JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================sK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?J >~}렶KV2jJ'iCJ\raU{ +0qIb+EH$HO˓<3T.f+EE4]F0#_X"å;AZ.m:`` RZXSoj 8Wiͯzi9$58]}9~կb#^ja@J¬5Zt2ܘTmY9O^:RꚖx,/\[)̡p=xl:aՖ-9.[{a% гc׊(|Kie%ּU~ul*G}{#KnHӭ"C13WmD_`t)xܤ .+ j0m0+ӑ^+}6͋͢CHqn*sQW{ E=cw22gsgָy-n=B+KH.MixCj.ʌڭ)+ide#fP41YU[}Dd=k\Y$%zEP1"YsOJ7sZ]h_Y)&o1 }M, 'mDؤg5\jl'1۹RvP;i߸:{jKZTmg;٘q\eՔ²(1nf1? @z7dl}bxMOXK+t.\C&tSf+;bDjٚv"O5xR(rH_JXgRi;ңRv5"aWOHgMϡ\ԏFSFv6t#4|@2}E^Cwlќְ{m~3Z,چ6B]@u &}xMuӠ6C~JI+#N]AMm܁=袮BS%y4#RQMٛˮ զފ+)nqUy1;Eh:GÊ$mUzעgƮ$l5XO#O'!z~q55tTج~PIPšmО?ܫ |pA5mT}*<br>Speed and Plyometrics 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 tenths off your time. Plyometrics can bridge the gap between strength and power as explosiveness is created. Accurate records on the vertical jump, standing long jump and box jumps should be kept. <br><br> <br><br><br>In The Weight Room <br><br>The lifting part of the workout consists of a 3-day workout week repeated every four weeks. If you lift more than three times per week, you will probably neglect or under emphasize other important training areas like flexibility, agility plyometrics and speed training. <br><br> <br><br><br>EXAMPLE OF A TOTAL PROGRAM WORK OUT WEEK: <br><br>MONDAY - Box Squat or Squat Variation, Towel Bench or Bench Variation, Auxiliary Lifts, Flexibility, Agility<br><br>TUESDAY - Sprint Work, Plyometrics