JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?\)RχqTG4R/cj2* }bMK՝.4>'-W3MdHW 8Y/lS #G< $nLW)@tnm\ G]6> ,jC.5mnQ_1-#, VWZi:}9Mh/fsF'ilQ{H5&6V@uk/þ#Z# 퐩lv-8MA;rqQY۫.l\ȌI5; ʒEkrnӚKtt>V8Su]RAnHJN!HvfPb@ܽ*y''|1uJ̵ENZ#P =7PU$HzuIlk}n)-U{NX'`:sMIUӨ;ÃRVub֖QPhpG.uVQhǕ!Lczt8Fr~ $08nRl2Fc>WKd|8ȨVċ;6֖6b `.yby&x TE\laZ^-&vzRNOzBWvEc(:XgT:|q{:3qt 5zƶ[UM$q[qƙcwq 3GXF8Xu]z9Eu6U¢hZ00_zn}ѸX .@>>M~0ң'9`qmۡ>~)o Uec^(cDVH1f$}*;c+P&m {[ 65NH&f;RHҴus86kPlwKefFgk?!475>f;7C$F.nw$۶01޴|3vȱm1L_/(T'I 0m1dT,sԌN>s*7 $feduRC+\tI1%ڃ,u#%^Oh)Į͋[%#S"cy;sXt=R!7[#X=VVYX L xD,X=Vwotm7i\t>[(^Wج>?`E?hl/"]CIמsZk}NW6sϭt>$ю yn7Msi-&~WLn+FU,dJ_C2,Gg'zctvC69?;&e;2%<-38WC#099ȫOP<,+0Mh{O7#*i+"8„%at!q %SܡT\UN 5Au]ğz\6 7N#IIf 4˶3ZnY%`z ӌSsNJ"oqUΜ.tې(v1 t2N&F :%8FIi$r1iE {QVGpJiqak6'?ƪe'ŇIYW+xJэϧEMn #EVv q6I|G8ls+򛻴 ƒћUE8Wibj yW>Z(ҕ>vcx}.#]Qozu:{45@n/K93Jv٘ϸNuDY& '"(VQlt{'TZ^Z@wnq5$g'QY,i$1ѸdVu&b-lG[*h̥AQ+%f8$.4`&C۞~m,PI=Rkd%ts-;3KJ6񒡑VZ'I!d9%=k Meơ$_lV]Ca;Jl mgp̂:)#=j-E7Nb/ܞ13eD7Vݴs*_nAPV@U›LqG'k(GRQKXMkܦ}8#~׊{ ]P-jqүtn<8HLI#Tg-j?_ kU^2kNZkK-y5"$maW%Y8`kѥYʈs,Π sDugh'e B2~?u5Ϝw):շG΅n G6Ii%֢,1=Mz [maV0x֓2\d"֑mZN+Īwz k| 唹.eoh3>zU-ݮ#jl"rK.eOB]'MV3["-"+nk]Nd*5[n*ÛHHTw9N*UZw(#ž#Mn^85EcO qKwuy6o??T鸳(z/­ n!!QXp#z=֛i}Gsr.e> ȝ%ibNo9XlgrXsKGvkf·V"hT} p鴋_:[`Ǡ?M68.Hr9{/j6چoqasqRq^Sne$z g3ty'f['cIņYga9>Bi3c$cچ@}0eTP}N/ *սIQ8!FOA֞*՘ie!o*R{~l8>i`\ޱM˹ 16{U(&+Pq\T[RHΘ;;۶#5|Y嫧4*c?8:<ӓjrҮf )^+_fb녤qϔkhj$و_(`>Y*0;0imMe* [^F2\C#T|̤n[ig'ު L\c&r='U/Rr>av5ww-qn)Hו"FbA9_ qi:2\\5RJu'l $Gt2 (W$NsE'xgQr"lA',!>oƙ,v׬|I帍Z.Ebuv(tjݐ\3TaVfҮ(b~EY[QsinSW)YE^Cc 1G&1ZH0:+MíeٽEer嫎2s(Cg#8cYIjm hH$tɔ(٘r+>OBJ5r1w2I'Jc#nrAWIsVU^ЅSWHk;ְ-sYb(Qe8&sV#$k{RGzVrķ*4--"iQ[E摭r&t2@20N FTrzTRiPzjRc*( 'PρֱTe*QE4( y>B1gU'6cʅha#W#z=hG֊=h+c2(Qnb'ZNѭ #w'ñjzʳyB7=ׯ[Gm08[UDp>[^3)5U-홙/#$ Wƒ e؞owIju~(Bio`<^G{jk, ]};Ks!w>PҶm9D?XRN». r<1G PjǦ~wrrA{k&ze {:.jѐ¨~*Q$P%S_[BGg;i' IojXoaQp))52@s$az !Hأ`zWMxRMԊɋC%{w̻yuݷ|[? -6qk5l=\z~#7{F,zj+⛿ jb?,Y.g2eCζSMt%M@G3 S+(@{{^]- vǥt Դ¾eЛχS~".u-FQspw8A*A^qUnKMprgҸC$I5zQ}A%<(j¸ȮHBۛդBmJRc9`QIߊ(Фqq!#;V(]w8cy͖$rMcN jΊbhdt a>^Ecd+M=4"+9dgOUMOW-y6v0~O@2Q#Pl?*֐ 9Jk0 +)3hniBQ߭(SK4'N>G%E(_zT^7(r}he Eastern Bloc countries start their athletes' weight training at the age of 12. In addition, we know weight training is one of the greatest ways to build self-confidence and self esteem. A seventh grader can receive just as much satisfaction going from 85 pounds to 100 pounds on his bench as can a 12th grader going from 285 to 300 pounds. However, we also believe strict supervision is a must along with the teaching of proper technique to make the BFS Readiness Program work in the Junior High. Programs like the BFS Readiness Program are completely endorsed and approved by the National Strength Coaches Association.<br><br><br>HOW DO I GET STARTED WITH THE PROGRAM?<br><br>I have broken down the Readiness program into five sections from Unification to Graduation, but first lets discuss one of the most critical parts of a successful program.<br><br>UNIFICATION<br><br>All sports both boys and girls in grades seven through twelve should be on the same strength and conditioning program. In the vast majority of schools every sport does their own thing. Invariably with the multi-sport athlete this causes confusion and it is terribly inefficient. Many great dominant football programs have all grade levels use the same system of offense, defense and terms. A dominant strength and conditioning program should be the same way. All coaches should use the same terms, the same warm-up, the same flexibility, lifting, speed and plyometric program. Begin this concept in the 7th grade with the BFS Readiness Program.<br><br><br>GET THE RIGHT EQUIPMENT<br><br> The BFS Readiness weightlifting program highly recommends several trend-setting pieces of equipment. First, the Aluma-lite bar (15 pounds) and the Ultra-lite bar (30 pounds). These bars are very similar to a regular 45-pound Olympic bar except for the weight. They are designed specifically by BFS for training and learning. Even a smaller 7th grade boy or girl can learn any lift safely and correctly. It is loads of fun for these kids because now they can lift just like the older high school or college kids. They can build explosive power, strength and self-confidence while learning correct athletic positions which can be used in their sport. <br>The second piece of equipment