JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)================================================== " }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?5<P+gOR)\)sJP>)Acտ*rދR =F@)K0ғiLdqS4=1ғ(xRiS;t:SXi=q6H]/*pzךK<;6ky]C x^ǨIiv@^clYiv:UlU99GSQSO 8mOjdӧcsHWCJ@:vf;\Td~kE׊xDR3@rv0Ȉj; Rfh%}SS[aFI+AMII]Zr"pYRoak5xJڏDbL֦wf1kme*d޻ D6H?gN:1iB5 p(J d^Ez6̾G^y65K[5~RED?5{N<_^>O:MJ*(u5ͶoJ.]'bx3ỜOZ'תx7xrqG۰q\~#rO? QN>t=+3i\k.~x[d#r?uXWzk[x6Ik]xj߿#Q\* OJC\_{I*q߱#0N[緗y۫4Duj?o$^K WηvNè5`cz%{F#tgr M9kcA{5(Eyuhk 7EmYGZFOʽA-5(Q.eFtPx^h,{uw TMj*^(v*K5 5ԥϖ=?Οj3_̔p MYR#ۖ4XϭRCA,,v*l`9pj9)0JAR<Ҟӥ5` R(V>ۮ^k:WJd5}e?kNOz慖-y} H%;T547gNmr/N( c]7<#'?^\9\p=צx $t*, 2jMmܾUmܺa~{Y;;8;J| ~ Fgˢ˂7I/\M;j =abA YaXGQlt62X/NC.pCZ)tFms@5tSn/}Z篯 yLjj_1+xZUwI|\+J,K_Gm Pt,p+i<4lic񒩜cU<,=z Ics$j۔V-v0ܻyPk}$Babֱtw"XnRIW/%ơ:6v}RN(i;|<5As*g nT\H񞵨'~qm7[DVY+U¸S&'cp)ҩ5ߗ**`V9J-yNӘzיxArX`Hw5txtkvKOCZU2]Qyl-4h&JQT FBIpzMm s8VGk-«MO#L 6kE Z5FpVocX|BP͹vAPϵtx"Ч 5ca`ײq+TeӍ7º;]IeBWj Kyq%|Lt8੮Wx>{Qs^=Cvn5Q&XJVSy NfOm]4H?ٙR̝^ 5&cN8xVCwJ-EE޼ٷdI ȹ?4q#YՊnf~ߚPI\湕㷚x?xD,N;s?#,z;<wWj.]FArCrHW<+Zm]fV`qҽoi+XSwg-eo wCT5o jZ] M:VFI|/?D)EŔdsV?k?SW55 r=Fq[>!0YiOsPBk̂qwMR`s֨Awo\Ie\\fa@HeN=|Iyp hT˧[?TG cCOMޝ-  d㟠Ķo*)T^);y}S?l.jstQ+5A'/w#KUu5!l9>Zq.E9LOW=HU#!+]wAkx{zƠcQMKڲJҼ?we$q@US8 ʑ8xJTJ1;0ii׀E.Vk~qR_A*7QKn^@3Z-o 1fKV6邨v9)[S⦊1՝CX)NOy'a*E8,[pH,mЌn{6ԣ^Cp2|b{wuP`@W*A;#iJ^1ݫoJyX :?NGا՝'Z+Z-.èɯC.;>5^;P:$6<}ъջU;]Nx5uGɬM]Ur'c߅Q)˧0*Ÿc/bċc$ B;Uc- 26FzAƲw* !o˟Pai֗<?1=~|m`13\_^$b}?>EosR1@I$f;:,2$zkG@׭mxf9u& \ W,L`,紜:Tu -];F40mلeL1'+BsX5p\ KI=aWcJQj Os.tk-WW( 6JOb9Ү7V _ƥyF+OSP[REQULsEgsv9ZރNޢ8&UePrG֙o"<#[j2\{V,'VVl-Q}V+]r.@]j/a>ufs\i9hv?/ڥ.GoZ@AsrM”RRZ1kA1(UT<}^V3<"Mу(=j+2UI]`GR ^̤t$f'"[mfhBpFz֣TӨEIjNG6B$z6+^HM5|=@ϥw ~VtW7?Zs,HJt('E5pWndq^zǬZ]6{Q81X?*{"Q=/HN5Yt۶o']w[*K#5qkֲZ}μv2WBWY9U94rkQ좠 I⊄8mJI%d=>_ V6|c'*dcl.X( *~#{XKGT݁aj,u7[; 6z sS]JA5@:@77ˎ_k7Z.-j@gRi3Own$1ԮZܱitLr3&¤pF9έ(!@6&E"j?˥eRW=\.[E謎jD9ϫue<|'!T+O14;#PG݆o홇uIY7<-gbpH99}[/Ȑ}3p.q bJ9zo*ӞVCKBqO2*Bʟ(!G@ V$uVl~9'kb5+HnG[;5n˹BOMytKC7S|X~8+"단c|NEWO\յֆX=&Nw-VчUNpT֒LdMgZD^֌=E&1W 7dM$)s:d ̌ y_li@XR n Z9isb՘"t"aME^C;s lv_Զ~` {㌬TlN>}%??CT{ ,]Jv{bc:< UWƭe?A#X&4U5sK ScTr+V ViE>ֵ[mwc޽,~K$c֩lמ4pN3ү7sͮAn`Tk0'2 zE7TJ货X6湡yJ.T9av|oEn5iww %˔}Z|ȹeꓤRFB|#]zGɪ+E鑺p[5$$]F:u6ұ9v)d25zU$jQGyp;Hjұu;+X[U''E^Y%Ci4~Uᡥ4W)I%\ƭV7 ,fv84ǿLx220注߁Rfn)1Y %cJqP ;=SWC1EP;xZqSc ګTg Qj:VUr"T6.