JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j)+u?7vݚиg1tW?8|w$89 ‹4W9|Un'khAGZai;Bܱ W|ǩQ^9yh Lgrۈm!lV u{/>[a<٭1z3隞tSjG9"Xp?J}IͶ eߥ;v;57bYzzSȭGj$̀C/X44'𤤘J?Ӟtw"%aɺ=NY>=#`h]Pݶ>)+c٪2Vs/Zܡ3pZj:HPs^wGIRi7]wײoofd:~5<إEU!_'xU#Ѝ}bzWP4 #H8@ӅGZvH2w6p֝ştYYcs6ᴌn#.0:b[I6F VQA+~t[w:Ě},lǧ4WQX$2M&( TY]xt\2 #;=zF.N+pA1^kRm5s$đۿr8?ʧ-?JN{6wpI%͌l'9'ګ2đO @v1ZIhf÷ֽ ?*|zWW-WA-IԣuP^r%ݴ1^_^v R=s2`+E_e%dx6Fiѥ@Q|лrq*QEEk)3qZuXڣH]PpcT3@〩 1ְ|3ȡ夕`&kP n',zP3iAu}?Bӎ~*Rդec KKpG!\=y>.4$ %Zzlr؜liv^ +ީ4m#$gҨz-QE=+R8*P:Vu8g&elB8?J+jZͭ?hc֯K4&%yI uv,6zEz7j*bmREIX! <ߍb cZOlFp\6ASKU-^ .0> yoME@*p9u9Vg;G&,/!8&@@j+]MiFK)LjyRzCǨ49 c!=Ak1UZnx&V9_U&ɇ<7]K ޠ$0`x[ۈ˛r"j\Z&7 :[cP&UT)!6j/(7}kmYm\\p껍Q4*&rL"%U_*p^:UIW'gViq%0j.qu5 G1hob!`kxn]NkU & Gb=:ҊLZvW+!Xb(rF0xg=1[~{i$ށ(ȑ?V'uC,\*"z mݏ5RPH9+1Nf임ZVT΄N,4yIdek5x.0$jW9$sGTy%FgIP29,Mƭ&BF>b [B1b;a@9EWR?tZ|+CwuO{ Vڝ<6qvJzg+qΐ!^~m]YtI 9Β(P|u v7w@9:1B?5.qӺ,K+٣#ʌ19YZŭJm/QF`sҖKB2QZU&y,nN{ƈ:)&txASw$72FP?n3{Iypї˕S5xJ0Uy[LNf # 8nJ2Fl!SVށ&#'0S{ZL$3*_][8ɂH$XT\w>,b4}dou",=~#xRkq6ߥzO½ Ie9mW~ YQúnY-a˩,N}DL+Vrv.V+{WVIY-P-4dzf-YrZoxvwC<ˁG?ҾoKYݣ8AJE;m!,4{TϨCuWw@RriM+C:BA zd5֑ 2<9$0Aмi֟o,.ṕ@r0ҦWyֹyb~]x$v8#:kI R=tXc۾}.~Hyҳweۡ?D Kueua"]ٱ[lŁM&';EB/gi$N$z_;r\J}~cڥkIuIo2R1i*}=P>KvaOֲn5HP ,E>$tZ٧|r|?l,uRyrKf8Ph.Z&&[I^SnǕF~~ڳĂw^km|EUG$Y_9GGc+ӴxmR8ڊOGX bi*G]&$&2qY-LF͕{wET)4EyzpeR[pڄSHʊJ=!/&X௡hv4J.7=8*B+zlCoLqN8 w6DŶҼ{Ŗgе!3[wpHAjc`#Մ&>^jB>@3MRAsf}\Mkm1t]kuYm\ɶEC*˞AK1h-!u1}kk]/ >eQ;@ 9ⳓM Sx{tգM߼@ ֮> ZGwb;[@qKd!]VClG`/9/f?JYUX)<P2ZF͒FWƗүod'{h8 maQ3;!?kGk4HǢYIr@fvy- 96gb[gl͙Q?ԱHҸۅhH,f/d]uH̻j÷ ;mB+r/7& Yhr 7I>IJCJűt|OLOpK qK.ާgG'Vq2G)Zޥp!S$a:۽:mn=$Ojf92 ٶs>eUѓmѿH44ʃ.]݁2 R-m68Mz^qaw}10<-XHC 4/'UȌ#n/HJL yߊqdI1ؒ0Iu)#l#z҇@3c`yķ8.v;f3dbYy9bsJooˈ*pQQ0P8P@->x"Q#)}E{lMu#Yjϟ6'lAvqΛëBd.6WS^Z `=jb}_?$.$A+OpDJA6u'/y%`l H@',xJ-K0^IHyֿkqi$QCj"-KEmjC͞HFNO_J? x2s2eqM6&fM$w^.ydRAB606ֽhZsHOҼ oYW %_i9M:S.GJM*[yi8PV͜b+E_zAE}Nmt D<⋈2oN8]DIesZ-MnNM_C}G=ڶ5s6Lsv$P[h!,sL$p!GPWdq)t};3#01.3t4+)-uv椰eE9$`Mjf՝& rrM\`"g;B9>rQhqܞ(Y|Cn4O K5I%ary#xĺO?