JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Z( ( ( ( ( ('Z)7QJZ)3K@Q@Q@Q@Q@Q@QPEQQPE!8E.쌌V,9!IY'RV>VVJ㱯}MO5} ^2J2:\oooIϹdcNSwl坳P>|I&³ݼx ^kV.VeҌ{ϔJ!,sTZ~ QrdXo\_e߽8q@:Qv"GlMč]=; Rdw?l') ʏʀ ((ʀʏʏʏʀʏʙ$5ɪjKԅ=ar9_idjN zr hMu1:IbIPdPݙkb [cj_\wn ,ⴄL9hoI8fqUY,{hWWꓴz- ,b2)22 ^Ke W;\ o4 $K/ۍGMhlN|=@隡wtmYm3WR d,lECɏ>E>[`\~.;&ybĠB~BAʞҺxahm2 rh~ՠԣhx~At[M:(/.Xo 6_J;օp]zY3!H@,5.HfP?:] /ӥDHg+m{irX4P#I#eGG66(UXL))_JCn0XQ[\xMɻ,;pKc:W@ڜGWΌ4̒2vϹE:5ϗxXje\|wS𶕦gc,3zju 0>G)j槮Z5䱮O}|3}=IoT$9bX{SZ{hUyj 1׹豼VI Wosf:Wh/[|2G/JI=YݏŠҵuc r+Z(^햌Sj7 oep c%{`:Tb O O15ZwpmD#Ymf%iWsUW+Soc֬I.6`Z|a߯s^b3^u Wm:"K3dIz m#°}[ rs#$qmtef߯6Ӿ"C3 i0=Ej4QHOh qs OQ^m~MՈ#cOG]i0_:4C89;D4X>qI qHe][ޤVsYK;o^ڠmȓpzeY ^l}6[1|f$ԾZ\aʔL^0OU:]%uz5eT'9]m]6gyqvO] l| '9LGiZ [̱ج#i>\qɮ]՝My򯿽[ҭG{H4R;\+ḐGzVA&yRX^0j$0ױBTIer($5WSElIHp+8-:?语-s,E_vXRݑx6O>|`>0\ujм/(''5w]΄,,Nv\GL:O]= <(9RrޱEd|2M,9_$b,LclVz YaQ0(u?}2Ko5(IA^':u3-6#Ǡ wi e!FLc4$%sWn]&Y[z [oieϑ%U8%~h'Rim-"@ljt`m.#΃w ׷^jZIA5 ~epsYJFF7b.2YL pqP|:-4Sz[ޤV~)b~J ` =@̄ZV;{mbd!<YmhXC0BOeI $YF;v=j ]ZHO"ݐ^^Sy۫)S@?&{ V{Vj(9=+χl?/.[AwtV׏|>eF=O?#l3-W׷2^!J/s:ώ Ď#M5i:?:/ _#^{R^YfU?L-+ ڲnGAꦰ>@T iOzc~G쭆&c$_{<`ϭwl=TL=TrXP(lq!ywoKq|`XW?F#Ƕ:kڨj`֎ N<_Xa^? IƥȮZzvLI?p@5z& }F#j3z`(4S$)zZ(N=.^[?5u67۹?}\={ vtEpڼ pZ(f ;ql3L畀q[޳,f!brʤ֮zԟإ׆GDeXX)K.7ڴ֒[۪B_tYAO Yeoھ|ݞ1Y-Dc 篵^XwռtOŲ=A++gLjVqF\޽GV%ޭg'Q~t @ x~O ұ)K(09NTN93V`)S$([^EO __ ׵^Ј#W8GzLh&-"鯮)'- S2dIuT,ʳhVH噇dAoe]4%FL91sXYihtAcaEG@WOchzy+ ݠI㴱>7w{H|1:I5nb8` AwUV= d_zV,5{Hb܏€4սE~֞j`YVR+{UosҚd7j[ߵU zSnf!G,$W9 "25QǔI鸚յGTM֝oqYfcW4b#BtEe8w :ƪ2uRgU.4Q \DDw aa>ǵt:k 5n7qPh0Kks5} Tc>ҹ|B dӦI]1Vs<}?=Ҽ)>'>ib9kUpA5kZ^i&{;2h'>J?CMBʲ*Mk{e@9ZU ESQE[qjyQGܳ8yhVnf;Fvnq^5mR="?g$ކksl,#5B"XVs^E}+2cOoֽd7\`dڳHWحZytw'Qp@_КvojFnVpm:4uklr]%~Dx )=SI=A`v=OjJ’Yc;+, >.-7[=Or \2֯A/O&?JU_P=VFjZ[):g޲M~J#ӵiݚLF_PE]𺼒jw72aT(fi ˣJЮMd[jT\OgCLc[Dyuao-gl .ώqt=WD6ulVɌᐎ9^|]džon3 ?x~ii5m-16S_i6+Q+]įqUܡ lWKyf"!|zhai Hўkt\˜legO$Uf$((.!a+r ̑s:L}h H< ^GY buo^Y.#^y>{2d8yWwŏۆ1w$~5 6`<>je"CZ!^3<֨,,{}*ne9Y++!;Vt׬$3C28Im|hݾXǷזkqs5RJۣKb<ǽLb{%43ncӒ Y?c ATrCki%ԍ2 ck}!ўSlwp" 8PNJ,|Q}ѶȜK 3SŷmJkrá^-[FTK2FIS#tKvg|cV ݯr iݫ/1%p+ dzz{E~)W9QZ 3=zƙ/EJ 8aۃWo 6Vҕd@N++]w|#]/tT"OA`̍qߥum` M: ( ?:(?:?:(%4ĶHȵ=;d]ڰ+ 'Jis"PJù_Kk(r7p;W ? ɨ^HW@ۚo/sE; <P>These examples represent every woman track athlete involved in this program.&nbsp; Every returning member of the women's track program are in my summer conditioning&nbsp; and lifting program and have signed up for the school year's phycial enhancement classes.&nbsp; We know that BFS has given us a direction and focus on what we need to accomplish with each of our individual athletes.&nbsp; Without BFS and their commitment to teaching high school teachers and coaches the values of this program, our student athletes would not have enjoyed the success that they now have.