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ÁÁ"“…#—ç¦)Žñ"’Xœpj!÷‡Ö£—ïÆ’ŠÇ=Òl¥Vk‡ÉÁëÜÔmßëNþúÕò¤MÀ³±ÎwT‹jÍ–dÜ=‡J–ßî~n>ô¤Ý†µ(-¢É…³ž™©”[8 ÏcR¿úÊ ¥v2°p0}³Ud°l“°‘Ø«Qÿ¬MØU&É1¤²r~XÈ>¹âŠÐŸ¯áEh¤ÅsÿÙid of a great player, Well, he s just got football speed. <�br>Coach Baskett has narrowed down his athletic speed program into three easy-to-learn components with a variety of drills to develop the kinesthetic feel for his system. What does a wide receiver do when he makes his cut? What does he do with his shoulders? His arms? His body lean? What does a corner back do? What does a baseball player do to steal second in the fastest possible way? It is different than what is being taught by today s coaches. Dale Baskett s system is a difference maker. I mean, how important is getting from point A to point B a half a step quicker by any athlete just through correct mechanics. And this improvement can be measured. It is not pie in the sky!<�br><�br>Dale Baskett and BFS have formed an alliance. Coach Baskett has trained over 100 NFL players including 18 that were All-Pro players. If you would like to have an speed clinic by the world s best athletic speed mechanics coach, call Dale Baskett at 858-451-9665. and keep excuses from ever stopping him from becoming the best he can be.sŒ‘ÐdWS\·Ä[hdð>¯+Ä"Û6Ö*2>†€#‹‡Iâ{›o™¡WòPñ¹ŽÏÔÖ^™ãvoJ³ñ™k:°-nöò+Æpß˜üëRÔÃàžÛt˜O BÛÆBOÍøczÇK8|1¯xVîËW:ä÷‡È‘÷ùJÀ§?.3@=ÏÄ^ËªÞhU¤ÚN”ì“I3òíûÅpÊ»ŸëPø‡B´ÔíÜ&í¤ýÓÐÀ‚+Ë|!ªZh~ñfŸ¨ÏWPÍ8häl3åvŒÉÉ®ÓáU´ÖßôÅJ³p÷YÉ¡ ?ä@“þ¾#þuÛißò µÿ®Kü«ŠøÑÿ"Ÿõñó®×Mÿe¯ýqOå@Å»›‹Û+Ø[Ïq5ì¾l±Â>cr\~U³ðÏT“SðM¢Üä\Úk2·PÉÀÏ¾1MøäŸSÓõ¬®,Ð°òÂâ@Hàäf¶ô1ô- –îK¹I.óH 3“ô&½ÿ"þ¡ÿ^Òè&¹_ƒ¿òNìÿë¤¿ú®«_8ðö¢}-¤ÿÐMrßäY×Iô3@ÅyÆ¡ñRæ;ËçÒô)¯4½:M—7BM¸ÁÁÀÅz9é^UâÙí|KáMSþJ:ÞÉ¥kûcŒÎÃ“ïƒõ «Ä>4m†‡q§@.ŸÐñXÚ]úø£Åž‚(<ˆllMÓEžøW÷È#ØÖ§‹µØëš6›¨ &úÐ—»2FíÈÎrGN~ž´Úøs\ƒÄš ®©l¥csµ*AÁ±þ(.ï‡Z¶?çšŸüxT ïEïÃû¶ë‡tX^ƒË~?Ï5gâpáÞ¯žžP?øð ?äœÙ×Iô3E?¬À‰%øù¢€5þ 1_ë$Ÿ²µq_ÇüH53ër?ôíüzJøYÚ ?dqÀö¯0ø;âýÃÚ=üµò[I$áÔ2“‘·‡µv~ øQ§k´º¥íÖ4ùó„å|õãÞºxZÇÂZGØ,²³oy$?3·LŸÊ¨ÂÏðý ÿ¾[ü)GÄï“í¨?ï–ÿ èl¬-tèL6PGe‹•p =Mp>$ÿ’ÝáŸúö“ù=oÿÂËðŸý¿&ÿ áußhw?ôJF²·ÖY@8RCà=Å{V¾²·Ô¬¥´»ˆKËµÐôaé\ÿü,¿ ÿÐjÛòoð£þ_„ÿè5mù7øPÔz.Ÿ4±k± åˆÊíôæ³´Ÿx{D½û^Ÿ¦EýŸ%Šý2N? ¬>%xLôÖí¿ÿ…;þ?…?è7iÿ}ð Z‚ü?«_ý¶ûK·šã»²ýï¯¯ã[H‹*"…E+›ÿ…áOú ÚßGü(ÿ…áOú ÚßGü(ãWüˆOÿ_1ÿ3]¶›ÿ Ë_úâŸÊ¼»â·Œ4-kÁÆ×NÔà¸ŸíÛœàg5×XüBð²Y@ZXÔ[¡ÅTø® 3L³°{ki¡Ô¥òd72˜ÑÁÉ#§Öº?^ÜjÔ| ©ÛZjö“O$`$i ,NáÚ€,|ÿ’ymÏüµ“ðù¨¤ø2è~[`JË nzßáŠ(»tYcdu¬0AXgÀþbXèZy'’|…ÿ ( þ_ÿÐOÿ¿þÂáúiÿ÷áÂŠ(ÿ„ÃôÓÿïÂÿ…!ð†®…§þPÂáúXß‘Gü ^ÿ ‡ýùQ@ü ^ÿ ‡ýùÂáúXß‘E‡áÿ…Éÿá¤ÿ…áúØÿßª( þÿ…ÿècÿ~¨ÿ…áúØÿßª( þÿ…ÿècÿ~©¿ð®ü+ÿ@;?ûâŠ(ÿ…wá_úÙÿßÂ»ð¯ýìÿïŠ( þß…ègÿ|Qÿ ïÂ¿ô³ÿ¾(¢€ÿ ãÂŸô´ÿ¾OøÑÿ ãÂŸô´ÿ¾OøÑEð®<)ÿ@KOûäÿð®<)ÿ@KOûäÿPÖ™¤ÙhÖb×N¶ŽÞ$„Œ`dõ¢Š(ÿÙer-heavy lifters, look at spending around $300-the price goes up substantially asfection at the college level especially with those entering without much of a lifting background. One of our greatest advantages is that the multi-sport athlete can experience uninterrupted, progressive training cycles. Available in log book or computer form. <�br>Start right in with 3 sets of 3 reps. This is the first week of the BFS 4-week cycle Set-Rep System. You will do 3 sets of 3 reps on each core lift this entire first week. You will also begin recording your workouts as you establish your Rep Records and Set Records!