JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?n.' 8P;wf59` E2P9]4?VKJÖJ0Z( *昁2PݕƮ݌t]?OmB* U,&"Doo2]B\HەWzC[2X!W-p35ŧ #&wHw1݀sXiAhttp_.mVH !>zֽ֭g\Hz~U 4NdCOO]Imqqcz6f t9QNdԠ߯0*hEQ $=j\hPkQiL)c BXta]n)SQv:KyX儡l$#TuzaGAϥZIʶ:y<]/(ųS!;يqW%w$dDKX-o\;h|Y `$j%&L޸qv`%ǨO)teFVw!:Vnz.[Kc@@85-BEZҟ2qΨ]#Er(3 E23NmG}"(2s =n/J'kDv:V.&-8ǷYQ6k4Zl݀kkI.esc}dIg~[`26ڻ"*8'DpT-傧;{սJLA2g\]ERj){Xdhԑ'`m)Ⱥ ٤N.Pn$ NYWIc?J }yı0xSXnEp VaaQZ,{<9`|gy1ln3iY5'5Vi:aZ^Q͸P-mx@KD$[ۯ ؟s\xZ:0wRWG3jJΩg@G?{c5ǦltdOuxkM{Umg6&0wGҼciz3$?0 *ޗnb! \TAZTUȁ7NV)j>3iБA늺3GzdFPVh i-$QQf>dmiasrNP:G+Mi\ 3mPƳG2޵;2j;GiZO-yҠ劁y ST$-In|8ۺ摬tB`LLUՙRյ5x`inۤ?7ӧZnuQy{bmFpGT$-?i=?C5 F+UC8 kf=:v5("0Ze*{xz[xf4ʒ:|A?M04*#cx_g s\ oxՙ뫬GuX9#f7^/q] tzSЮƟwb#N3}붵UI~ 8aSltV Ak6=8Jj3?gz=P[c+~UNmt=3QG`mRK˰H'?,HON),3rI hI]Mkzƫ"yhrrOWW [dʶvWE$H2/^vBGr3]YNmh7x܃+(ɶA @*˝b_ yZ0Xq[}JnڅߕT9Ewr+:Gu-`8}[qטg@vɒ%'-\h6IY NG,nH VSGjm%!]XopZ?c+zi*%%Is6@`Ջ J-ify浼;B&0 O47|#qo_i'qMqRDH *ڻz̞F1.{āNnX[bnl(}84j/c.{!Au ʕfS+m%h+ˀ,ry5+N}9 A=}hI܎Vp&Žv"֖Xf>QZڏ !lv7+57:ripf0k'tvaRi/>ͪ- >p!F ?+-FC+#^/5M(WyIjlmȒl5:TVa^؟K&5QunTs (1۝pi |ho}QSdjmFȞ]8ɕ|O}%xdI@#=(YIN3^3:&y#-bsXE]:(Wt=4b+cܟ _2/دt+ZA⊂9D *k8874@}8NV85 _Jص0D{ LG$z}˂#( )֨ivt&6 b.r؟|fd K+n-G廓j:>Z@l"%*d-¹kcKg` m:Ge9LxaC;& jM`&$'H y^/3X< tq-9q!]͌=>NI"D$*W#x41[i In~M$ؕP3sڢz 庅/ b^H޽cUc!8?ҼTQٱهOW˩z!f+ꃼL&n3G3F{#- 'ȌwvAUA.kr NTUq.9m3Ex|a1^wr5~Px<{^xPy-wyuhESgOڤ26#\=\i{* 0H^O[4$*\潱UOjƦ3󵥎N*zgmCElJbz+L֞oh%m(8RQ^kh6q@A% ܟW|xa^ic{%wcr>i:"HN}=Vݬi uWo qٕ;svHHr{p` t5 ok4wkԼ9-Mьȅqusi%eCv͵>-]in/#]QY,bmEz1#tjkn$lnXjV2 GUZ(%%`\hjc zb,bU[r5 ǸXa6(''ֱ~gZդjLJ2Y2!e?hQr[ U@ǖ[UJX;[Cv>qF#˷H_CRSňszZט߻l'ljVH8jiaNGf8i0X#RuvVlEMק:V%Wl4p2/-+kD-2;{LxxdmA=wcEv5x$H]3$hTnIxqVCkwፍ3yy uG< ֠}d]=jkΆiƟ"%` ʟ»k]r4 |+xO(H涼kF$Y`ˑs֏,\CZWWSh@9i3>ҭj{"k+94`;NtU,*(fFŋY7~5C;EJ*핼iX {Wxn ,^>b{X9gu[ZN{]iy=+ӥ8W%#GT{]b KpH@_e%\E+2NJg?yέ:6䌖-csf}މgx%^;YVKMQJbxbv=Sa8$kF9X>~/5;jS1m=++&ѣ F5* @=q^*`e͆5˩ʝxj7w9F?024he8`RvrnI6Jx8di:Q#tA>Sd䑕CM)IߘVyrxf4 Oa=GJ{MJ$Mi2܏Ω)^+͌]*ÕZj{MZ$çG |E8ܔZg{E:'NS'E@s*+;0P Y֬ɵGPps"+rJtZI퐴1.I+jY~f٩okfRbsS^9"R^ٔߠάx?myr7I쵓Q+l0)l?*WЏ6sp(U=Er~=$]V?s1Ġuv*1\ ">:5yՠBNJGiڅ^-B@>}E))+Òqvdp+Ӽ ῱Z2k~.m?݇R+_OT5f3+Kk UjڷR`*2֜1Kbc$wcWsB#>ŝ/ d9QNA߾jd^r+l؁9Wk B- J:*V`㎔Ȕܣ$w`ÀMkX3 ǺU\MfkhiWh)ԳԆn]iRrG[>@>%eS[D·OA4&bC&Rwsַ\Qpnm%st8r.R`$Ld#JSͧn?z'ֹo}>Z2L&zVhӴ:@$\g\%dwޜê`('FCUq8 i[Zpuv@ԃMۀs<5ĪOVe<3. The distance for each sprint should be 30-50 yards with recovery time being 15-20 seconds or walk-back.<br>4. The speed of each sprint should be or speed& .never full speed for learning purposes<br>5. The sprint system should never be considered a part of the athletic conditioning, only a part of the learning process.<br>6. The sprint system should be done 2-4 times weekly in-season and off-season, in groups or individually. Feedback, from a coach, parent, or teammate is important.