JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?*P,FV\cZ9㰉qڟڜs:SP'RJRv2ҜT~)N"z*v=TN8?J$x6:qHnR3žJ8eծU)jvgHeVmDĤ+s{Tr4=5٬:qZ"ӕz\1ǎKo!Ժ[>͆":/Ixcr,ܨ|qZZ[bH \0X^%rm.@].,Rq DStdy:kqc j;gտڟ:yH.bnA 6g˺oKf#HjZ8iҏJucׇk<2m3#d\yr,QZLD` =hZC<%q[n"k W>? +EO$/NڏJUsڜҜҁ JqRj~)1jb!aQ0*vۥBNA~TJzQ8P-\]ߙЙGOٰ98VW\ombF[ZiTHGfg[ܯF㱯+Yt#MlvE؝>vң=-XϙMvwVFbw3;TQNfeBWoLfg@cOt>1* zO7AgA"hi 5;=L4Cg}2-/ɪ}tOoSϽZ+1Ay;!ʊzb~H@Q{yon؇W\Dg;GQ^-X.KgYOsoU+M%r)"|Zrp`[qބ~(e9=S[Lb:l5&VC#' OocOr3@k+r o&ұbANգ rE)%Ż\ ./Urucq~,o[;Zr}*ƣxdy[y Ғ4 p`0AzPJb-ґ'+(pܩHw-\@ō^4ːIaTlphi֚dq2$N7:5`y2,AV 'Da3'}1EW-ldrVXiLJ;z|+U N-~*AYcLjj$7CF s]. W:|afvraV\I?r7A+6^E~H"kfѢݜNS&=J(l9̒3$יGho5K5WT9fx9WW]\Iom{P0 ^4˩TubJ>lDV3I1劶0}=MQ-".3IzT [$@#`t+YK8Z/ȩp6৊dд >{kh^g`p*{' ͞=i~?2k=x9=EZ'] UA$,iYQFXCo$+7&`{,f WWh!J8Hx8^:5.ȅH\m䵖2$w] S==hw}IԜɩ6dYK$A_ d:BjZiknDHA;K +R=SM^[܇ 3Zmnt9[? ip> >]]^h\ FnmW%s0ACC 2>&Z,]#/y}yp3qǎx:(*ٮRI$n9&--0#Y^sS^-۸kkbQ)L-jܬfO+6 s֑o.p*rKLE4ށlab\~8aMRm큖{sDCb-9ݑQ݌6QnP\#!0k,Äc! y.V]tl*#>cZQ̯lذ XJ*r;QxFѴ&{XX̀T3MG%w#U !\ΓS]Gw#}@/,g$qc>OGn'}dl}){I\X[`;qLđ+X\gI}/5Բ9P}¬Es9feʼnr9[d v98۩m##jp)اA!?ipDU؊m; Hr 7( _Ov?ʡ-c۞*]NtV3`XRpZ߁mPh[yOd7h3bIz¼=*vM %0g9-\;gV1Ijg ь]Ւ ᑱц+a4ۑN>Vqrh7֙ IA)Y<ʬsT3^O7>ӕ[G&T];Ns9k wniO=Ȅ6$?zDKp)7*TsQc= JүqV߄-]Md\V#6{eXC<JJGQyɃm<Ny5&[mBa5;4Mk1&݀?X M?\!` 32=bz5h{kqҸ-cNk+{ecҹ[Rb 9Ul߻vyA֖2 r+jkk|T ։tV%PYΓH 3"[oݩZ{[1R}n [ *+(mݿ֫ y};9b\ɥ;TiAi-Bup =k-LAOpx/E= @:o8:qz1:gXkv׿)o.\r+C9ͬAM]zxcu 3ǟi#U=c#ٶ'g"[>vjgwqbLYʍE"zܪfƍdھb_͙j*\t6L fϰ)!O2C'5Z\=.JjmG&M0vwU vtpntyN rGLLEEѤ'ßHo3cn ǜV d^b~8Oqxg`TC]qw$N1fI,sG6]m %ӢtFH;WKh TÓ\p& 2QhݤjbȠxU\EQ&QIu>"e{"w:sJuWQ-0Yperz{/W+Zbw@Tw<^*Kd;l}(>st˽"o!hC#r u}MmZJk3jhʬb][X#`$H?iXNaX+MTU,BОTC7u<;]2A6'Ud.p~SyoaLWp#bU$tRw9oj;]*8UUM:nb@)!XڄdefOz[;fbI9kIwgu3h]M?Eץ #gVkC|5OfzD7Q#ҸZ9IJ]EqRR:VQݦ@rr;TGC 2䭳T Cu mHv0NGd*B[1cksS}Ih㚖"=^% <yہ"kTӯd@x9S꽍{|  l/kF;@-څv<})9kIm1i<5FMP Mk'(Q@7q?J SppN:SsLc收›;)<ڛ ɣ;SSI+84c)9qNsF8yM8&OZ x'@ R;$bHlޔ52=\eh4t^(!<42r+fQMմW &EyDO&m^dQvьFzBVIlgPhϘ͛ )těCЃV[q @dn7(x%w*̱R84l^-jG TEqx4P9ϵ JB2jP@PO0BoǧzLn=O'׊@&x@lьgUab)jL8Ӑ( 84z);3oz0cӊ#The next week saw a different attitude. We continued to utilize BFS 3 times per week but this time BELIEVING. We finished the year winning 2 of the last 3 games.<br>On November 21, 1997, our first BFS off-season began. We maxed out and the results are listed in Table 1. We asked our young men to give things a chance to happen. Give success a chance to happen. Believe you can, and you'll find that you can. TRY! You'll be surprised at how many good things can happen. You must believe and commit yourself to it.