JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?/,I%2:|HhnmtbT[,x:;o'C` =F[Y"$5jב8N2md`'z׭?K.H&:o A󠥴.#Si$#OR׵i3a׭B`鯛ilxM7LH# yCrFrM3Mt&g+rόduZۦ,r|-o5x&9䂭ֻmY {3_jOO{Q*g ڒ.?EI"nm`@d`0:v;lDZ(USϠYgP ^?슴=6'QFi~TS(D'nJ! O֍o!|󦓦^i}/*JI v m@CtŶr88wv +{q#r{泜9:UPї/Ь%6?V0h=sRȊ7#9* TO:MHpjTw;M. U;{Maݝ@j<7nϼ*#өs\]e͜}?:obP~pq"Hy͂x5ʪᓎ3i HR-N?֬0DX\} ZFu$5 *ww|LMF\|<]>çW3BɰϯjVf9w~}sޕ:>"eh6Z6\d}Ez6[k&%IB +Ù2U "K%֓=ȫ7+")U5hFkaa0TT"::"b皘``h{94?Uc3Smϥ}BQT?F"?R+E;E Pz%ssjFO#㠱*Q^cdr!qHfg&g8>mJMO )*FX ު; j*[2Pr}O<5uq; 8V0F0+F=J%h'G\24Y@Œg itE*(9޷m$ 9L266;do$ߵ(5IgMȸ85ڧ_@Բ儝9vC7$Dkμq[6Ӂ˞zR[  +p:b,B5Rrx}Z:wк5Z^U{K$6 =ֲJw)SQl xM&,̯mzD]ٟQ_-B$LQX^Ǎ57kz #OE/h#+d㪷IQʰբ?5 ;Xߑ *VQ SנQV n>ᩬwMf Q*f X'|yzB[%U;k&Iy9V'}#]BВ # U{E5AݜUw}3nK}V:d]x]~]+/*PN8nz¿ gzUz90j=w[弶)8\(LEWQ6L$/?RzQ60Z#!%x%03gM{cA9iS9sX1!6u/tz22ϡƢج+D=팉cP=z{3-!fX{{֒WZ.R%wVQĆKu,.E H*r cȧOo4Igi<ag'RIZ %弓 j[WQb<4|H8?rpxkT2gX;Kc>閗Ĕo,`Cq=V5ݕs`ƸѬl_a.I+/UaEhRȫzVg7R}yµlc(!eE#W ,PŨ̗ mԆr\OZ63\-О#QӜyo #B|3\u&'_1 UдkK76I mhvj֮fy2r>\0y%sq$>R6Nv:ΣU[s^CڼfQia-Gץ{n!u#5k^s\)QM^7fr~ G">sߠ78&;tEϊgɷQkL9k̳78R͊ۃf^8i2 UtWeۗ)]xOKm9 !Ҵ`ЬP tG`V]U[}G&f0=rTg Ӡir@=OaK i#6##vER-qis;$nh5, ǦxuiU 8*KQkJZ&yw1=~mIV#M+|!ċ{޼֒z>FuQ}FMXg#?d 隿$1uc2ԡL +KqlpEho F@nföq, 8:-JQt,ŗ[ܟTIFKĠLָE0^y.z{M8jQv"M`ȸ1Ԯ7ظ"E& P;# #åR%\WL&/F"R lJ0 Z4 }={)oHl 6~mc >=W|U87~&2nqI4Ѽ`1U9E m:vZLF1Z>[1rp0sޛj+RRrج.ynUip<ƨJFpVք;fe]C#qDI]?ĆIuc̱0Onńgb'ImF4"F,zmu%970Rhʸ ;V˛C4F`~hzUۥ;]>[Ǫ貝9:MtMΩȻ7*O>y9cȒfb2|618d^NvP\gCQ+OF\/]?Nd8ϹqV6)&]sJ^*c#F\U照C5:m*Fz+Dm}:|Z5o0r^Oj,#Ԩ(^ң]oRsov ys/6".\sZt0z;[_Dß1H#mhЗϑXYTVi'Ah9XVP̢'Rs449dFrA S4EY:1rYIhx4ڧ*6 1?d-·F[lK¼Q׬x^FP?ּn~k@-8:״h,txwpϮ+:6AIE%@]eLAki4rFG.#'fGvyqrOz ڽӴ'5$i,e$Px!!Z~NmtC!tz @Y{ 38IsQzU Fl {YG&yẚnJTL&4sL9'/!򣔜s2^v-+ng"5)5rXDs>a-p?l8n5:Sb|HWQ\LW4"'a= skm݂+([Mw4q!2J,,1Mh0x+.f_!y'Ppyc'9ʌOJP$c֮* qzSLM4PǕϹ uaښ;zCabr#8ҥ#ҧ #)LY8;|=E=Wh8} P~V-rdO!c; zr:T ;PNGcVm8ԯwO:$JN[̕ےh.AR R~ܷ'C\"#/1E\w&[EcdhEk'QEi3(})~QEB5+ ( QFuEЙ,'*'dOQHQ(>jn)>([cbF22{]牦%0h09ǹvViڬ6Q'Gh[Y~_:Ee@ƉfLx??Gn;7ʃK1V`w"C6]rWCeG6+;B€:]=@mp(1 ĄTV%=|T @W|@Hx4΃c!ܲo`zN`gH9==://= 9KZI I^0UKeSaNQcsU#cWrK,Z39LsJɔgN#n snx)}RzA'XJF>O H#^G_T..o|;ksfP>i8 U 1O.A9ߜS.<-|pFm\9#RS-nP$71Q\ ]؎8c?/vxa{W?g]<|A$hn: Hs[d֔,85H5xǼ1~w`ʁՇ L.:S!yr5J1֊~#7`tQOd@x[`:t^&Y1$~(t+C]5;ZKiϨ4fThn$d<nţJ{b|N?*kQX#. 6?=MnͺVwL$Ƥ ?έbCr(=?ʖؗԯ7E>SϤ_5e|Bb}VX ^HOVo!*+K) x++m..R4ް Hɨ5ݢ-A=:V'.%s$\|z(kXI,3 xr\Ož@bDVۆѹ}_j=\]4îlu9`ʣCe4Wʒ7#dWxgH&'ZR bPR`1@#h ;bXq`APͮJxo# GB5mrG?ڳth#]Fk1x^0"#\I礞bs{Iޢ , *;rX7.msw rXc$0xPaR.