JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?'Q=+XN1sG,  1[3Hd>>J`fR=U6Z"I 08#idXo$i!g9W v %:I{ĩ7:hJHA3w=xS4pC}A\\l"~~nGz\'=+) qiݚy1xOSkMBy_'k Pq+FTTci#vk!!1<<ӦK'vt^', ZQ+&[H d`Oڻ9qNg*=䎵7 '&!UyXmqZQ1Wm< Es+X{#;PS7|dW;E@Pϖ^i];Ts"4+,R8p}YG=bm- r0[12K'9ȿ?U社gcoD':\dӃ=&5M/k\ּ֯EySWUo6ln[Oi>!iia +q9SI5̌(/HOݯdѬ 6}D?xH r5ZѬS⶚Ѕ䁁`cu> [/ +S(YBW75Ag=k&ݴ52VW. 6^jMmvVlCW]=ѷd+`oD+# ?zm6OX8€i  O[yv]c_CW.[mrAݽ闷07c(Wq鎂m+FXIEz2kQ`t T\&!;2*]~&{(6x &S6n^q ;Z,F"Z2>5u7P)8T`Q 8ϧz e+c<8!ܹG#WSir'97\4F&7I觯\:+cۜ9*ٞt np I@>~qꢥoFR7SR2;d1  [-x:UmI*zI1 QLr΂H7t wUu+eD`ss"dx%OFX)AZ-MѠY:A->IUVRw%8tsUsD+z\xխbbwHxQhQՎRDhd֦5{mld/ČVM p;Sѐk6R*N[Ku.ęUdlsgO8,Rp9co[sӟd䍔/)JH/eWR@&f8DZùD!W֭=ZmAm95򛓻3F䓟Z~9KER/hQ!# Ȫ RGLt\2OvR, sR~$?Zay+H }Ej_*NW8u;PVCA*1EHp=boaUTMnWПA֮ȡbnЀEkk,B[(?\/ hiR6u?-Q~Z;H֌e=GkS˽WE b@љku<"BcVTیgV5 /T`d;Umђ\G>=A QJZ*}Ѳ{vݩp9v6f@99֬n/n EFirIម T寓I56;QWUo6}>C<)z w[Մ:̦FC$v1iUe]X9D'~&]Ncuno,)}P'~Xxy=k~F_%v+=Rщ|5qkb+${su6K6h}Mo\]*TA5|1ЙJ GqMUqrǞ[FoOZ59#Q|iMs[@GV21PW#1|Hf/ cCYV0!{Y7:z|,Dzk>9v=axr7G4~Jڍ=+XIS5 GGPmUZơ0LhH$qz*5%-5ZZ]!ehnO8?y>IjwS2Bʞ JMa*R3L t S=jFLALnNrQP ܨ(nnWQ@dҙ91)PzSlM44S)ݎP2(rVXv"zoF+6,*QwjD'$}*9R~|dd̩xʛU 'ҴQЖ4KV@a#8>m8YeViq9OLbK)TiY3_|Up3Yv09Ҧ61qlIWaXWdEIF22ӈ֤$ zckg jVFD8݌c^;'-ygĻԛUNBD[9?j+4Mpvf=úc@~R`FPހ#?7Jc(& @@D#Tkg>G'Ll8 42P1y#ӥ58Jz 6#*qI9ԅ ˜<cx~H3ˎ#'L״4$K4.!:>pkc{"ZܼhɓrRZO]sMzah42duߋ b؜}:j-f dBz~BuW._κk]1aP.TY5x@[D54I{UcBz+յ"P+Ekk]ENzIXkC4n' O|zֿ 3I+N:eU4OVbjj5cRCMR,ۭ8@N>#fz. d$^ 4=oZ*IsRxq=n)';ͷ⴦n.")$Ь?Jaa!n:Td9G"aKϞ)F{3 a|Pf@u:]{hA#GҴo3N݂+;֯;z#zl:GepI}eI%S kŷ%G RѮ.-di\8{澤֝ S>=3H+1ښ#wME#nm;ӢeFQRˮ9ovlYP㝭W$3n@bĎNJF~5;Ab0pVSIAoe{b;UԸl*TݎFkKX哾 8 q5xkSXݠgkhFE,yfe)N JS$zM֠@Uy5W/ P_[9UIp`C}+5NU%%&&=ֹJ3U>\q)6fU'.1֚^sOӊ<X5NX})ޢc 0JXb٦8ȩef1J%v 6 QRMe/:|gM]њme̟VH$#s]ϔ̇:uZs\K\8r&K 6YUe%(fkz8W VNi5_AjՕ.Cz ?FTs怰2IU- ީ`ZtT ̓IF։zW:ƺl^0ky*v/SzE19C>PzkCB^Î:SqZ PcֻnY@25ZԶFAHs&P]YчZv9JWpBdI?YJWwэi,jbA^TW&EIY6ִ1eIIh Q8L֌'$V՛X$͌29+`!N3Ko(<g~hB{0xDpdweE[.ڒfH`usU7% "O'֔`2H }=߸'{V{5t"Gӽi G/Jc#󥢋0:N(O;$)M|U$Q+ьz%ͱ6nfL<Ԇp#I^O=h+Bk0鑎Ȫ_'h*BNy_ž<1rU4i-J[RK\o4rectly can add great strength to the lower back as well. These exercises can also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time during any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>coach. The man is passionate about his program and his players. He and his wife Raissa coach together and share this passion. They make a wonderfully unique team. Coach Cecchini is adamant about setting off-season and in-season goals. He records everything. His goals include a variety of strength goals with a Dot Drill and 60-yard dash goal. The goals set for the 2000 baseball season were indee ambitious but the Barbe High School team had already achieved their off-season goals by mid-January and then some. <br>For example, their varsity player team goal was to get their 60-yard dash to under 7.0 seconds. By January, the average time was 6.8 seconds. The freshman goal was to get times in under 7.5 seconds. No problem . . . 7.2 seconds. All team members complete the BFS Dot Drill in under 55 seconds with most in the mid 40-second range. The first time they did this drill, no player could do it under 55 seconds. <br>Coach Cecchini times his players quite frequently in the 60-yard dash. The times of the players reflect an average of ten trials taken on different days. So the times are very accurate. Position players improved, on average .30 seconds in the 60-yard dash in just four months. The Barbe players experienced a 43% increase on the Hex Bar Lift for an average lift of 426 pounds, a 26% increase on the Power Clean, a 36% improvement on the Parallel Squat, a 45% increase with the Box Squat, a 31% rise in their Bench Press and a 35% increase in the Toel Bench. All in just four months on the BFS Program! