JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?D3(Ec*s{n2 pMڄ`ew؋WGc$`luÁ\oD~Tנ5،%UKa+T~&wP\N170<ynS@_4%3yxʱ}ksM7^Heހ2yxrjΨvv2<1|{G9(aT;̦[IX\$y3\WtU{ɞdOlxV5x{KVU%{njeԬ$ FQxٮT:I!Ea0p ^ե0s,p?:Jn=ΫLy4@#SKX`T.t湂!l#,8nXYOCh`[ER[Ee\hp[.By8¹y ׊Y% 늖M]lx ֥lgWHȫHH%l`ɠfdU Sst:ńO3a`}fW(R>ԣMpiz(\m-1m$9U)cV!LEC`8HcjY9-OSi݉Hy *Iٰ֮-R-)I[6jq:Xc9[^*&NAXX[I,XY9E`nS^P4PE8EdF{ӈll5-68¼aqX=ԷgɍyPP NqJɆGkZ!U_;W-l,Z48 QrtB\'$v*ٌLgPp(ClֹXl;h,Fs%4hr.[h2.QxZl?kDy'09>B9CK؝-03[QZ[=khdf;qfsANڕ[Q cOvZ&A0faueh:[;gAy\eީm/! rEr7V 7K64V=Wq$/'QJV: NkScf`Ooj_ kglA#;D኱#MH HE,TQTᾴd2P.Ҍu>DڜC/Cr W[+<1Y6i𴒕(F^jzt/Yhu/wAqzƿ-&xqn'rvCqǥm&0L07F?CXygmyqn?8P]Ѯ^j\3' wTB>H=(D4Gs: q=~Gh'0r6"גkKHӮG9*A.3XY-%*dP r ldJ|^׵u+ŴM*pONk.5x4ňϓ?>QTL)=E9ݍ%sgNV I ʁYN 7Mr9nH-c.rQNo^-^Kx"%UO\Uusxت19qv9Hͧ,b:YP@85y$g،HQ/9EEi[\.X9>e4=CndXC<ʒ$(fZ]0fxbg1\&p|~V]T4̢|1U {Plԑndt_*G" t$8$UHd.VcC,**i8^$ښ[dF1) O#|rRP>`EQN1k*9օ->Ft[ jHeXoZݓRe&<**𧙦员g$yPo/bO%p=ɫ3g5 UYӡksa^k 7x($՛3K ſ IT) :/] V_ZQy+*tJ"d֭?tThf{0 ǚVhrMr] m;i-E~]c- Z|tҒ t:|$<:^bGhܮ{\jEL򬬥#䜏AYZ~5G4D 5EԗZzd03`E@0HGWt9/HKG}'}lwЪO 3sڇ.Q"KZPkQ ڣ;^[_@$բOcԹ+;YVEV?fRZ[0JvQm*?[pr.sҾrm Rޛ( WCkRyLPpd@fe"ש]&, ޻oڈQ!]#F +3T1K}pUFÌ(3JA=Z;if E Rk-G84⨔afQb.aE_ FθŌ^kL$6p W XO]PnEϵuzV5*WZ=SH B+m A?A\n "g]e\~[ H&\}89= tXbs$OMgJP`ēJoL =-]Dz#gK`Bo<׹U2cf@H[w4B_J= Co",e9tRj1)DҜ-M 9nd#"T%/QҜ4Kw+iq]0Ȱ9fESYBHgE=( Ԅi5#GM(}i KCTзⴌELHg"IQNOw(*)F6_Z1V?g{uJ.Aqz.T})qI  0=TҜNh29 Z:R34@EM4-9ћl\`Ɖ| ,xOS7\~5lG<Z-YBl1~AH`ڣ&2xN+ ]1*YN r%Ͷ2u24[[yKD;w0z͂Q8+n_,[x<06oB 8U:LBtwz dcdpN[]OP-<۩ %n#C]IlXI tOד<OS ua$`?x(֗a-?VJ 41qf>~8zF >t6[īJ1FTO),0sR\7eAb;Vmϙ95e[H )܀dc\1Jʤr_wZT: \v40XTΠ&MpR7ddHZɦhHbx&0rp+{Nq"gJ+FkWcxqS^TSފuTUܨ sEh`W1dH)O xN)]= 4|AwCqad.G^I<={ ͻWBkc>^2bNNEqe_A&Bl^3δ{Xli#944: 9&sYgRW{ոT k+FG{F>| `c84XT4\©ҟ_Zbs<*40FrYң@͹6WRT38E;ؘF[!CƵ-cl  !3Ӟ+fC8 By*cus639oʸ-[ZİI+'ru 1nkwuOX[1W)}o0P+T#g=Tn/fU=;#UN(Kg3dzgyf䚵1CtN89J?EdЏR) Each lifter is expected to complete two sets of ten with perfect technique on the bench press, squat, box squat and towel bench before they progress to the next level, which equals another five pounds. They must do two sets of five repetitions on the power clean and power snatch. The only core lift we don t currently do at the Jr. high level is the dead lift, due to time constraints. We do, however, do the straight leg dead lift with very light weight.<br>Two important elements of the Centennial BFS Readiness Program that must not be overlooked are the flexibility and conditioning sessions. Our philosophy is to develop explosive power for speed in the weight room, and then teach them the proper sprint techniques. Form running, box jumping, upper-body plyometrics, and agility stations are all huge parts of this program. Flexibility should never be overlooked. I spend a lot of time verbally explaining and emphasizing the importance of flexibility. If these young athletes know at an early stage in their athletic careers that this is part of the entire package, it will not be a stumbling block at a later age when trying to implement flexibility and conditioning into the  lifting program. I am a firm believer that these  non-lifting elements give the added advantage of quick and safe gains in strength and speed.<br>In rounding out the BFS athlete, we at Centennial have incorporated the Be An 11 Guidebook into our seventh grade health class. The Guidebook is being used as part of their daily coursework. Instilling character and championship principles extends far beyond the weight room. It can even reach beyond the arena where the practice and competition actually take place. In our case, we are teaching character and championship principles in our classrooms! With the support of our administration, we all share a common goal of teaching young students the principles of character building that they will not only use in their sports, but also in their daily living. And through a good strong character, championship principles can be used in any facet of life to gain the success that they will all be reaching for-not only while they are teenagers, but also as adults.<br>We will continue to use the BFS Readiness Program here at Centennial Junior High School. I have found it to be a program that sells itself to the athletes. When done correctly, and with commitment, it builds champions. Already, our upperclassmen have made great strides. At the high school, the advanced BFS in-season program found our varsity football players gaining strength in poundage, and height in their vertical jumps. This itself is the testimony that sells the program. The kids see results and believe. When these younger athletes begin to believe at an early age, it will then lead to nothing less than winning championships at Centennial High School.<br><br><br><br>" <br><br> As an administrator, it is very exciting to see thirty-nine junior high students commit to a program which will assist them in reaching their athletic and personal goals. I am amazed that not only the students, but also the parents make the sacrifice to bring their children to the school at 7:00 a.m. to participate in the program. The students are genuinely sold on the program and are maintaining thei