JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?OŠ_“#?7NŒ{P?~qå'ڌ*J^ŧXu? tW+WZo#pܫJ9.$QI'gXEVHFJw?P1ڳ<\jwW *.4 I?Zr++i&۟z>F-nm3I~1Z%]djsRϗiQNʺ 8FzjXejE$CȔ0\pO5xwmkm$7 A84 P:R]+3YM6\ s57js89pgJ ݩq?ʙE% MQ}h_ʗv0NKW@Z?*c6?*38L?ő\8EMQQG`Ih(ݫSxz[TG\g ~xv;qt uQM Nwf:ͨiZG9sptvz^iěwזh"S3A#nA="m/Y>3cSY+-m4Hy#Zʷ$YzD7[!Ϙ!ݻG2\m2wTWNqUT:Ÿb<חg>[1O5s[YK,1y1LX_<J_#8V劊Gu^"kvX"ӋtTPqP_ϰ.VCz+-2O!bU}dz^Ï_ W9%B[+!uRF8;\cj=ݍJ-JH85$Ȑ4s;mF[mE6]t>$;~rk)^&mv/7Is3qIz۽@=+fZ\j2e݅~5B<ұԋ.02jN #zUKn7͟q\|7pkoLʑAlcviRv⪣w 纒X@23;硼6*#inF=uR1krQvȰyIAF';XJ)3prG!h<0h47;2[)2VԒylHQQ㓥E[[tg\O]lwSY.7 U'v+Evo2G <>+qo)1'vc֞qtYZ195JN*.c6U-M+L*Wk7W7.{WC -/KH㹚Fz =kms{ky-h21=h&D_fGJ2G:LJ|`\Nh7j+XtZ3C)މX/1$,N׸X>2/Wh2v5[7{gMJ)/T1/z{cXR9Wn'CG+=>oⵚJ6"->b ,?ug~Z VI,G:UݝL1:g1G4cT \矠SkI=QrGwuj|D8ֳ5{VyI$rG;q{ 4֦7 y=>g S#iAܷ5lx94)C {󔼛sVnN0jƐg8r Mux/Bo`nO9tV. t`g>j J5M4t]lh@Aָjmiر_j6+-DpO=O14*)\a>Ɲь}kV[:^L h#ǥnnn0? eχ,^$䲜5xOc6u§;zXLkt }¬4inp\Ksl$GJI^"pte Jr=Mx3yjvDxnV7 p)&ISZZEmwۉcͼ{zv1GjOsXidh?0Wڱ '7-eHy>ʍ?^է:][ܠm5BZBȳϸlW%7.'m;U0jMTQR)= p>ӟ&IF+ >g쑉BֽRI.qrG] Z: 㖧4ttb#lE4evwYodԱ9#xtk+."~ w-ȭ e[ }'OYvRv8zHlHHC&R]>uUD/^Fj-.50`u1Fqч&74|h(8I:w[D2$&4ȍV8U J/*nX}+6Hxք\4z6>*6a .$<}&zuf2vpj?Y1$ԶY=I>İ+l[c$5.xӮM1lsPAr嗢?'}]a{gݼ}յKSM5{] a$h03¿EN*"I#4v8$aNj-uSӷZSxk \= MQGڮc޸u]rGy|#;5<#*7]5f;q%[OЭ-m!=3Ue7VE+Ѱq vjz:~N u&Ӝ0_ k9tvHvd. c;MFmLm p }3]Uۑw+PGTVӓj_ߋt 伻݃a=ơ؆U; CߊR($PܻN\W3Ac-Hng5nQNǕ rrL[U$YO>W2[y$;A\ҽHd= pZ : #'=ڕS\Rr-9Y Z kj2nBYIN9--*)feHX> xv%I.31Up*T\&|nD-O4K9}ilH`R}5BX5- (Eg=9DQkSr潋~m;rK[Hb(b`C;HSe~2:R@Ksrί{7r@+ǧMu?<4]E˳chIa hBdnYؚmmJ͖H^a]|1g$G9XP)/BTwwwzW+ls> U3b:ֽoxZh\mHc O52 Ɇ6@Ei9VŌUgK a]c{f?E4W.bz>ݚ]DqrZ佞Bcq S9۝0eg_0n7ҜeU'ˎ/#I',tf⺍O*hfUH,Wi zֶ~|I<gU- U=Fkٖ=ŋwl. xuܭ~q\5C,wPf  5-LhRc.&\lRHS^f6xj'm9Is^0bV攁&[P 0rKέ3pwz#Z_ aF>թ rzٿₓєi⥽>R!C;?ϵq:B9ʃVNӮl^. + h4~U8_J)'tY<34mlI\vϾk;_ mj#"@K_N''G?vrF33U:vF;ng˒Orճjmil 2^kx|s]=ŤsBi{iTUkw8ԼdiY rKhZz1ZE2Il+w*pogy 7J8;Y*BuN4 _<<=Zi䄃|a$7L>YFFk /ܥZ:;tތtvidy\+(g uoEyi7)'dw@mJ-q.cҺNQ8' i6vSSUѧ+Eki$sk 8Y% {HХ1q/4yx<{ >#A4ݥ Ml[%gG2 wqo4IA>.P]7 1FzSZ46i_"O Jѵ_>gxZ2vnWV+4dާ[rCFqY ėxz$ˎ!Kt+Kbڠ2RkwBH%u߹8m!0kܨ?duͱqZ.oyhݓ99rA +p*mόl^B,Cz/&ndi eZHլtUE'YH{3(?s\g?tאmWTݱPN)P@HR($)I7sԒKK?.u %Ukh.137s6vR~R} [Ikymg*䍬cX٣h] Vq#=I}O4َS9]I#'~5[^i*դ )2C<'ֳreu7r?Rn?8#u3$ *H͎*) nMY[}~֫>j.R98։ Kkkȝ \0&m2wREr֧ 3/@(B\F{.%B(KO'+p)ҮKdkrIr\S^ŬjpUA ՜M~oYXֻ6ڦov'eF}g5^|S sW6 ;E;'vsDT #+*1UZTprl"# je$e'>q(DѸ>ib|t?Nр3 LͥͶ$$N޼U=Ig!3֣Rl6I$ HQyI$ H]J]˞$T,,&г⊣bV)7K JVz+T{%&M݅W-★Αvq ?ƳoX54QR78YuBKIa$|Z3rO7S*G1zZwE"nlg=t44۸Cҭ@O^Sv$G9]ciqa +.$m8e4dyFP_8Dy{]O>]$_,}@\5ݴw2H`bcۭZٙSo]6*YKm(ur:Rܽ,,j,Sc9YX:zS~71M!1gI63֚Bm"jpR}USince Portola is a small school, we have to develop the students we have. We don t have the luxury of the numbers some of the schools have. Most of the best athletes have to play both ways, so our conditioning must be superior. As the 1998 JV team grew into the 2000 Varsity team, their lifting sessions became more intense and dedicated.<br>Our project has been successful. We have restored our self-esteem. Winning has also brought the community together to support our football program.  It is all worth the effort, to see our players faces after our division championship, said coach Bass. More students have expressed an interest in playing next year. Our next challenge is now on our doorstep. Can we sustain this energy level? I believe so, with the help of the Bigger Faster Stronger Program.