<br>Our lower body lifts consist of the Squat (front, back, overhead, one-legged), Bench (flat, incline, dumbbell incline, towel, close-grip press), Clean (power, split, hang, clean pull), Hex (Trap) Bar (deadlift, shrugs). We did the following auxiliary lifts: Snatch (power, snatch pull), leg curl, leg extension, glute ham, straight-leg-deadlift, behind the neck press, push press, and lunges (front, side). We also did a lot of dot drills, flexibility work, plyometrics (primarily box jumps), and speed training. As you can see, we continually shocked the muscles through variety. We carefully monitored training loads, volume, order, tempo, and character of exercise. In short, we had a plan. Notice our test results for March 1998 (Table 2).<br>The 1998 season showed our young men what the BFS system - physical and mental - could produce. We finished third in a tough 3A region and made the state playoffs for the first time in 17 years. Two of our losses were by 1 point and 2 points. We were tied with the region champ with less than four minutes in the game before eventually losing. This year we will graduate 6 seniors. We have completed our second off-season and notice the results (Table 3).<br>Junior fullback and linebacker Brian Derrington says,  Before Coach Brown arrived, I never really lifted weights or wanted to. But since he put us through weight training, I have experienced and learned how important it is and how it can help me. <br>Junior tackle Brian Brasher states,  My attitude has changed a lot toward strength training. I now know what it takehe football team went 7 and 3, with a loss in the State playoff first round. The biggest thing that most players liked about their first year of BFS was that they got stronger as the season went on.<br><br>PRE-SEASON TESTS<br><br>It is said that championships are won from January through August, so back to work we went. Sticking to the plan and fine tuning our program, we were thrilled with our pre-2000 season test.<br>On the bench press, 33 players lifted 300 pounds or more and 4 players bench pressed over 400 pounds. On the parallel squat, there were 18 players over 400 pounds. Dot drill times improved an average of 13 seconds per player. Team times for the 40-yard dash improved .02 seconds. Our biggest improvement was Ryan Jenkins, a senior (Captain) defensive tackle. Ryan went from a 5.38 forty time to a 4.9. Jenkins was also one of those 400 plus in the bench and squat. Ryan creits his speed improvement to stretching, squatting and the straight-leg dead lift. Larry Kelliher, also a senior defensive tackle and a 400 plus in both lifts, improved his 40 speed from a 5.16 to a 4.93. Both have a super work ethic. Missing a workout was just unheard of.  I feel sorry for those guys who don t lift, stated Kelliher.  First, they are selling their team short and second, Coach McKenna will track them down. <br><br>INTO THE NEW SEASON<br><br>Notre Dame s first big test in 2000 was to come against Hamilton West, a power house in recent years. Hamilton West is a well-coached team, loaded with great players.<br>The s