ƄZ´!c N}M`3ӃDp~SUB0BmeḺ㑚l6}+־6s&[Nյ+94)K\<7geR q]O] $'7{J YԨ+Ӧ!azu~)vcK7Z9aǵL]Ջ:-:xSkQ#zuEHuV ]k2&18ةMr4ѕn}8!q:, کVx,*$) (8HMeLMLhɧnIdD1EJ9?NAVSQ?qv^4iA u75'+zq\ 9mjːK AF:gS%P-қ'T MC|Qq9*"F֪zZh(#&F{fAKq"cSFhR3E!WzUV @#J"u$7mxN3W)<y @Qrۨսm(` rF: So?hl=E!1 JUBGLR=; u'JxBNi89U)L)I=iVj1!1!;t9=iLk1=2E4F{SA4(\qJM~Q6qځc'9p9 A$Ӌ^ !R2 ).-u#E$xL(5,Z |?zv96Jԓ&YPO'-$E(c`.Cjv-̃ҋƷ$kd~eqO $l{`+m w_Rӷ^0ɘmkEGԂ]r>XV=B B;kWSBpH*rZԭI4YȦ +ƷFEAEjq,J"vW Nƶmmk9ĊsQ.bҀNLiqqG:SԞa= =m 3JLxbT90Ԕ&aA1@ǎv0gnsMaCE[!1EE{n \V)3 R) K FGZ0?*7f}#O;u[ Q")\,fÏ\K"\x\>\p댩8u\SD<2nɦȎo<MzfbF @pGGUހ>?sQ:ɢY,Ѷzbo6H(&U9!,L =Il r+r F= 趱K"1= %p# X1I鵹,NBHzfj.j-o"RGPqQ*!܊QG(o¸ɫ^RH}AZbmw Cҥt Kh7e3)=7 сiyj$P"d54WPsīcH9Of9GyD#iC宓G֮piXZ(FB)r ) y#5zY 9CTS'fA4Q>soing from 285 to 300 pounds. However, we also believe strict supervision is a must along with the teaching of proper technique to make the BFS Readiness Program work in the Junior High. Programs like the BFS Readiness Program are completely endorsed and approved by the National Strength Coaches Association.<br><br><br>HOW DO I GET STARTED WITH THE PROGRAM?<br><br>I have broken down the Readiness program into five sections from Unification to Graduation, but first lets discuss one of the most critical parts of a successful program.<br><br>UNIFICATION<br><br>All sports both boys and girls in grades seven through twelve should be on the same strength and conditioning program. In the vast majority of schools every sport does their own thing. Invariably with the multi-sport athlete this causes confusion and it is terribly inefficient. Many great dominant football programs have all grade levels use the same system of offense, defense and terms. A dominant strength and conditioning program should be the same way. All coaches should use the same terms, the same warm-up, the same flexibility, lifting, speed and plyometric program. Begin this concept in the 7th grade with the BFS Readiness Program.