$n,<? +íksw79DGJ'}by0]j5k(4=kLB.8֝4QzC7Ǿi e.n/!@U`0:<*ukx"b1,Hʖ׻`8}&4SW9<+M[TGw.* ,I@P|=F}*啼wœ`tr,3..e"I ǯxTC8 w(*M~&P]]r>VlSL3ֆz CLTؠT~kf +=;JP8ޏ&?בj.yg$*1ȦբoOO·$(1;ge 6N@Ag>#r>xzd KrB=AT~&N~j9 8p Cw4JRN#ߴnګ]K}9&/%Bnb[nldkV,Ѡ`:T2P_r:WQ`ӣ(F'>xW_E2K&6'u[u}VeQTCJ-t%A-ǵvx=-հsI\W%S US;/;zp 13Wl 5$M>?k;k4) '?*''jK8:WY|<8QpξOR="[4BN2o8I\[~:B򨕊`zW>?}sM;9?Z}w"R$hFx7O wgVƑXbZ%Wқ-rH{2YcSGodV͊L@p2IAAzڇ.'#8Q6+Ş u:;k)938:WU÷~WnLlTv;:(+/؝F#u}ε?Wn@R)LGLԂUG\ߊ+hzW\XgX!&t,1(i[h$r]PNQZ٪Qsɭ[ lfq.ICKÚIs >VSJѵ#%Ie}5̓l`jq})u-؟Z,-i=_uƺ {x,}s1ǽCGZ(E$ǁ,EOpElI.  /l"L8T)Bsm۟ʛc4x.ܞI47?ZLEO;ʱ2śְ멶UuF$O`SKR&W^ "1#LSҏMZ{h{kby$hvElt`ՙR"g#HxgNY:2?\Ֆ3IʺI%UjYU%ѕ6os NL7t-Ib)gxl!9o2Ge`L }k;Vm$жd2 8#Z>'5M2 *6PZjRiʟ4(kgPK_MrF. r;5m|&/ cPgqm’[^Iҟ ߃x>Oo䴍(1;W߰й8zga#cry4p9.r{⻯;}?G>V/#$r +3\ѭ{2J(Â>Zwi5BExc ~tSAxQHJ 6ͺ 4B;?Lš5icyF$֎h4_Lim"{qWTw*-* E@qʸ%Igv CaOZ3K$zR76Q*RLw.E9cRŷqqYw9Қesޭ8*,4ǝI8tdgiX2}ns M*Uph3Fd~u5,7s~@IuJZ N)<:ի]fŷG;oJ1ri(S=}s֗g9'aW:c\ѯeLp*Km#[Lʜڻ66^\[b#&z1<ҚJ7 sxpE'6ȯPoh(spά@iZɤ궨 %Yx?[XjO. 5Ȧ&vtRQ[Z( ( ( ( =p*Y?ʀ>fl;'q䚲mʱ=UGRM"_i,pRzѸ9PPki+ snY(ׇk*WfL`zm;%sԾ"iyRnf#y+Ɏ53ƥ؈O$c;+Ԥ~8f"Elּ'uw'ɑ:0?)6S8 Ym"de9qj.,E@2Ol6K*l3=*-*+ ]e;` TGk{4ݑ˗-ԓ)XCC#ʤA[`jpr]cTuYk:-6Tā")boK KoʌėröGJfx]VZI' 8to$?(Mz´xfWpZ:*cfQKEh ((((]:% 5ԍ恡d|>?\-8[o5jo%),R aiY6W4 W?+Wg֭$gb`eϨ=ҋjHz:ƯXZ4+#;+ g6 {q^ Iu@$MT֩];7ucc-뵽8RKxK֬ͬ#\F&=:KW{*Fx8IZC WM*oh d[jRihr#}r@=X&ck'Z$I4CY1=ijKƙ-kCjRԛkkQ2cN::j2Dl!f:ckK̲* ,=+cӡ-mIaU{T<i~"h.iIy-Lvwط$-fI$v}ONJP&ΞWG 5^%燯Lr~J>v:X<WK3orչcDb>{SR8"%[H[FKh5^xT#jfE8WRTe6@ ,3VjR] `exm4xKl[>]_K}( h=~gG23i> ynS%zJYiJ"mtqQZzu+XFRln,=A[~/y7A͟UV浳xd'TV,O'T;qskixfs v?ǽoY!{X( cMO-J6J5xXaVmPjbQEQ@Q@Q@Q@Q@p{qLl n 6>rV@a 8`/5hm jZ)ȂkHϛ$5E i31tU9p~=;VHkF,.Uzӏl{/h]{TSZηmqʼn"_L!ִ,;8 $fnùsɩHZ(Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@avelin, basketball and volleyball, but also for her confident, positive attitude.  