JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?:5MkMZ rOSb9ޙ׭7bOg| %I4FDWĿpc,k-PAjgd\%WvR\o:"U:7ߕOuVq3?Lqǟl+'H8ePxik(L $SIp=Ơ/d'5AkEL@E[ (P py$#a~b91 PKxdT-<kD@DICi]Jr*I@ZT2O#> S*In*uIt]AY73|T\zϝlӷz$I 7'ڦ02jP){ztDP:* X@ 8ԐD_"2pT88Mv[ Y0el۸:=U$֝4O"l[`}A8e7Pr3֜O ]Vv$LO5x( Sl{i泹I-r+UPۘG9 = k_m# 2;!2iɂ z:Ƣpv.̽Pb⡆>֎9ϒ'{Pq==胼PMvr1b㟥 #CLՈ9㊣2;fdY%9ֵ<֎-&ާk*O>x-r”Ǎďn(BTATdG]$Ҁ,n_A*uv=2nF+HǍӰji\zҼ񝠌*8:v'ށ&y#?SCw/dv*U`\֢fH[9{ )G9P&6uFAdI@^՗}=Vv<ֿ>܌qry4YHFJC=I%MQadf9)?NUW h9C@ TFf94!9h)9HZ}jœY1[Ps x?D8@ ;HhrHP#&$L#qE('#* Jj4;⏰JNs@<E@hXI9h[)G(CQ`ų})i*OJZBV C(6g9 N=,}Wd*PϡVDQ>ն` Ѯn9*Ehf%"$g"(R(t*Nx֣tbIFjq8HO' \OQ@ $Ms"C# 'ҭf6y+;jrQ##eT1n3P"y`c4@?䟝y c4#9=Sw;=en2E9v7/qKAUÌu9+OJ~iCq@(؇EA7Jv}6\$ͼg?JMwg&,ZC02 mg:GOWƥDnx fW;A늉Y&[v\.$l'cHOVyZ֐@#^cVm<7)b(x`x=hٛ4U 4P98+&shI?y?JCB)Jfc(V<5D@+@.|*z\ϡmQov9 `TtzuKȈ\çj #W3y{LGFquR*B-^X]x0}ksnC-"}Q >`Opjs+3OS֌bZM{X??/׭gUuomcLgP:x }Or+wլqa18*M:dyf0iq)Q|ƶ8* RjvLsL<]N*>zPsPvC+D\I i.ԫ'JHkhSzp)oaY3 J֦h>BxXI+~QS%$]R4XW'-tݎr3=Qyu: h #uzF= "]c7X4xչ 1vV8+'0B[k6 V?5Ά*ˏZw#jQƑ/9sRHZZsO#l^ ۉMd;aJH9ǦjpؚMx[H-5p(DA`Ejwuin.FO^WOI7}Rq~[h[fCQ_yn Ht=+ǷO-mmDg J[V/W~%kj{qF\o&p^eHݞICS鸊vs# ǞJh'