^%ʛ]у֢Iecl5_ͧꡒ-+ESL$JCR%ϚEȾwSeա W[X %󛽟حWXՃuʪYeEz*$zoY콘l}$܃:ŗȿ ~j%ppx޾e MS'tBH,`rZZ>u.d kf~Tyx]j5CSңmưN̬>deVztGxFC&灿JL/oe]v7c~i<GB~%E_voR~'o`פL'mVSX}(z<%@ƙc$)x:6¬)HzDTybǵD x;eeyMmbAۅ;VH54(/Yx茛bE8)yJB_j.sIKYVfI%ϝ3Wnm Ca:we 3I>;بdV]P_&IkMٖY5:y1I#w}4PN%OޏVGȷ乬cO(*HvTQA.r/ùqW*oOEt4q}CbX}c0v<6fef[ۇtAG4 yFf$@l;-s, ^0{ C14~}ShuIVHZ)oP@1Ɗ(Tse'nPE:~Q7F$.̐¡KϾz.TͨeJlϘzޭK$pJ&qGlS+'1~>zEcn@˪ [Cb2w~gQɦy!\y\A=T[fv>zI@ L-H1}hA"(L1 epq[ɷ_].S6[{Xwd`-`n>Ͱ $8$aBzT޷VZ]b(daɚP\cmSWaW5Zh&5XQ˄sٶmz{@cY{/YvqkՎP{&|ԱfeQ[XaWkokEcXUXlxV Squat, Clean and Speed Development. Be able to watch, see and measure improvement in whatever you decide to work on. Organization is the key.<br> You also lift to prevent injuries. For example, we have two Glute-Ham machines. I feel that exercise is really important and believe it may be the primary reason we have only had one hamstring pull n two years.<br> Look at what is important today. Do today what will make you better tomorrow. Consistency is the key. You have got to stick with it not just get fired up for a couple of weeks and then quit. Make sure you get good rest and excellent nutrition. It all comes down to execution and motivation. Help your players understand the why and how of what you are doing. HAAL Championship Title. Quite the turn around for the former Pirate himself.<br>When discussing the keys for turning this losing tradition around, Coach Calcagno replied,  On the BFS system the kids are able to see their results as they keep track of sets & reps. This gives them motivation and they don t become stagnant in their workouts. Coach Calcagno went on to explainthat the kids need to be training correctly to increase their speed and strength.  The older kids showing the younger ones how to lift is promising to a Coach. To see twenty five freshmen and twenty five sophomores in the weight room lifting is great. <br>During the summer Coach Calcagno has two classes in the weight room, one in the morning and another in the afternoon. The kids have the option to attend either one. Three days a week are spent working on the weights and two days are spent working on plyometrics. There are about 120 kids who attend throughout the day.<br>The Pirates have a motivational weight lifting program called the  Pirate Power System . On this system, all athletes who total over 750 lbs. (by adding the Squat, Bench and Clean) receive a Pirate Power Sys