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SI#~㏛q^: af*Hb~n;bm[ C9:J8V68㯭G<H] ;U)Eg pxP1Zj1T aFsy>x9Z-?;y!z3$_ I4[qiĤr԰!AWu(FpdÝ0i$6ѥ]!4ҍNwx+xBq6/WEAir=hF'ҀZl ZڡGP` yb847'.zV@18CR/.Xt8Iy?!l1};8#`Eh#C?'.-m"yrAOj)Rd202zRY|ƿ $Rsz1d,2Է3'[d(J?啚 >q.ȃ(cR82}8&եx|(یg>N~DśnH!`fIJn!XI;I?Χhw(+A })Dr6጑`@#'pesAFR?('u㚦o Y_1V,;L O߆'{9uFsTNSk8~TKQD\K 3Q>S2`!ōSRh}\F{Zp,ܽ3_—0rӷ ῶ5Sw8cTfO:?ZWX#wWƧ w)F TgqEǠ)Z寤`}N(]kWOe`\,w*ci6cVPpYvK~A>ь53:Scߊ.fOfw);G)j07rO4ThE$~HRb$ ~~X$-`QE$&2Y X㎽A feature we found impressive in this mode was it s ability to compensate for the time it takes the sound of the coach s voice (or his whistle, etc.) at the finish line, to reach the runner at the starting line. <br>The Just Jump or Run allows for a more accurate time in two ways. First, of course, is the elimination of the sound-wave, travel-time discrepancy and second, the elimination of human error due to the reaction time it takes for the coach to stop a conventional timer. <br>It is quite simple to use the Just Jump or Run for timinhen done correctly, can perhaps develop the Hamstrings even better than Parallel Suats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foun2 than the competition. I think our true success of using the BFS program will be observed over the next few years. <br>Last year, the girls volleyball team ended with the second highest win total in school history (31). They were named the District Champions and lost to the State Runner-up after 3 tough games 16 to 14. This great season was topped only by the year before where they were District Champs and made it to the Regional inal. Also, Coach Christine Robertson was named Conference Coach of the year. <br> Our Physical Education program has made great strides, proudly states Coach Marty Martens.  We have grown from two classes of weight lifting to six. Next year we have the possibility of adding two more sections. There are really two main reason that this has happened. We now have a uniform program that everyone is following. That program is BFS. The other is the fact that all of the coaches in the system now buy into the program. They have seen the results that our basketball and football program have had and believe that BFS has had something to do with it. <br>About their athletes tremendous strength gains, Coach Scott Robertson excitedly proclaims,  New records are being broken by both our male and female athletes each testing period. We also have the weight room open after school each day for 2 hours and only the BFS system is allowed. We have excellent numbers participating including approximately thirty 8th graders who have already bought in and are getting a jump on their competition. We also have the weight room open 6 hours per day during the summer and it is supervised by a variety of coaches on a volunteer basis. <br>Allegan High School has experienced and will continue to experience some amazing results just from the one change of unifying their program. Their future looks better than it ever has before with their program growing like wildfire and their athletes lifting more than ever. Their story is summed up with this quote from Coach Rose,  I am in my 18th year teaching and coaching. I have never seen the interest or physical development among student athletes at the level it is currently at. I see the  average athlete reaching the higher levels of success. <br>Don t let the old  different is better way of thinking, pride, fear or whatever it may be,}lݍ^ȗx%@W  K^\|c%ZHyF~^$#&ѩ䣀װf|B{Ok|TƻcB",( wh{VLh ۵ݭG XSYkpi $5OԵi[c|-#?vX\L>Q5YRJ Ff7a#фkī8H.&WdȪI$[~HwSm(Ȁib^}tUTܰ"mj8 ' #fn[',0G·"⡗ӕ҄Y/؞iEPn55+\ %ږջ[1nD)fgqf QUSk(:qTzN҆ %RirW"ty޺˃-$c4C+]5&-﬋Ja-J۹Zդz#}XGei &%)O?͍6;uT9\bgYźT_PX1/bV2AFVG` n6[Z@Lts")L!z˲<%ǔC.v+O>N<2g<"j>vۋ;oIIL cͻ x븯_=ۇv3f aĚ*|ƽ1Xƚ6A[^A61~jQbrD{\HuxiRHȑF,}?z dSk+MgVZƧlޅU D__d_]?Cᔑl@xʇg3m'i]BA}5$jRൺ2=_a~L)0u,fG]bA][ݯ$+D䮠moOĴsa9iJckh ^5a|  r5dxɋ3P."E2Gu* c1'g3:L1rds ޶5Ұ.<Ǎ<ٚOnyZKz䴕[j )$_cjo۵6b5-