īםGIs \z0io⋨O1$ү/aԮd#3;$vzY JA\޳wibC^&I6̽P ں,@ct!F~^F(AM&i3>gQ t4gDsn?\D)\LK#'V,A$kkH1CyZ lij1#I _{Z\CsGyAT?¼KАFN=zWGi-s[0CpNH60}k?iG.i\`cJOh-}氄r Wx]Y"VRy$7ږg'@UBd xcOTFVWky1I>ji"S x5-;O/R̞֡-hvhfMOQ7鶺KOTVoI$zK^_&3HX&ٷNէT% E%_9qm˃vBe[.PeӷT|]=-p e[\W]R5*IbMr^2dz}C}<[w䴘4FgnysVo-c, ?*gE yA͂O䞕VOs;.X:]`fz`84fݙ_^G]lcPӌ%Gx>A$Uc2sWKq떺}m?w_;+ƈm4q<357E-Y[MԪ'hm–i$GTj*Є<á>-qkA0U6'hm#gBS+0KhB9SḎXtA=}?z>iqii>oKswq?Zl4k7'(boVנ޶q)pj"KI l0Fʺ٭K86 n$Vd^-[:($L'HNLEI 체,AY R V_= s* /HT]Ǝid`A3Rݑx@4rL{"E rH? <M 2dgUsqjsͻ"%3g@>M\han3W~Xiv7>B7vI[3o.b>xQ[@A*{sjBGqpe0I$OcTq)#K]M. Jz uﰢR:Ld( nfɴJ*A AQLWJ}F$n]},e3$7.3 > wX,b@̤g$1M= |nat2LY8|GvHQl]_{@BV/Wy2FKvE=,%t*x;Jtwulk0%]vί->_SnSY[6vr:-O;n~䯹$q<[ rnqLVɐNO{dɢ'b⡫AxLCڷ$ ʂ<'H[Gm$33&}k-.ouL]KBޞkZ@mGIOv9 kyb[ȹxN:ڷ,6VRO0O|TW 6(%t Gױ|F@(C63 4dﲷcrwH uxS6RF5{rWOi֖iqUOZ[i4S5;9! #5䚶&zHÒ{x=@eykŚH44\J;CŒ=)p;c5%$+Z gcT!c"E`0zhNӏes;t j(s'$:V\5X1BDuDM3J *6s O0ϖ'9Tvq'!\z+X%Wԫ mtm/"x]Oʼ·I}6M{o-#׮b$!Uf`skȹLpT购V_3]@[:ƭu&uB;E!cOKŘll|^xzmCij[Ynݸ'=8=1N.M;ܳ:Zq+"YAۊk]wqK*+HUAWJ)R㷥RD69]~0Ln : }r*΋6hY jX  3Rm9rF/CqKTǣFIF{lʬ d)q. 8#%mbB)>Qw. {tp@e>IzզX#i#'<1m ༅^[$ppkbVRa\Qtwu]]Z<*W15D>Si>n F?k0m3ØR95Jmho14#*I?Zoݶk`#0\?"K8#Co9AMĶȖgN)8jwwz,38s Z8&;<»̌Hy\>]S9PGiܵ56s2c*Վb!hg24**{a!50rF灜d+XVEkdUHT =k_ 59>Zc]dm'Ԏb e'Pm4'cE+/:iv #vFkj(mje·'|ZϝeiK˽pC*$wzqmdk>M; mrmG+B-cS7k'B?ƹ{I5V1r_lA?0ೌΚd:f:3~Cėrދ*`te @9'A2@[Nmvg=6B;k?Ÿk{ lWqsqTcXzl9W'?k.gWѢT Rh#"8L{dq]WM<9s^Tͅ \T;V,綆X#ɂ}ڥliNɝnIȃ*@+2\|#֋DTQ1q j1RN9@L*YTմc`_dQ\p554c#:V=ųo\ |#V;Y1߸n2̓U@X8 QYi8^Xx9Y S :0Vj{_2FJࠋoӖվleCN[Y:)Җk@XGJZ~SAIc щ!Cc=˫UN9iZ3})zoorODPǭ6WFF'kFo7S&[%_)Wq£F9H!,K ~u7ahO㻽rt8* [2 NPu?Z_'֛ܦ?f2O)vSħ1~2>~O)MwZjE(r|ֺ'SWF \AkCAUtd۽6:[FP:4Vs3rry.  Once the facility became available, Coach Kramer utilized every element of the Bigger Faster Stronger way! As a result, Mount Olive High School experienced their greatest season of football ever. <br>In addition to his team fulfilling their football goals, Stansberry discovered the value of having a unified approach to conditioning.  Two years ago we added a gender-specific session to our weight room operation and the dividends have had a tremendous positive impact on our female sports programs as well. Our head football coach, who doubles as our strength and conditioning coordinator, ran our female student-athletes through the same BFS routine! <br>After explaining to the girls that they would not develop muscles like the Hulk, the girls embraced the program. Kramer said they were very shy at first, but then they just took off. He says they especially love the push press and the power clean. In fact, everybody loved it to the extent that despite an enrollment of 1,300 students, overOxX䍵n/LnRq+Rҧ:So#a|=qV1D;rp 5hLn ϭfi:]ƟCmrb{RwE4yuݬWq Q__ܼ6"Pˌ^Rk\(1T|#{x˹a}@p),2k<4o,1?Β_H˓0E,ZQ}mhm0W8SR'x˞6#u}NBslINբHj|Wg sf(DNNG93Opioq'Eе*-R-f"E$cy#v= 0۱'dښ L6)9kLYrE4G:v@52nʨ?TID пN抝CsŚd-7A!OcKar?.x+E;fp88L?LI,WE0EBH#*DG+3źC$y1jB,ԃ×f0dX8]l$E5.u #J}3T?tf̀ZrrdҜ|9#FL4Ji$JOpEOgNBz[ᲱntcLʷژBR>Ii=jd@.$E菇miq)h6Q<i 1Gb1[VrCƧ:#o#rp1]xDp(w0 Gb xj0);zQ6rK UEv&<^<br><br>HOW DO I GET STARTED WITH THE PROGRAM?<br><br>I have broken down the Readiness program into five sections from Unification to Graduation, but first lets discuss one of the most critical parts of a successful program.<br><br>UNIFICATION<br><br>All sports both boys and girls in grades seven through twelve should be on the same strength and conditioning program. In the vast majority of schools every sport does their own thing. Invariably with the multi-sport athlete this causes confusion and it is terribly inefficient. Many great dominant football programs have all grade levels use the same system of offense, defense and terms. A dominant strength and conditioning program should be the same way. All coaches should use the same terms, the same warm-up, the same flexibility, lifting, speed and plyometric program. Bgin this concept in the 7th grade with the BFS Readiness Program.<br><br><br>GET THE RIGHT EQUIPMENT<br><br> The BFS Readiness weightlifting program highly recommends several trend-setting pieces of equipment. First, the Aluma-lite bar (15 pounds) and the Ultra-lite bar (30 pounds). These bars are very similar to a regular 45-pound Olympic bar except for the weight. They are designed specifically by BFS for trainin