<br>The Actual Sprint<br>You must start low, explode out, extend completely with back leg and big vigorous six, then seven and now eight reps. A record! It s real heavy now but if you could just squeeze out another two you could get another record. You just barely get nine reps but that s not good enough because you do not get credit for it. You know that you have to get one more. Just one more. You give it all you have but you only get it halfway. Exhausted, you set the bar down and record what you have just done. <br> You totaled 885 pounds on your 3X3 Set Record. You record 270 pounds on your new 8-rep record. After a moment, you realize that you gave everything you had and even though you were down a little bit, you still broke, at least, one record. You vow to do better next time.<br> What happens if you are down a little bit on a periodization program? You fail completely. Pure and simple. The BFS System is the only program where you can be down and still break personal records. This is one reason we get massive voluntary participation. This is our underlying goal at the high school and non-scholarship college levels. Until our next issue, may you break personal records every day.  for shock training. <br><br>Shock training is a powerful tool for athletic training, but because it places such high levels of tension on the muscles and stress on the nervous system, it must be approached with caution. This entails first developing a strength base with BFS core lifts, and perfecting the technique of the lower intensity shock training exercises. Accurate visualization of reactive movements, split-second decision making during sporting conditions, proper breath holding patterns, and fine tuning the nervous system (to develop what Siff calls cognitive plyometrics) take years of practice to perfect. Only after uch preparation should you gradually increase the intensity of the exercises, and only with such preparations can you achieve maximal results with minimal risk of injury.<br><br>Shock Training in Action<br><br>According to Siff, Verkhoshansky is appalled at the amount of inaccurate information being published in the United States about shock training. Verkhoshansky attributes this to the fact that much of his material has not<br>been interpreted accurately. Siff says that the German coaches, who recognized the value of shock training and other forms of plyometrics, often had entire teams of several linguists and scientists working full time to<br>accurately analyze the writings of Verkhoshansky. In contrast, in the U.S. very few individuals translated his articles, and in many cases it might be a college student with little background in sport training. One example of poorly interpreted research is when American coaches say that Verkhoshansky recommends that athletes should be able to squat 1-1/2 times their bodyweight before performing shock training methods. In fact, Verkhoshansky says it would be unwise to wait until an athlete reaches this level of strength before performing shock training because it take considerable time and practice to perfect these exercises. Furthermore, many athletes may never reach that level of leg strength! Indeed, when you see elite athletep'2zdTvSCImo,P3u'oecN2FPT HrÐ0yR$#r!4WavWt& sHW.~*W06lM3P2.O%ȋfX~QI~>V,pdb>QYDE's幢*' c} "A$8S517)r"El? #r#nӢ ڔpCh'64yTsTFO ;shaS&.q[98Q"zu@N6.%0FN=LOH