<�br><�br>MONDAY+ FIRST WEEK:<�br><�br>BOX SQUATS: First set, 45 - 145 pounds x 3 reps. Now for the 2nd set, you may either go up in poundage, stay the same or go down. Let s say you do 175 pounds for the second set and 205 for the third set. Important Concept: o the final set, you should do 3 or more reps; preferably 10 reps, if you can for the first workout. Don t worry if this 1st workout seems too easy and you aren t tired. You want to make sure the spotting and lifting techniques are learned.<�br><�br>TOWEL BENCH: Since most athletes know their max on the bench, take 70% of your max for your first set. For example, if your max is 200 pounds, begin with 140 pounds for 3 reps on your first set. If you ve never done benches before, use 70% of your body weight or 105 pounds whichever is the least. If this is too much weight for 3 reps, use 60% or even 50% of your body weight. For your 2nd set, you may go up, stay the same or go down in poundage. Do 3 or more reps on this final set but on the first workout try to select a weight you can do 10 times.<�br><�br>_________________________________________<�br><�br>Establishing Set Records<�br><�br>It might look like this:<�br>145 + 175 + 205 = 525<�br>140 + 150 + 150 = 440<�br>The total amount of weight lifted is your Set Record. IIn the example above, the Box Squat Set Record is 525 lbs. And the Towel Bench Set Record is 440 lbs.<�br><�br>_________________________________________<�br><�br>Establishing Rep Records<�br><�br>Let s say you did 10 reps at 205 on the Box Squat and 10 reps on the Towel Bench on the final set. Now record this as your Box Squat and Towel Bench Rep Record. Simply mark in the weight lifted for the correct number of reps and mark in the date in the upper right hand box. <�br> <�br>You will notice that all the rep records are the same at this time. Don t worry about this. These numbers will change rapidly as you break your rep records. This will normally happen every workout.<�br><�br>_________________________________________<�br><�br>WEDNESDAY<�br><�br>CLEAN: Do the 3 x 3 workout. Use 70% of your maximum. If you ve never cleaned before, use 70% of your body weight or 105 pounds whichever is the least. Use the same procedure for the 2nd and 3rd set as Monday s workout and record your efforts as outlined on the previous page. On the final set you should do 3 or more reps up to 5 reps. Try to get 5 reps in this first week. <�br><�br>HEX or TRAP BAR DEAD LIFT: Do the 3 x 3 workout. Start with 145 pounds or your body weight whichever is the least. Follow the same procedure and again record your efforts. Again, on the final set you should do 3 or more reps up to the 5 reps.<�br><�br>FRIDAY<�br><�br>BENCH PRESS: Do the 3 x 3 workout. Use the same poundage and procedure as in Monday s Towel Bench workout.<�br><�br>SQUAT: Do the 3 x 3 workout and use the same procedure as Monday s Box Squat workout.<�br><�br>The Second Week: 5 sets of 5 reps (5 X 5). This is a brutal and long workout. You may wish to cut down to 3 sets of 5 because of time or energy especially on the Hex or Trap Bar Dead Lift and Clean