</P> <P><STRONG>EDITOR'S NOTE:</STRONG></P> <P><STRONG>Lon Carter has taught physical education and coached for 31 years, five of which were in the state of Wyoming.&nbsp; The remainder have been at Capital High School in Helena, Montana.&nbsp; He has been a head basketball coach, coached football and track.&nbsp; He has a Bachelor of Science degree from Eastern Montana College (1964) and a Masters of Education from University of Wyoming (1967).&nbsp; He has been teaching at Capital High School since its conception in 1970 and is responsible for instituting the BFS weight program currently being used at Capital High School.</STRONG></P> of variations of ground plyos.&nbsp; We teach sprint techniques and have speed and speed endurance days.&nbsp; I really like over-speed training which is done especially in the off-season.&nbsp; We do some parachute training but I like over-speed training a little better.&nbsp; We have a number of devices for over-speed training; some very expensive and some very economical.</P> <P>"Another thing I like is sled work.&nbsp; Dragging the sled and doing sled lunges with a sled harness can be great.&nbsp; I don't look at sled work as speed tools but I use them to develop functional strength."</P> <P>The Packers incorporate martial arts training for flexibility, joint mobility and range of motion.&nbsp;&nbsp;They do this two to three times per week in the off-season.&nbsp; "We stretch our players for five minutes before practice," said Coach Johnston, "but before that we do a lot of functional warm-ups like high knees, waking lunges, butt kicks, etc.&nbsp; We also do the BFS&nbsp;Dot Drill on a regular basis in the off-season."</P> <P>The Packers do Power Pulls which is a Power Clean movement in addition to Dumbbell Cleans and Dumbbell Cleans and Presses.&nbsp; Overhead Squats are done with a snatch grip for balance, along with a ton of medicine ball work.</P> <P>At Green Bay, if you miss a scheduled workout, you are fined.&nbsp; "We haven't had anyone miss for two years," Coach Johnston recollected.&nbsp; "In that instance, Coach Holmgren really let that player have it at practice.&nbsp; Coach Holmgren is a super person to work for.&nbsp; If any player didn't commit to weights, Reggie and Brett would take care of them anyway." </P> <P>I marveled at the similarity between the Green Bay and BFS Strength and Conditioning programs.&nbsp; I shrugged, "Well Ken, we're either on the Green Bay&nbsp;program or you're on the BFS program."&nbsp; We both laughed.&nbsp; Coach Johnston remarked, "Bigger Fastr Stronger has a great deal going for them, especially for the high school coach."</P> <P>Coach Johnston believ