JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?@fۧzZW5AG4g= Nݩ JLqNNԟ4)TRTV8Ʌi~.%17')y8>&M׉⸺6##9泴ټUkVzރ6 e`uHGs[=+KYB.aq# =5xgǶ1EŧJ4TV OoZ=2DqJQ㞂VOjF*䣃UJ *2v!(ިz]cT%k-#BGLtQvL vVEwGSdNsEgc{Z^֩„k-N@(PH'KPSO?Ji)|SL^:G ό7F+-.Wf"v<03(\v=¶ u6l^Y5՜ 8U I$L!;-}^{;\҄L_ q(=^x׆foP1#kլ5=Z-ֲE#9nK/SQ8NMGчJdeNTXi.%HXU/ =r!OE+uMfSiWpOF=\#>y|ؤy+L=Y+[yY7-BkW#i6~.4R23X3:+"QS<7l2́sִo.Ll ^y x ā]GM&@PҒ0Ԥd֢p:O.g>\ӹ[U{BOͽ#>,kw 3?r7i$i[%RL=W⦁[v]G+~1jwpڧ ?XZGÏk[\YM-.uG3b]fKq!>is˫#vAi9ns^lbh C6Mĵ S̳Ίg6T w?jk&/28?YWGVj2t$QQY1Y^JY,f`>deN}y՝ͤl,bʹ$4} tF.ở76hߓzDZw B$u5)YV$ d^LEp B5H''O2j/xHxOM_i+k,aݸ>:eX+O?vjފ.apJ!IpQ'd*0ES{]n@H9}:W{b_1ؒװxQoJ˴%u`:WL;B`?wJ瓟ڦgEzjvi>Tv.Uߒ1ҫE_-K/8Y,O\իieLJx c3v2|Ap:⯿g\ ALFm7tuZ|RیAjJ/ŧȘ[V/%ըc4Ts>&q 3⼧qC^Wz+ʬ.݊HISɻ !OOq\2s;d w-dHK)inĠV,>ڕs^qGs*/Oj Z. .2Gnc5ậRÃʓ]iڄCnǧLnzy9Tu{i\FcnM,P -|՝ēֽ6OÀHP?x힑{|AXK=vki68;yx5ԓ;7HZ A8{u.;+G.*X?Qe_xq%hމvҹx^} fhP!Ё 1.ч|-hO@I]uH8;2̓xgtZov̒vJ]ApBR>>lo ȁggSBUN9)j>YEO1ie$P8Mϥx۳r#QY͔_.G뒼WD;|0zJb1$2+COܼHrNji i5=ء0qHfv2kh YwwBtlb+1"6QDORCsYP^[/{k3l^Ьq\G?#?l '\WG{t#b"#ZH%UP 5WczQwwi6f]/*q\%{K%ּ+ۏx& ;"g:j[AP}Xuus.*\g"xмFf'+Z Q$B!Ȯ'w)%%ܯoz3e$\4t$RySӥvw;@#:Фm1CչS,FA>Xr2:F<c5KvXp kFU+٘w6g"JzƜMȎULeQ^n# ^uTVh[ooj o\.b[*fc4W0ngcYN*!qO56>DH ׊4yGKg$pl\TڭXjoh#fQo=S]$DEr>7!>P8P*7=Hfי r|Wx?֥yŵ{ ԴlPs*]>DYZ yR `tY3ڡ^*WbcTu ̿Jђq)e+͎HVX2~jW*vcitN2Ǫ][KY,9I*#6 0< {Gï?;4qoP(?:U R^)Q4"=|9 E,W&"ǎvKCcWSѮcDI Б;^I1 ˞>ū .®^p z&6ф2*ay W5Ȟ>/d~wFV+K Sz;qe 1uvq v5!:S\]'Ҁ08 刻58%F51}ge-k,!GS|Qc[UU@-$+4B26 ۽M/ oOe(c;k F\W \h8Qբ\<`Ф$#*=0j HqF*,&/$H;z䘋y}F`զX3HWI89 :WuߪHslC ij(Qoh=zZN9Un+8RBn A`׬ 2%*`$cRӚz=JR@kGˎۂ&PA[tYEt:RQќݻ]ˌ2s4kݧµ|1&;#Vi,;GI{QJ$TוI8Vq?oX+ȼƕ?:.&$RíS8?0vD{ ϹS2*=J'F+ MtֲfŽP?Jѵyc<ְ5L(ʮ!t㵕[ɼ$56Kk79zU+> ؾu9rR2Ttok=[,;WnC kX uo:gn h}AFgȹ͠6ZF[S0OcVU' 9S幆#$;xLb0x\q=3tYy^tKצ3Zr{ Ǎ4HHb?H癈"5yɎH=d9 Y4V^xHxt:^[Xf8six3IMi[}2FY:LEJg-Qn=XXCZZlO\Va9E5R53(Cs@L|Ql/A׬|dF@aqSꧭ:o)BlJ57l(i.`3NJmF+x3݀KE"}Zv#Uk^dc =k>ie9f9.8~5QVB6m0 mȭ kx^;d6_\< BHB+NXF_~r&2zwˆy^ш2`C-u8no<3!z7 ^.ѦD{08XXWďc a4Τ^S?f 87³d;fi Bc8,f_(3eA&yQSΑmZVH(W?slaynE nVHʑ޻ks|>ݫHf!*sؕA6s׬]|njywyN9_Z 1-Ԟ#׽Q5sF&)H==&>HW?wUH O_՟D[>h{&erf]dR9&[bTVidr6Lݎ#P?鲀~PJN̎zMu++>4$T,1[$d`h$2nWqNAQQ@JX(<| 1g|)FvP15' H&?_?Ȣ_C} Qi݉9*2I9'4QH(#'$UzgԃU( Y35mw5k9)АrCaو5ci`0JR˩Pi}L5%}h| T6- J}kSp\ ̒?RRєṊL`#o$Wi#6l1=ּ%hY5iVaUA8zLȒ 'F&a1lni#Y?åA}%IC2y48#v+[ʐ7{Z"2DM7l(լ}麝؀]=AtF7I9jbE0=܎JX78\^[<-ĎY :Q):0GsL/S%.8%_ƣGQqE#jO||i2EKr|>!Q@Q@Ogy5mqP c549Oّ#X[HP6$j!AhI9;<0:T֗%Gnơ6(UP{PKI2fEqT]Ri(Qc֔J}+( c (( P'4hQ@}IW}I(kgrҪի\1*OUw]G6$6(0(_ kɅ55_X'I& U(NV M;귤5чK/1N[)*y^Eo[Ζnc1N9 q¼b @lakVΖՅk*G4) Ϧ@‰x_ڡ'+>W(cM=kK^\^\S,\`'f(tlC 8)aң( ( n7 m; S)mlqPUsPUfJm)c5="u}I)*)\M *HiOԞhQEt?#PZUW[kzku&u8>tReߧ?Qҋz~k47ʒ9atQhB#`}A a235Ku /U^b]Gڄ";C_@:+߇v1N#2#5d>xYϰX܈ XaA X>/GєNУ2/u y&MC8bQE/%09 j(p3IGjpr<(迍Oe|ESP(= |@E:QE!((^XE֛ES(nQEQE(EPҊ(p; If the athlete reverts back to a bad back, you must have him return to the box.&nbsp; However, this time, have him get into a bad position and then say "fix it".&nbsp; Fix it means spread the chest and sit tall.&nbsp; If he can "fix it" correctly, now say "bad back" and have him make his back bad.&nbsp; Then say "good back" and see if he can fix it and make it good.&nbsp; If this goes well, repeat this process three to five times.&nbsp; Probably only one-in-a-thousand will still have trouble after all this technique effort.&nbsp; </P> <P align=left>A quick method to fix backs can be done with a dowel or bar as shown by Luther in Figures 6 &amp; 7.