A lot of people don't recognize that weight training makes you feel better. It's like reaching for a personal best every day. It's a real good thing for anyone to do for their body and their attitude. It makes you feel good. <br>Malta's program relies on the BFS core lifts, and BFS training materials have been on Coach Sargent's desk since he began coaching.  We start out on quarter parallel squats, then bench squats, but with each kid we may work outm the opportunity to wrestle more athletes from A and AA schools.  As far as our program goes in the state of Montana, I would say that our wrestlers work as hard if not harder at practice and on conditioning than any other school. <br>Another reason Conrad s program has been so successful is that the coaches have adopted a very sensible approach to making weight. Says Llew,  We explain to the kids that it s important to maintain good eating habits because if you don t, at some point if you keep losing weight you will give up muscle and strength. You re better off becoming competitive at a weight that you weigh normally, rather than trying to crash diet to something that is not even close. If you weigh 176 and you want to wrestle 171, that s probably all right because over a season you ll get there. But if you weigh 176 and think you re going to wrestle 152, you re probably making a serious mistake. You won t be competitive when you get to 152. <br>According to Llew, who serves as an assistant coach at Conrad, conditioning is a major factor in wrestling because the action is virtually nonstop.  The condition athletes must be in to play football, relative to the condition they have to be in to successfully wrestle, isn t even close. However, aerobic training is not the answer.  If you re training for a six-minute match, you want something that will train you eight or nine minutes really hard because you re trying to prepare for a very short duration, high burst of energy. Exactly what does jogging for an hour and a half have to do with that? <br>Llew believe that BFS is a great program for wrestling. He likes the flexibility component of the program and specifically the BFS dot drill.  