JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j_דZY=q^^e A$X?gR//952㬍Ë+(>DJ jPvVPl0Ty f[]m^CQM< k\<ؾa'߳uW3w0kV!צSN,{DId{ңU D8oJXԂ}V0ϭ&|H|s12q\AGe4G+#Eg_ {Kv(;I\zS Ub wlj5~a0C@Mj #iu,'U>p*okH5V]9_ǟ$Ԯ[F?"kpBsOlxsjocHIdzzWCZ,дBSVa+,_e.H݈F1ZCV;KGӖܹE9,ǖ'MHnҊṴBè8 1AEFÞOKej錳 rClnpSbw*ɰ <S%tf:B32Wާ[=m5$Xk!dh#T5Za\嶌zi\Y=n<'iͧM5\:v*j-;UӃwۿU{b{ɡg5G,ZBvV3/ГQ؉bfB13}8'L~]bj˩A"FЫz3%6Zx;dpa/JlI!c+(8 L61n3 妰Y%"V$-E $S'ejzZ[[ 'ק4$"-U2=+-#'(3I.DZYK'^FVG l}k9GBԵKMQ#X㈼FJs*r\k1"YG' Ig98ZGidլUռlcE \tHU%S( GDAt̫fu]-вoŴ(d$j$H*= *a]D;m@0Xߛ$һ_۬ 0iA(ImmsL@Hp+5>ag,[UM;MF E/aWGE71:潂ǡ.G%$铜Ri"F'L=jkou\<uh6v&i P1z椽V&8Lc=@v %#if!\pJ189vzKyOA>j KLo“CSKBNL9%OL#R̡ 1&'Ycԉ ^+"KQܞԚoAR/1oӹ 2$ұnͺ+`GZ-XB H Jw¶-xnZKuIZ?,(2?ʽ?A$?_$pbT+tG!bQYv;sִ2:f )>/v nצחxp MRɻ\[ W8=y̶9MEoio &H۰iO,6[jf5 .2PI5~he<^ty'YI e"dYc (4_ǵfB2N 05WM?/ٜPjfhBj04ԮMK:D19FOrBW.c ЮV_G?`FHOqJiU6ёslPk869+鐬eqfڳF8aqJ'd@m9$ɾmY > :@V$Da'>\x Fy)%m8y݀\'=+6G#zVchbXrÊp'Y#.̠*9Rq=6 ZKJO+tBKGp+^Hlf"7+NJi!>P['hrZ/I ۺG'BZ}КD,R#JW}Eu?- s4̌çҺ ~su 9R}Q7i1ҪɢXnh2O}ƳҚnz]US23T2G>aB6P'R]·j@S$Sd˝u8=%C)\a.!%5cp-ncw(NF9"o{L3+tVi݈>cd &eb,+QY!ʱC 6ǫ|Cq5אWC8mǍKWV.ԊYK:mnqf-sp\`;lR2̇r ʟ2Im@LV9=CRV` Nq]vPmE"U6p`5 hcNRu:a"h2}kR.8 uzg۶4@)p360xQ_D1~vSrkrHdWCW\r R9lAA>nBM D?3$|>՛$q#;"rKrj3f[M@&Un 6eOe 6ҳ *lr@OnnYK䏡:{$E{cqܰpJHRF!һo @Mz~[PXS=s)E%BJ2%DYMLj  qkcgg81{nOd)V#PC޸=zE?*r_uG4/,$?~)LLt W ^W6~%`3[J#=2++˾&i}@~8'-85 70m}Y/rrJ !@}IGVV!0u5i+nf[xPӐ 9 ٪O}>|F#W\iڝŤVhaݎ-(g$ sU$'s|6u, 3뷵ri]Ň'+\ռ-y2FH,u5ǹS#5P"%?$sVURE=7*Y6=5fclL{lD^YV{;T?©"Í<UF A˃Vf5rzA+2> Y Gq*ŌWPvw>2a{K,.r*OxMд#iie.QPrmq|ZL񩸼23T/SKds\'J.᮴{2E`h^ZC6>iQ~Cӎ"P8p)W<⌥dSmɢ|D"ŒE3he+3uWO׭f7-nT>ov/!9U|NԞġ^&}E]:vnfAhP ￴ l[0EsҺg88j+ojnclcW[лiַ7wXE~3Th͹:UЮt{^@fIֹ׀(ճ?#[!ǔ1zRYEjӒpG`A2 AH'z68 (ZݻFg̞@A?@* -TI2o G 02cz.pEE%Wex<ΛdRʅ;mBDzZ0@$/a=ᳲw(zz٪eبԎFhх4=$q0IA@Znhȗy Nla[xs;j*S}ȍ楤It <(Hķi:Z\啁3q5l=GҶr]4 3%VjJ7G}4Csq6kƪetnf`1Н9lxKJ)BUߙhGV7;)XmfcPVu<ijS6 P4l5IJMKft!Nq]Fso楷$-uswB Үw1 E_16 tk]]0_2$+>u]N7YԂrTh~QLPws^(Z([E"4Q@ƙŠ)k}EP#f of Altoona make sure the weight room is open six days a week. Strength Coach Adams likes the BFS Set-Rep scheme and the fact that it encourages the athletes to constantly break their own records.<br> Bigger Faster Stronger is great for high school kids because it encourages hard work without shortcuts. I love the way the program is set up to let athletes see improvement every time they step into the weight room, said Coach Adams enthusiastically.<br>The BFS strategy used by Altoona requires athletes not participating in other sports to work out three times a week. However, most of the football players enjoy the workouts and are in the complex working four to five days a week, constantly striving to break their own records.<br> We have a lot of players who we need to watch carefully because they want to train every day. We are to the point now where we don t have to worry about getting kids to lift, but rather we have to make sure they don t overtrain. I guess that s not a bad thing to have happen, said Coach Adams.<br> Bigger Faster Stronger is great because the guys can see their own progress. Their competition with themselves is the real fuel to their fire. I have noticed constant improvement in the quality of work the guys are doing. Also, the time in the weight room allows for strong bonds to formbeween teammates. This dynamic team unity that begins in the weight room caries over to their on- and off-field relationships with each other. I like to think that a lot of our success is formed from the family environment that is initially created in the weight room, Riccio said.<br>This off-season the Mountain Lions are once again hard at work in the weight room in hopes of taking that next step of playing for a state championship next year. For two years in a row the Altoona players and coaches have come up one game short. But that s all the more reason to work that much harder this year. And one area of improvement will be with the in-season weight program.<br> I don t think we ve done a great job with the in-season program. If we want to win a state championship, I think it s going to come from not being satisfied with maintaining our strength throughout the season. We need to keep getting stronger, and the BFS in-season program is going to help! said Adams.<br>In 2003, the Mountain Lions expect nothing less than a trip to the state championship. And there is reason for their optimism. They have two of the best offensive linemen in the state of Pennsylvania in Sean Shannon and Zack Haulman. Whatever the outcome, the Mountain Lions know the road to the state championship will go through the weight room first. event final. Dr. Ripley uses his modified active release techniques to enhance muscle functioning and also to expedite rehabilitation of injury.<br><br>BFS: What problems do you encounter with your freshman sprinters?<br>DS: A sprinter needs to have equality between their front-side and backside mechanics. What I find is that due to a lack of basic strength, our younger sprinters often have developed significantly greater backside mechanics, reducing front-side mechanics. s a result, braking action increases, severely restricting force application as they sprint down the track at maximum velocity.<br><br>BFS: Some coaches believe that by the time an athlete reaches college, many technique flaws are so ingrained that they are virtually impossible to correc