JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?׬'gk瞸=UҀ@b>«뚄-@wz› /hXIE'1Tki1 6IǽuAb=귍odʊ +AduyCғ5QzMJ)Kt$/9IP̣- {ׇZʸ;qZaΜKV\IuH=qU7iL$ƥW#NZLծަ0:{D3G"ʃw CM UpI5|XXIPSUk:{?jZ/8-5M k/58 \u:+s!VaAjvq xg;t+AxX}}?ρWBkZ ,.խﴕD`YW s~NESI7]ıŠoXXr#m/G`o[Srdk7rDIC<N1`Z c`wQ*.]̯D뻊?1d%-vE$~ui{ȫ9=k_{W d9@v1})IkCOg1:Z0!ݕω.^؃y ]9UaL.A8ǧg7η}ip T>N)^SIԶ\ʹ-u8Z5ycY-m ?0Jh@mQ twNcuVwNME+?9SA=WeUz.c_(7cuy#^8c˩et4k<"sXw`2E{!쇆 lIn9+̢y)j6wKIs)/@kxOG$k6uGҵtc)36ʹA5x\3d 7Ċ=3Iz#r vCme@Ap.w,zל(tO^ic6>nfQ>^dydȸޥpf%c'vGE*A- srT^2+I^2zV|9@+T+d4p5ؖ=FK;zT\7dWxSIKccW=Gæ8`).k JJ:֊;?e{q\yJTp+5v/) :=I80T@+|.+Z>j&N>,R:oݙ V)VkȭnmgYq ױF4g F1\Q"̰@ceZRI4G*oMZps냖9 Wa3n@ux: % ~ Mxn 3JJ``zE2ԡFW,|3ܫ78+ZV"KRaS6% qo?kּ!qG$gj'ڥNPfʫNi7fy~VVIȩn2ݐ=%X՝:I`zgwKcNRSпy^hf0L}A [1o\غӎ 3퍆*)p1!M{~51>^g|/5UN.Mԑ,c O1ens-ݘح`ʱl4y իǙ l=E"ޗZY+4UYʑW7O[U!6r%DW`zct yDS늸#$נxZ-7;;c%iNk[͛壁$(WI^HG"i.I p(.on\K֪=EYƜ9fwU:ʢF) vՏx}PVEʜU"lo7L.a#yvF٬esPs)@'dDXij cq\URk:Xɵt͕%\s{>~O5D(5-vmCʒ2 V"0rѬAz;g֡׶j:tDψ/5Hq1w F_^巀TDZ/L>9N>_eXëXohE&*^Q9Yܶ+H7޵"Q Ps̜4oc_mevEcDR@Ƹ M^kx#ʙRj< I]mǹ39ZQq5]j-ϖG}Mx'Diu}fY$5 lR\jG&g pNjSqL0SlML6SEzEJG&خJԊ/ _Gc3EUȵo\I+iFAGg-dʡPHYrsZF-䞧31fF0xRpCm H(2VF,ܿx sP\+"K pI?NmxIJqOVbl?[+m#q4,;uS !К#Cð1wb IU8xgƾ`ෑW psRk/Γ6BiH Et:kb#U\O gr? uk069NwK!'U/tvM[H @;wb5U[,% _SNldA3+дA "ƱWIeCE(`?xd%=:jjk]@~'#|`Ev¶[OPx<*·7]4GZkxe(;"6'ޚW$·$tQ{&ȣP>y8|f%sV} vZ\q$}T] +YʇwO23l%~=koݤF C8Һݥ7;BŖ$JۢnSW=*6@ougKR͵h FG)~?Z9}z\j.͚BZ[FYKey6}ݻbX2VJݨn&3K=>^;Ix[ Z2:Bak,1,y$ITF{"2Kۭ4Ц\{KNskQE^X3cnrGj =8Xp3YRJxʄ28(LR *+6ԑ$/ N5=fyKKQu'??iqNY̎.ǠQk5'B׹~ +:frHҵt __@'=vZwXeI.22T 5Nֲ~'g-wzZctK]GPsX@fֽI]dI }3N$Z4q=obG$=TZ^"LIYsg^9$~giwn ٸp4tQ.Pt !F0ésQ^QRmmc B=H<{b=2 Usɫwq[:fɵ)a#m=gzi)s|N9t{U:T_f0 Ok [Fxў*k:7Ӏ#m2 &Xe;_' &U|]Lnes?wgB#'Ʊڡ !ݹ#"9+H` kTZ޿Uڈaol<~Nvd3X$F,5YƩeu5SS*f]b`fP_^\HKHʐS&8Rܚ&RܺcC罽TՉem7C4I1;w?<ѥjM$E$ىL|lׄ-DOA'[IlVTjc OoqY:ʐ#|{DK&3ŗ˸“ (F՟cI:`jjA״Io8Tm+Gݢ+$R1mlŨ5ʰ5ʰ?tƷ݁F~Zg"Bi)D%)Kh~/"qiRV?>i_n("$T|i\Nf, Z΃)>U`zKl.hcZ?K S|!g튴up 3U>hiLLPyr~vd>ia}k+ Q*q9bJk*z}khVMr)IvYd:_)q+v^-(7rOɵXohU\{6lI5h$<ͻunQOSk.@O#>_ޕ$I:R6u0mh΍_c{`º?, y>ȿKq \l-"3J' _RsܟUVᴷ#to!>Δ}N]])EÚ:|X%Wh˶3 Ч/<]"0 n2KdQӬkosU;WlYn$.T{TЗϻ: PeFs*ȩiVMFvyGi.o :x)noq\>T`L)I2ް 1??Q]=8ZC<lUm:#i#Os)J~o@F9j֣QVdp}+F|=s){[X+|$h:~]kN5Vwr4RHPԚ%E,320 ?ҵƊ'ڸ(Nj1̮H EO*6Cސlb?Ga֐ېӹ*8냊nl{sQ*g?\ . N{g.dCS0) _G-MBC =G^ ҙUYKDI>( 2 ;ACgTrjC#$ȁ gnM6ާlni 1l}iqH?!N@ QM{3@/o#ܿga#|#kYxz;ZUPa- O';#s(L𩨶y'$k×Z#%#/ɯ};,Bσ<9d0l>Vϐv:pU5{KSECy1ίʏ!hO9j=GҊ*J&oCL DYLh&E2ܚY1?ʊ)HR_(՟>6jݿ*ZMWThe primary reason we use the Hex Bar is to develop jumping strength. We use a jump stance and pull. Power Cleans or Power Snatches develop explosive jumping power. The Hex Bar builds jumping strength. We also have a High Hex Bar for taller athletes or athletes who just have a hard time getting into a safe position on the regular Hex Bar. The Hex Bar workout can also be done during the season.<br><br>The Glute Ham Developer:<br><br> The Glute-Ham Raise is a top priority BFS Auxiliary exercise. It develops the whole body of the Glutes and Hamstrings from origin to insertion. It is vastly superior to Leg Curls. Normally, we do two sets of ten reps, although you can do as many as 25 reps per set.