JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?-/R2085 Ug=U >x] Z^\`9f@jڼqEd:SZ6銏!szQ{9ric FAb,;1ԑ֮o\{KJEn0z6I?ZRy5oR:9#f#Sysp*^$ڛo0N}5vcQf7r~DUi\4#)T9h$-{d ?JZh!U)-c59}3~9)*bKyn#j׆O8 O*n$N2IqQh#Aq)XMA$8뮘IJ)*IfT9e .{KM\66ұ5˄"՝-K·q^qߝBh'vs,Tcܽq@"ouVE*pLRZ,λ 0?f1h7J5?ֽJ hycXu6ӮM'LY3!ѭ-7wˏHZ {"j>grA5ߝN9"t`igϹ-kvGr5ʧw\kQiW o6Zb {s\w 40,c)Ξs'$ɥ"I#nHS) Qv55˞C٭QFVo5ǟ&_Γ ~{;:v[EӱŜC:zxTX"I#v&>/ⷅcYo~xc'$ !(Ԋz#q2 FN84FBxBx1} ͎ U "g+P |Y.YVv E+ڭ&cS61eqxn U8 $+i*&_0H'd19PGJ{4ΘN.j ۺENWɮs0m12N5׫Gc+}S$rp:Q (+54"_A1sSs?bɼÅ3T2$u XVcX {qZjIWљ'aC||ps9?`E(]g=O\ҧuʰW,wm3*țˍ Cuן6UסĄ9$:"ދ~gҲt`.WNN8#IH }kh^kXԱ ?Q3*1+i)jRv:bL@P:1X3`zc5O'[r>%kؗ+G܁~Ksr>s'cu~y?z|;Md=*4Y I$ҫlP'Ǹ)tsTOj围nj'@bk(s+??\Whw-IdEk^=6^!2VG{tUEy#Ϫ6xd0T`I^E\ܴ[+-]HfW%I+4 Ķ} nU⠚E1͒MwRB-xCGhKrODfZۙtidPN3Ҋ|'i6rߑhQ!IJa\*9=7YdȄbABBķ[qq\."t͝Dyܒ$s>m3F^kIԦ\nΩQ19>Y'ۯ\JruH%f6|'.#UH38v^/ݥ=%?ʢR.$?޹i4l@KlHϷ[ WLg:ION Kn UMlssvF 1oˑeyĮK.:^Tp/xu=* }]oVnW-k"#J472: z6;ViynҵhRmݕsM:s>VJe%1ziszWȊ;`k ۹H|b:UvGRFT>f+Ϟ}1CŘsZ[o6KhTa򎃧?ҭI8wn'9?_29wZK4LI]jdTVg$kÒBn\6+jYY^i9)dPzs\qwy >ovpŚ<` JKcOdkAo b6 S'U,htKCeh|=q֪j\-s͞?開[ HWGT7 1ך˂eQ:OS#?z*jC|9/ּ,;Oهca-Wnw'},J:o \}/ ʕ=?쭡S,yc!*ƝZolU1`~ #.nߍ:NNÃM%=pCzfɘW}OK%* Ǹkȵ}"M*H݄hu,έ#99vj<I?֧dε |U^\DߙN>9Vbp#?hXRR}*tz]?f9Ց[/*$;NWn8\߄=*C.F9k ;WK{?SWcK Ӛt.)1,wzVA*Fvx|=oHf <ҵʌ^ _ZVEa#yVUwl5zN:]j|\~bӍOet^$ҠF`w*VRqmr2䍜E>B/q_j[*U=sSmbgo@3Ij8L-v-ˇ!@]yU;IpۧP޾\6y78Ó]Far%hVb;|ܱc]PYU0!pOB{W+yt[ZLu5cwQvo+P'[נ?޵΃O5TvOOam\✷f c;H BDlTvڽD0rI_Z2t@9[-Mk[TZzAʄESwx9RW+R6g#.Y,DLu9]KkZIld+UӡKfc 3V:flY?*t~/J;IGRg{8kC׆#a9Uve~#;at?ҾziJ;E3˹}{9Ɍz7za?,d∥#o=VM午$3amsZmcc1J+rW~d fw<r-b|HtnFGQ]O˪GqDll`}*iC#R}ΥIF+|ҁ"PHI_c&U[K-voR*9nӫp: IldC4 .w_[T6=vEFɡbүҮ;U]-A-"KqUDҮUBp0+I~Z-ƝpzDip;uƢؼ>?X>Wn ZکqbP 2s_:o;v+i#~\3:"6;߲[[:D!kk[ VV÷8zRKuo{fJudSs1U XsMFZsm;aLךj2kreZM2sZ'?uZY/O~pՍjaTU9%(kF*U:*nm:\@˓s]ڲ5>m}1ppFo_J'4R]RKKs ĸ (GKFX?H*+sQc(kgR! ?_}}?VZ'ݶ}TRl@NP1HG:aZ8:+rF* E.t`+ӯN+I,Z+ 댓+YOj1%)]uq7jei2l?J Gto+oT#ÚқgO cRq^Fdkz8m`a@}/ǽN6ӚH5>G)OR?ljEh!!Gi.-S oft=Af'?:uKLik(?6zkj~g&!G]g"\O]@IrpnJ^ 8CZC|ái *I;'צs:O!|/myk,@F ~o6'DӒ.̑$N{WFr19ø|oBsɢ>V]C@D ; }3Em}+-#G?|ҤsHf<\爥K5S\vnMu_3* ד9~2<}Es;-e!qV 0&@~'ץ-EiU܃ڪ7,~kdI;c @X8ri*0I5%~V5]@Oӆ_oƳ,v: ۣNߓVø+JbB0 i6#WSliʔߪ6C0?T'8}iϲZlH5VgqEfijT６S⟊$6PɄ8 f@=@️+-|lyhpGYDJ8MoUϡThՠgNsޤrHuCT<4'4\³g8(Y196y8S=Hn|^c5_ɓ^r+, 0WU{.9rxqJTt$`HOiҡL1sXj{Y>|rJ/C֩[ hҎxT#=yu`Lk|E$IUf$t5{+\A`ymd"8ǰc~93kjVqZ&u`rG4#Q?odue]jBryR܈$¼X=")MĂ1 /e}r3Uy"XٮnkFsܓ]x5vjZ$z x~P5MsjW4,*H X#U#޵mJN¥v2kJ#cxǧJʬjѶ3Is2݊ң  XrgaU;<$BLeQLGles and calculation of percentages.<br><br>The Athletes and <br>Their Goals<br><br>Several Whitewater athletes have begun arriving before school starts, to lift weights under the watchful eyes of Coach Vena, demonstrating a high level of commitment. Their efforts should pay them great dividends in high school. Goals are set to improve strength (core lifts), power (vertical jump), speed (40 yard dash), and agility (Dot Drill).<br>The classes also have female students in attendance.  We have always had good female athletes who have taken pride in conditioning, says Coach Vena. Many of the females who hold weight training records are cheerleaders.  