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UqZYeU'`9' Dc$sYjYdn''ɪ1&C%RmM[i&a}LZ%1%p@'եj(ơ| sRkl=S@4 aM (ܸNF.Y*Xּ* x>QZ"D*ܐ~ WTdp;!hA%ί}vi\1+k RӜvq>QRXUm&ݽ|ʡۥUΞ}8VAs!w)"9_@U) Q@٪~iTe;kOuo- L@ANzqTkZi]#{Hbې+ܟ{U>*>9akXZ/mσtG_3a}8/־fqM_B4Eޗ@/z`!'> 'j`zΚБW\Y>?MX%'N>:}@i2r9 ??*"eP91-Q;"N3B5 |FOS_}O)ZJZs`0)֐ ځ֊Z@/z(O茗.Q^Wk QmLK6 J$MB#Uv`8DŽI"1&@ v=Y|([ߒ;r=e{SW[#?e.Kn2np6ź>trKʼo|OOLQ i#/N_xGc$f }%w#N1w*wsS|n B Wscj:W6?垑~k}ؿ v̈[2o p`vlsdL;Оƙ sA XdxhN 1r=6 L4qtI/SROpOo3@)changing in the early 90s, at least with those coaches who were reading the research. <br><br>BFS: What physical qualities do you emphasize in the weight room?<br>DS: General strength progressing towards increases in absolute strength. It s closely related to acceleration and proper sprint mechanics.<br><br>BFS: What are the best lifts for sprinters?<br>DS: One of the most important lifts is the squat, and that includes deep squats, static squats, single leg squats, jump squats and variations in each exercise. I also like the power clean and the jerk, which work on the stabilization and the coordination of the muscles, and deadlifts. The glute-ham raise is a god exercise for sprinters, especially in injury rehabilitation. If you were to investigate the top football conditioning programs such as BFS, you would discover we do many of the lifts they implement, only we make the annual lifting plan in the weight room compatible with the training and competition plan.<br><br>BFS: A lot is said about training all the abdominal muscles, or to use the popular buzzword,  the core. Don t the major lifts you ve just mentioned also develop these muscles?<br>DS: You ve touched on exactly what we re doing with our athletes---they are working the core when performing those lifting exercises.<br>BFS: How do plyometrics figure into your program?<br>DS: I incorporate plyometrics in strength exercises, such as stepping off a box and doing a forward throw with a medicine ball or shot. Multi Jumps into sand and eventually over hurdles in the static and dynamic mode are a part of the annual plan. Once again, gradual progressions are implemented based on the athlete s overall strength. One thing to keep in mind is when҄͗H%y_ot kv3gz_chlgڷ';Qʱ֯nr+"xG73pvK;aJ,lֽNIeq0R[|I^FocŒ0f/^[-:ތGu=2RB{fhKs, _NA1Xo,ZY\ ݏhҊ z-Ӣi]*0p'jO0;]º{M&}CQr o]Y"uT*RoV'G%^{0+&,pv`0\~$a#_h />cY[d3о+˷k`oC~ @HvH\nN?K^Ig<4ϲCȗBL3pc<+RJz=oԾ`͂D.U>V>ֹ=.X &;)EBKc|rMIu{ͺOHKv \KaMA0C*՝g]ZܱeXxM4lVERR5hoDטYk20#`(O\}~[+`jƏŒq[s&3IN:mt(sРtyq0rzvpK3 :ֺ-3^2UYbd{W ilP4cMxaA{$`|Ͼu=2{'ll.i٣,Wdkz&uq11JxݘD5tM[[hɘu1j9jr]-u)'5 %$ 泯to}'(#ԂfqOZl9sȮ6۳=(ҧˢVfega,6@Vs8kumE+֬\m;x^o66F7s+ý3[SJѹex5F2Sĸ)8aܿ~a֏m'S\yB9R)/C;f˺4zZE_complish things, and that makes me a stronger person. <br><br>One of the keys to the success of the program is that Young never lets it get stale.<br> The seniors have seen me change the course eery year, Young said,  according to the things I ve learned over the summer. I think that helps keep them interested and gives them another reasons to take BFS. <br> <br><br>BFS<br>By Elana Breedlove<br><br>BFS has made me have<br>so much more respect.<br>It makes me remember and <br>do the things I used to wanna <br>neglect.<br><br>It makes me push myself,<br>it makes me wanna succeed,<br>Because of BFS I know what<br>I really need.<br><br>I need to work hard, :9ƼP.
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