c6 pmx%`sƓ603\uLJt˩̹`I BMZ2dg=fo眼 ' mme7b 6;Tê\ç-Wr` ]žTVonɭ[/2ſn3&Tj"m oRVI5|N>nʽ:ʝEivs[:[Tgg=i34Z=Z4|#x2xuaY;reTpr OBԍH*$Q# !OM {ӎd1?UodI0,yƯ-Pw'U;kYn{u;c֓J)8-YxϛO-+4>nxU|DiH #VPP9ܙu 1W nS=FCc#t% duIp'_T75(1ۢļ'5&T֥y&'$@eE@Pgat{Kݥmv`K \U#G r[]iKm0H85ŜU}ok*~VlļZ'8OG{8ę+~ZE'`cjwETk)A+jqvou6w^c>׮LZK)ZkknL͌)ƦlHaoU\ē[yiRJs0|ZI} ߆cj~6b 3"|e?c J>i"FdPMOPTc=#|Sl?Fj᛼G:-FV2s|,}t%.Sɴm]i_q,^ I8gveԛ^W)|HL{W+g{f獰H[ѺLvlR62x@?1) '.E#Ux:D土jlҺ!-AcQ"BAf9u*ͣd5d^4hm&QOZRV. Hˬ\bBp1^dS=9i^4W@GzݳQ^dct{ٞ,8Z5 N1֓`9=Ԗ+ ^F@ǻ)vΌ ޴׳\[!8S۪N T ƺYA$V:*tr9i/T5XkoPA։SmZ)AL[oS(G5q6 wT ΠK[˱c⼙xicj"'o&cֵ;NHyT|'֋vMГˁQۓg#w{z|<ԔRҐI7FHzfϧer@GE߮s]B؉)iهtsfbIf$ޢlh'vdcWa)qLB&Sc=)@Nx1iyj)X)T3ɳ#8N`25ːHV'eT|9v#\Ʀ3I#z|VIp)꺄7^t3#<[֢vj[n='Zm<M~dl8#G;zD3LrCj^Ԯmi(,rHݓCHsy5{DJ ]CI6]|lD+EPg1;I*IHŏYl};V4[MM.jjzQ#֓Ar-QNۊ*yBax`/Q^ψeg a+LCI {\큸v5_%rIڟk2J@ҮrT4.uR1p(W;/6mҹk}u pLw+uTjqfmΑx#5r Eh($y&%a4g|jy);rX:2LJCg CZI.N gUxĹ5Sлt}zoΩF!7\iK^# $Y~lcҰ̃X q3֢ilT x9Y] 9y:O$Wwa{qpcqhF:WrzYFGԂE=t뚡X"ALnlּCH"XS|fU7ulRd#ةr`.5@\?6*ORi>̝r'TecC/2Zȍ4* Gך(TWb[`'d\ )<=XER֝(Bb * ZntQC-&(niQHn$t&o:+* pv&}+X8(!-w8'E$i~:T^i?Z(Hiw9)~b+&hhLI袊@J8( c$sZ(%Oa̒`􏊖4󂨕$mzt4QL"(*FryK_,A1EuH<иd4۟Ewe{#jeϭTsU)f+BVKvS TEMwc836aH|Ɗ+& }ʓ36O:S*(9qR`hj7!F<iE=*ŀ65p( rs|(CF-/cq/ou=}EdsⶫVz΃hT#VAz)$2"<`԰# ڊ)Uh$sEP#ition, 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 is the BFS Training Plate and the BFS 10 lb. Bumper plate. When doing a Clean or any lift from the floor, the bar needs to be elevated high enough to get into a safe position about 8-9 inches off the floor. This allows for the back to be properly locked-in and the chest spread. By doing this, the athletes are able to place the lifting emphasis on their hips and legs as opposed to their backs and arms. You simply cannot do this with a five or a ten pound steel plate because the bar is barley off the floor causing the athlete to have to bend almost completely over just to pick up the weight. Both BFS Training Plates are the same size as a 45-pound plate. The 5 lb Training plate is about an inch thick and made of very hard urethane, while the 10 lb bumper is about 2 inches thick and made of a softer urethane that gives. This allows for th plates to be dropped as opposed to being set back down. Kids especially love the bright colored 10-pound Bumper plate and the Aluma-lite bar. It looks like 135 pounds but really only weighs 35 pounds. <br><br>TEACH CORRECT TECHNIQUE<bright room equipment to speed training to motivational seminars, find what you need here.

Click Here to Download BFS Magazine & Archives

Archives available online at www.biggerfasterstronger.com
Knowledge Base: Take advantage of BFSs 35+ years of articles pertaining to training, safety, motivation and more. Over 1700 articles currently available with more added with each publication of the magazine.

Click Here for More Info
qDlnLf\i"PA[5嘧R 0c)h7 @)E=gi8?'n{2R64+ErkeE5.T 2%k4cFLSiaa!#øuXUZe6ǵ| Ė On܋i)N8Zeeh)j1sV R1=MxV{yHZ)WE|R%_9TӒΣo#dE"0WƧ62n)w *#d 1AF?{m'Lej*W'dHUy