JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================g" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Oyfyy$d(H_LwixPrUrOL}+_[>;(⳯Lg'ɀ/楇OMV^hGE p?!zϚBao{g~MNl1z/QFܱ$M,;۩5*_ [:]JE[H#X&ܷT*(bߝiI}&e(U.kwBV򼨉,7;5%|bHz'p)R??80W/Ea?ElYgK MnF-=I(~$S<٨‘!Fc,UYo&h[!OIfȣmaR ?{?cyAX7vKaVHIX߭BcS&%:YҸ4X*''rG8)@~_֊0)H q5!*Tw"1KdZcg*q'9M-Y ~B_Ս<6$%w.㞵8`9T5$ݐ~D=Ǣxt )b[ei#$cҔW3v|À;>L4mp H'JS MX&=}ME OiOgT{Jy+sH?;zSfF~b@h8C8qI;[³HF')qϥfKw p~Uu?)g$440Ș`)!SQIaQNsJ*6C#$TA->mTAY_Rb< Aߥ_:r /ԃXzU14;J2=III :+Uh,Gku&P1I3W2SUH5xՍKݍ7E 'i Iȶhc $qZ>Mnet6U{cY^!/lQQfl?A8^9.t;B\H%\Ҳ?jHhXGlJ0N,ZKuڼ3$HVA8?NpoF xm4 !eU{º]h Đ,WI bz7aU+osj^%ϙUqkW[&PcZَ}>f\( 9M̺ݥHY0ֱnmRSX.#D0T3ϿOʊgi'1)l(2Oz+UV̇M_s%xV( h亹z?O L*W=WN[e5&9ׄ*K69=%@r\:5 <ـb+'VaaH3#j?Wiu$Y`Oim\æIV4 n4e8*qu8jJiK<``p=k<'3@\M FI g5>o6 LJWnӽ^ #?gI\.z 1J5"?f֒Imٳ&9)Đ[I,=ʖןZȟWkP Zr]{1aݺ֕4jr7F>QVK.P0_ݶ{g\yά,՝N]Jg\JZKB1NNZ'[n8bqt\Qom/KGrL`9 = mKH%`v.oAY%hiy&nOȅUr as/ :[%>\U,6p4QMH@ޣv}FiJRZK;kk;*FkY.'3N)l`7qI'ke!AT<;iqt(*Tr#kSnGКL6SepFa| +K9P`b1B erG_szꚁi$#&$>bw:@L 5^=ĒWbIp0? W]JW@x }*ΛubEB0BaNj ^NҺ`cէ* ]-˧m)h#ƒk#CFλ_,do_j_(+QH]H} YylL1}N+6FԔ|(UBr~7iLG$jH\=NQůq{Fjf_!#',-?Z6ch%c>S7רjh<3Av% rQCU{$eC.}X|ە%.[XlZ|?'<^tCbzנi[bǨkA+";3q\,T*:3mWl{UQ .gFyz2m{HK ]<)DBpSe?1ΈocZt<t\5-oR yi>+ASEE)\ۤ+4-V^ aG*8R%[14QYu45Q*42:qESؕaxA^)*QX>+X洒Bh"cR~S†MRj(,%LyMT%ɔyڜ"`3 9U6Э(Ȯ=AD@WŠ(qspS0(f 8ʾ㝭w?s.&nbsp; The Straight Leg Dead Lift, Lunges and the Glute Ham exercise are important auxiliary lifts for jumping power.&nbsp; I don't recommend Jump Squats because of the way we do our Power Cleans.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>Power Cleans, if done as we prescribe at BFS, will develop explosive power.&nbsp; There is absolutely no question that transfer of power developed in the weight room to the Vertical Jump or Standing Long Jump will occur.&nbsp; We always get into a jumping stance with toes straight and bring the bts three days per week (Monday, Wednesday and Friday) and does aerobic training the other two days (Tuesday and Thursday). A second group has aerobics three days and lifts weights the remaining two days. The groups are developed through the students choice of emphasis. Students must use a weight that allows them to perform their repetitions with perfect technique. High repetition training is the method of exercise used in the program. Instructions on proper lifting and spotting techniques are reviewed daily in class.<br>There is an effort to incorporate other subject areas into weight training. Anatomy and physiology are key subjects because the students can learn the names and locations of the muscles and how they adapt to stress. Physics is related to weight training because of gravity and inertia. Geometry and general math are associated with weight training through joint and lifting angles and calculation of percentages.<br><br>The Athletes and <br>Their Goals<br><br>Several Whitewater athletes have begun arriving before school starts, to lift weights under the watchful eyes of Coach Vena, demonstrating a high level of commitment. Their efforts should pay them great dividends in high school. Goals are set to improve strength (core lifts), power (vertical jump), speed (40 yard dash), and agility (Dot Drill).<br>The classes also have female students in attendance.  We have always had good female athletes who have taken pride in conditioning, says Coach Vena. Many of the females who hold weight training records are cheerleaders.  We have to educate these young people to overcome some of the negative myths that have been attached to weight