<br>The Glute-Ham Raise will also strengthen the lower back and spine area. It is an excellent rehabilitation exercise. The Glute-Ham Raise was first made popular by the Russians who did extensive research on its benefits. By 1980 every gym in Russia had a Glute-Ham station. Today, every high school and college weight room should have at least one Glute-Ham Developer.ere ar a lot more things to consider. If you're not careful about what you say, they could take it the wrong way and they'll have a pretty bad attitude." <br>Dale agrees. "I would echo that part of it. I've coached high school girls and boys for about 20 years, and there is no denying the fact that the girls are more emotional. It's tough, andcoaches are in an adversarial role to begin with because you're trying to get these kids to do things they've never done before. But when you get through to them, it's all worth it. With this last group of girls it was a joy coaching them because they were there and they were working hard--sometimes, and in some aspects, even harder than the guys."<br>"The biggest thing I told them is that there is one word that you never use in a sport: Can't. I think I got through to a lot of them with that," says Neil, "especially during the early days with their weight training. When they were struggling, they never said,  I can't do it, Coac.' Instead, they said,  I'll try harder the next time.' I think that attitude in the weight room came across in the pool as well."<br><br>Making Waves with Muscles<br><br>The basic philosophy in swimming is to work very hard, then taper off for the meets. As such, it's often difficult to see results during the training season, and patience becomes a virtue much sought after. However, Mark says he noticed many positive changes during their training after they overcame their initial soreness. The swimmers were coming off the blocks more explosively. More importantly, they were riding igher on the water. "The higher you can ride on the water, the faster you can go because you're not pushing a lot of resistance--you're a tugboat down below and a speedboat above."<br>The changes weren't all in the water. Te women began to take pride in the physical definition they were developing and improvements in their posture. "You could really see it in the way they stood and walked," says Mark, "The weight training was complementing the swimming right from the start."<br>In sports such as football, sometimes the best-conditioned team does not win. In swimming, what you see is usually what you get. For Dale and Mark, wha they got were better times and heavier lifts.<br>The previous page shows some of the before and after results of the BFS program from November  97 to March  98.<br>Keep in mind that these changes are big! A swimmer who knocks off a secon