The dot drill is great for wrestling, says Llew,  because when someone is trying to take you down they re shooting at your legs, so the ability to quickly move your feet is an important skill. <br>Eddie is a firm believer in power cleans and squats for wrestling strength.  For me, I really like the power clean beAs/8v嚋}?r valign="top"> <> > 4p8#'LN1%k$cmjX5M<_F0גo\Wf#BKȴe4VxJSҷq{{UFk~5ۖlÏo?Gy$^Zkp"z/sXF9ܹz(,%xdy6ƽG%EL//B÷to5$)*D ~ 2 6N Yp2"}:}Y,1㗿,@ʁW5}Gg=5=5V$1cVVfŸ kg("~UyZFooo7P=G;ZnǑAj#N)3@6F#\Eޫ]f=s`lS"#'>R Bsja,R∾τe$QgV(o2R9AHx8Ѐ%&]q^ ݻ!Gr Sq%\D~82צݏ('q9F:|,dI|7jj}dKPr^YI,ױ>iNIv:ۿ o?uKy]:1I j1Xc\'.phwCn$:2i}ٕA'˜7yOۖt~&2e峅D17фޱط*}VـJc}\Zm>7X^N-ɿ 3okLaR>T#nO캿qF݆XWqEnVO\)me99 kW]z$Mm?Ra󭾏q`*ƎB_P Yv~}׽C>^zEqe2\߂YeYn+ eV4Hj1wnf5'la9]:"yp M#\t8&(pm6 B͐һ?9Y]6lUt'Vi1f@#n~^N2$QvD}`\QHt L~^m$ EIaoFּqr HWnN+"_AcFYk $stYV!0(Ϫaz`6>rsUk̓X\KnHJ+|>48m{]}1Awc[E5R8#S <8dX@&(䒸]!.؝2>F\&4JѥT>#ӏDwd sf狳f͊6lإyY`dlٱWad# EI)FIe"#F'!ML|fSf[ w(deSaѐH=An/)^Y>P,N0sU >q#ܔcsFWLԭ8=HVhOUoro/Oe{$W`|*vCGg8%!=9TRmCP~/w(>6ZWjF~@uSFs B8``vl٘/+6*lإYfɼYxBjNAœ1ڗ9r)0j {h}<\3#,$)pΕxyo 5A W-F(3Z.t]:n'6eTm`~S$ 2+[5΃p 7?rx4c>Z{f ٳb]6l Yed^lثI:G&~IxǾJn]te R-?e˿ɏy>!)\ rEnt߮G&60H}X{9 ˈlkYU;HYvc>&rd* rg0D7b YKQjzeӃG":l4 /,BG GNBZoC >)cYr$6ef͛v^U2Ccdo ز#FM(W%cچ貊ݾU|RRf/?>l?}~L?%܃]i&MXQm$5?5I䱄EқW޳_7)~y'PUz#n~D&?x1Pvl?Ae;Ύm:8Act UC4*i˘41?>k;ΎkD[v]!jl<Zf΅չ1֝3a?>iw1u?o|w˓kx6sr_e/ot_3SaM׷.?^x6F_Rz>_o:r?lOe͙ݟZs}/o{}0S^S6m_yqGOs%k?oΡ_^yO6`k<9zo/쏳Ӿ_tztag3f|޷Ng-ٺO*͑,Gڰ}gӧ{㿟> GӿsgsdTxH=+WwMwX޷+7-IUຽAI i@dE> [@) qWօXֽM^?`bZb<鲃"xuR;aђFFe%HbP⩬7(*iAװP]ʛ{Ur+U?W hn>cO21+R;Wisn Kx01U-)[UxDJȧA$⩋<Ÿ |1T=3KvUW`CRQYyMdiFc8BDG%1TH7 4DTq\UXX"-]&d5ew]qW~[KVk0=io"m"n4XgrIr;IWNqTcZ}(ڟ,Uc|U.8s [0Eit$R\TTC@7;k7i1LHcOkdW<l^(ڦz ;iWPXҧ95>%lw }]OˮԆP 5(:H%بv !nwxR!Dr,a-au**nTپ3KF(S[4e+X(zT12J/ƽ(:pHF 4t2ivD rX9ȃk(}@#6QTX$*H")H:We{(s֧fPU' ФJ, ;"LZ>i٥5{) RQ ľLG<~(5V@v? Y(ocJ6}4y镭i![ae_ܴY]MWъ+U,@>LS84=#vt@m