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}U <P>Standard periodization typically uses a year long Macrocycle which includes maintaining in-season and culminating in a single peak performance. BFS has used, for over 15 years, a yearly cycle divided into in-season and off-season periods which are further divided into 4-week cycles. Within these 4-week cycles are four different weeks which one could call Mesocycles. Dr. Stone has stated, "Periodization models depend on the training level of an athlete. The less trained athlete's periodization model can be less complex." This is what we have done with the BFS program for both junior high and high school athlete.&nbsp;</P> <P>I have always had two problems with a standard periodization model espoused by Dr. Stone for team sports. First, the maintaining in-season cycle is absolutely foolish in high school sports. What about the three-sport athlete? Are you going to maintain him/her all year long? I also submit that you should not maintain college football players in-season who are red-shirting or those who are not on the top two teams offensively or defensively. Why should a guy sitting on the bench maintain? Why not maximize his potential and build for the future? This is also our concept with the Utah Jazz.&nbsp;</P> <P>The Russian/East European periodization model was usually meant for individual athletes peaking for a specific event like the European or World Championships. When do you peak in football? Is it game #5 or #10? If you lose #5, you might not have any post-season games. In football every game is important. Dr. Stone, too, has wrestled with this problem. Our BFS attainable goal is to continually get stronger throughout the season. We are always stronger as a teathletes, and parents moved all the strength and conditioning equipment six times before housing a permanent location for their program. This desire to attain strength, power, speed and agility is what Coach Vena seeks to instill in his athletes.<br>Whitewater s facility transformed from classrooms to bare walls to the achievement of a dream through hard work and determination. Whitewater Middle School has demonstrated that with the proper amount of effort and perseverance, Upper Limit success can be accomplished.<br><br><br>__________<br><br><br> Students who consistently participate in the weight training program have made physical improvements. Students need the opportunity to workout in the weight room on a regular basis.  Coach Vena if you don t, at some point if you keep losing weight you will give up muscle and strength. You re better off becoming competitive at a weight that you weigh normally, rather than trying to crash diet to something that is not even close. If you weigh 176 and you want to wrestle 171, that s probably all right because over a season you ll get there. But if you weigh 176 and think you re going to wrestle 152, you re probably making a serious mistake. You won t be competitive when you get to 152. <br>According to Llew, who serves as an assistant coach at Conrad, conditioning is a major factor in wrestling because the action is virtually nonstop.  The condition athletes must be in to play football, relative to the condition they have to be in to successfully wrestle, isn t even close. However, aerobic training is not the answer.  If you re training for a six-minute match, you want something that will train you eight or nine minutes really hard because you re trying to prepare for a very short duration, high burst of energy. Exactly what does jogging for an hour and a half have to do with that? <br>Llew believe that BFS is a great program for wrestling. He likes the flexibility component of the program and specifically the BFS dot drill.  The dot drill is great for wrestling, says Llew,  because when someone is trying to take you down they re shooting at your legs, so the ability to q