<br><br><br>GET THE RIGHT EQUIPMENT<br><br> The BFS Readiness weightlifting program highly recommends several trend-setting pieces of equipment. First, the Aluma-lite bar (15 pounds) and the Ultra-lite bar (30 pounds). These bars are very similar to a regular 45-pound Olympic bar except for the weight. They are designed specifically by BFS for training and learning. Even a smaller 7th grade boy or girl can learn any lift safely and correctly. It is loads of fun for these kids because now they can lift just like the older high school or college kids. They can build explosive power, strength and self-confidence while learning correct athletic positions which can be used in their sport. <br>The second piece of equipment is the BFS Training Plate and the BFS 10 lb. Bumper plate. When doing a Clean or any lift from the floor, the bar needs to be elevated high enough to get into a safe position about 8-9 inches off the floor. This allows for the back to be properly locked-in and the chest spread. By doing this, the athletes are able to place the lifting emphasis on their hips and legs as opposed to their backs and arms. You simply cannot do this with a five or a ten pound steel plate because the bar is barley off the floor causing the athlete to have to bend almost completely over just to pick up the weight. Both BFS Training Plates are the same size as a 45-pound plate. The 5 lb Training plate is about an inch thick and made of very hard urethane, while the 10 lb bumper is about 2 inches thick and made of a softer urethane that gives. This allows for the plates to be dropped as opposed to being set back down. Kids especially love the bright colored 10-pound Bumper plate and the Aluma-lite bar. It looks like 135 pounds but really only weighs 35 pounds. <br><br>TEACH CORRECT TECHNIQUE<br@ 6wpH @ 6w6H @ 6woH @ 6wh4H @ 6wH @ 6w:H @ 6wqH @ 6w(>H @ 6^H @ 6w>H @ 6w0H @ 6wCH @ 6w0H @ 6w<H @ wvH @ 6w@H @ 6w80@ 6wTH @ 6w/H @ 6wjH @ 6w3H @ 6wiH @ 6w-H @ 6wH @ 6w7H @ 6wH @ 6wX=H @ 6wPH @ 6w8BH @ 6w8H @ 6wCH @ 6wH @ 6wDH @ 6wzH @ 6wxEH @ 6wH @ 6w-H @ 6w@H @ 6wHF@ 6wh{H @ 6wKH @ 6wlH @ 6wGH @ 6wEfH @ 6wTH @ 6wGH @ 6w|H @ 6wHH @ 6wH @ 6wIH @ 6w H @ 6wXJH @ y,&8<+7u $͇FsG]Gf{-20Hf6wPP{` 6wKZ` 6ww` 6w; ` 6w` 6w)` 6wd` 6w$` 6wpe` 6w` 6w[` 6wX` 6w` 6wH` 6wi` 6w` 6wJ v` 6w+` 6w`` 6w*` 6wC q` 6w8` 6wC w` tf` 6wL w` 6wx-` 6w^` 6w` 6w0Nz` 6w` 6w]` 6w%` 6wx` 6w` 6w_` 6w` 6wh` 6wP` 6w%` 6wG x` 6w` 6wpK` 6w` 6w`` 6w8"` 6wx` 6wh` 6wH` 6wX ` 6wH!` 6w(#` 6wxA` 6wh.` 6w@` 6w` 6w`S` 6wȔ4` 6w` 6wX` 6w` 6wI` 6w` 6w`B` 6w` 6wE` 6w