<br><br>" <br>The BFS Program provides a plan the athletes love, because it is motivational. It promotes goal setting, record breaking and teamwork. Athletes can set PR s everyday! The athletes want to continue lifting. It is no longer just hard work, it is FUN!<br> --Howard Thomasining needs to be emphasized. Finally, you can make individual printouts for each athlete, parents and/or grading purposes.<br><br><br><br>THINK ABOUT IT. <br>UNIFICATION MAKES SENSE!<br><br>All sports, in both boys and girls teams, will dothe same program. Therefore, the two and three sport athletes have continuity and just don't miss a beat in the transition from one sport to the next. Everyone does the BFS Dot Drill for quick feet. Everyone does the BFS 1-2-3-4 Flexibility program for speed and jumping power. Everyone includes some speed and plyometric drills. Everyone breaks 8 or more personal strength and conditioning records per week even during the season. ther arm around the lifter's shoulder and chest . The crook of the elbow should be secured against the lifter's shoulder while the fist or hand is placed firmly in the middle of the chest. The spotter and lifter should coordinate the lift together. The spotter could say  one-two-up . As the lift is begun, the spotter should pull up and back while pushing in on the lifters lower back. The spotter should pull backward as the lifter comes up to get the weight back on the lifter's heels. When the weight is shifted back toward the heels and power line, the dead lift can normally be completed in safety. Just like when doing the dead lift with the Hex Bar, the lifter should maintain good fr, to know I have not seen anything come close to the BFS system for multi-sport athletes in a high school environment over a one year or career span of time.&nbsp;</P> <P>I believe standard periodization models canstandards for dead lifts with Olympic bars are the same as with the Hex Bar. It should be noted that a spotter usually helps 50 to 75 pounds. <br><br>OTHER LIFTS:<br><br>The Hex Bar can also be used for a variety of other lifts. Some common lifts that might be performed are shoulder shrugs, upright rows, straight-leg dead lifts, etc. <br><br><br>FOR MORE INFORMATION:<br><br>The BFS Dead Lift and Trap Bar Video provides excellent instatio was better than systems using 3 sets of 6 reps, 5 sets of 6, or one set to failure. Well of course it is. Anytime you vary your workout you are going to have better results than if you do the same thing day after day and week after week. I present this in a form of a question at BFS Clinics. Every time, every kid says that variation is better. I guess that was what was so frustrating. Why do research on something everyone knows? I want to see research done on different adjustment possiblities within periodization. Dr. Stone answered, "There is still a lot of people that don't know variation is best. That's why I presented those particular studies." The studies presented were fine and interesting but we in 1996 should be way beyond t