JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?(!EPINRPE (J( (AEPQ(AT]VGELڮWCSңZJS׏jM\qWvg]mssp SEybL+G^k;;%SRRPIKI@ŠJ((QEr 0̛ͅ0Xw_53m4JF\:tmT64vˌ8>,FhzsKGy-ׁ_8ȷ=?6m-ųso:iLEɁ1oqѵ߸vzܒCf)2 rCFks(QE%Q@Q@J(l-!ZXinڣeƜѬ ">ޣ5[AC~і+($:N1PAiŶh'nGCW^? ΓIcgj Q] =UR9orx?+c 4F:ַ )T -kJC泐yO ׹dz\7ĝMiESUͩ;; r[N\6C]-x6K$|;+⹄%PGufL5VE%QEQE% JSI@Q@a5/Idiqˣ0nV?+K֧GM[;,3RLRdVI'~ P|FOƣ(|9® g]%\7>÷֟oI0[cDyخrl[ռY9G"!tXz5+kG23+9!:Ġ-V%Π!|ۉBCҊBVӴl|d0@8zWOmXEa{kKmqqLw&=6mR[;֒#[5 ˱x^>fP%k&/ B`yVVvn]n1µ~c\.?uA7&Z]ꋰ)QG,ET{Br> \U~C[9][,wǭr[֯Y^,3ݼWM2"@vy^=#"HǏj'&p&sՎ=+FORPE zDP빔⹠vgMVn4SN泘GS0sVJۿrHrN9+Hw;W_\fV "Fj[PHT:*{{f6Y{ڭ}⏷Z>g❓ZItSzSIueu䁓5 y7à<6"V#npqҜ4؇Um7aKO3Mֶ 8n!mrPzB` $R^2#:sCǻdx8E\{iц c%vpY{E%"f\W9")(P@8O~NұViyVr nj[nY-]Ic4G_(Gr:ʱխlmUx(X@23uM37cǮkug&,pK BڳVKqn3`VDKyHN_pSdbNd"x#f#U3XOYb0PAo[r^`uF#tOz\G8jdžT!:akHѾh71t* d#YmnA푊o@nlT 1b18q\\y;P k-an9]7 ([kr;StHJ ֦[}.pT IGi6'YJp2y I4芫=p+c[ӠYm1!S P-$y#vn8iR.ʅJ 99x {PA1Ecqoj+eLmH*[]\奼>ș68!X2`pIh?kOId؎Xp>Ҥ:L$w8&6kQŮ`G綊 %xF]LazS}Y3Iu$aA*K#H|1R2IWQϖȠۮ3ʹT,lnɕU˚"fF zY/)Z02c\mJ^D{?Cl|0Č9iDD t$ֺR  j%-S 0B3Jhm]$\Kz2DїfvB9LU* #6qH >m\ridkܥюX @iro2|Qr׻G c[6p3Y眒,P-(3OzKH\sT޶D7WSZ T0p@3X"+T[iVIdrO'z~hc8iT{VE2_e'1oXDr  0FyCEq?U¶eF\1Technique-perfect technique-is the emphasis, not poundage. We approach the weight room as if it were a practice. Our goal is to have perfect practice. Each lifter is expected to complete two sets of ten with perfect technique on the bench press, squat, box squat and towel bench before they progress to the next level, which equals another five pounds. They must do two sets of five repetitions on the power clean and power snatch. The only core lift we don t currently do at the Jr. high level is the dead lift, due to time constraints. We do, however, do the straight leg dead lift with very light weight.<br>Two important elements of the Centennial BFS Readiness Program that must not be overlooked are the flexibility and conditioning sessions. Our philosophy is to develop explosive power for speed in the weight room, and then teach them the proper sprint techniques. Form running, box jumping, upper-body plyometrics, and agility stations are all huge parts of this program. Flexibility should never be overlooked. I spend a lot of time verbally explaining and emphasizing the importance of flexibility. If these young athletes know at an early stage in their athletic careers that this is part of the entire package, it will not be a stumbling block at a later age when trying to implement flexibility and conditioning into the  lifting program. I am a firm believer that these  non-lifting elements give the added advantage of quick and safe gains in strength and speed.<br>In rounding out the BFS athlete, we at Centennial have incorporated the Be An 11 Guidebook into our seventh grade health class. The Guidebook is being used as part of their daily coursework. Instilling character and championship principles extends far beyond the weight room. It can even reach beyond the arena where the practice andood at anything else. <br>Each year, nearly 100 players choose to live in Columbia during the summer, working out four times per week They also condition three days per week and work on plyometrics. During the season, the travel squad lifts twice per week. Those that don't make the travel squad train basically like the off-season. The weight room is a modern facility of 10,000-square feet which was completed in 1993 but is already undergoing a 3,000-square foot expansion.<br>Don Sommer is in his 11th year at MU and second as the head strength and conditioning coach. Coach Sommer was a four year starter at Texas-El Paso and played for three different pro teams. He holds a master's degree in human performance. Bob Jones is the Associate Strength and Conditioning coach who is in his 12th year at MU. He works basically with the other Tiger sports. Coach Jones holds a master's degree from MU in human performance and sports psychology.<br>Rob started lifting in the 7th grade.  Iread about Power Cleans, remembered Rob,  so I did them on my own. Hazelwo