We have to educate these young people to overcome some of the negative myths that have been attached to weight training, says Vena.<br>The coaches and physical education teachers of Fayette County Schools were fortunate to have Jim Brown, Strength and Conditioning Coach at Poplar Bluff Senior High School in Missouri, present a BFS Clinic in February. Coach Brown worked with coaches and athletes from various schools in Fayette County on the BFS Program. Coach Vena will use Jim Brown s efforts to generate a greater desire within the athletes to improve physically and raise student involvement in the weight training program by challenging the athletes to break personal records and recognize their success.  We would like to evolve into model programs such as the ones at Poplar Bluff Junior and Senior High Schools, says Coach Vena. <br>Closer to home, Rising Starr Middle School and Starr s Mill High School provide excellent examples of model programs. The Starr s Mill program was in place and running before they had a school facility. Starr s Mill head football coach, Mike Earwood ordered weight training equipment and had it delivered to Whitewater where he operated his summer strength and conditioning program. The desire to improve athletes remains a high priority at Starr s Mill. The coaches, athletes, and parents moved all the strength and conditioning equipment six times before housing a permanent location for their program. This desire to attain strength, power, speed and agility is what Coach Vena seeks to instill in his athletes.<br>Whitewater s facility transformed from classrooms to bare walls to the achievement of a dream through hard work and determination. Whitewater Middle School has demonstrated that with the proper amount of effort and perseverance, Upper Limit succlocked into place. Figures #11 & #12 shows Matt rocking forward and up to complete the lift. You should even try to rise up on the toes at the very end to complete a full extension. It would be like a calf raise but done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it is important to be in control. You would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><br>Never round the lower back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off the floor or raise your heels off the floor when settling or rocking back as shown in Figure #15. (My son Matt is shown in the illustrations. He started with the BFS Readiness Program at the beginning of his 7th grade year. Matt is now 26 and works at BFS.)<br><br>WHY WE BOX SQUAT<br><br>The benefits of doing the Box Squat are enormous. So enormous they give anyone a distinct advantage over their opponents at every level: Junior High, High School, College and even at the Pro Level. We do two squat workouts as core lifts per week. One core lift, of course, is the Parallel Squat and the other core lift is a Squat Variation