&nbsp; This quick method can also be done without a bar by placing "hands on knees" with the elbows locked.&nbsp; Begin by putting pressure on the knees either with the bar, dowel or athlete's hands.&nbsp; Now, "spread the chest" and hopefully everyone will look like Luther in Figure 7.&nbsp; If not, then those athletes will need to use the box/bench technique as previously described.</P> <P align=left>Every athlete's back should look like Luther's back in Figure 8 when lifting, blocking, tackling, rebounding or doing any power movement in sports.&nbsp; Figure 9 illustrates the Straight Leg Dead Lift which is&nbsp;a top priority auxiliary exercise in the BFS program.&nbsp; This exercise will strengthen the lower back.&nbsp; Detailed information on this exercise can be found in the Hamstring Safety article.</P> <P align=left>At anytime during any lift if the lower back comes out of its tight locked-in position, an injury is more likely.&nbsp; Bad position on the rack phase of the Power Clean can cause lower back problems.&nbsp; I have seen many athlete rack the bar as shown in Figure 10.&nbsp; Compare that position with the correct rack position of figure 11 where the elbows are up and forward with the bar resting on the houlders.&nbsp; Now the athlete can get his hips back with the lower back safely in.</P> <P align=left>Setting a bar down incorrectly happens literally thousands of times a day.&nbsp; Look at Figure 12.&nbsp; New BFS Clinician, Jeff Kirkman, shows his disapproval.&nbsp; This athlete is asking for trouble.&nbsp; He has his head down and hips up with no bend in the knees.&nbsp; Just use the same technique as picking up a weight.&nbsp; Put it down the same way.&nbsp; Spread the chest and "squat" it down.</P> <P align=left>Pictures will be added at a later date.</P>incredible playoff run, the Indians have started testing again. As Angell prepares his kids for another year of the BFS program, he cannot help but reflect on how he got involved in the program.<br> They started sending us the magazines here at the school, said Anell of Bigger Fast Stronger.  We felt we needed to get a program that would help us get better on the football field. We were 2-8 for the past two years. As we were going along, we thought,  We have to get something that will help us compete in this league.  <br>Little did the coach know the program would eentually help transform his team into league powerhouse. It s happened to hundreds of team across the country that use BFS, and this time it was the Indians turn. All it took was an Angell and some serious Swett.<br><br>Brian Cornelius is the sports editor for GetLocaNews.com.athletes.<br>Coach Ziraldo and Dana s story are about real people--not the superstar athletes that will go on to ed-shirts, like the three of us, in the first year. <br>Cody has proven himself to be excellent in Greco-Roman and freestyle wrestling. He is thinking about continuing on with wrestling now that he has graduated but it will be tough.  I am looking at medical school and I m married now, so I have greater responsibilities. <br>Cole has also done well in Greco-Roman and freestyle wrestling. He F(j;2ò1tr6Apķ~n36<["B^1TMpU^3{=Ũq;:PvZ,g3J6ِg\AqȻꓦ.񩮍K) 8M 8s1Ro}ȭq798۵dJ'P?~'38&Z :HиH_mAͷk%Ub`23dA6ةd:"4C2;pɂH9gusɒ+֤3nY%$9Ubz(Km8/ MNhճcW%ȑZ`:o{1v\ *r lb22( % n qHgڭc՝#nH)!@*|<73a7[4k2}5qTo0x,@Z. Mnw={ȣ.+!v$P)fvɠqO+YpQ*{ 9Y_Ǽ:ڃҭB-6缚k]PXͣg"5ڕqOɹjrGyYb.GnoԘ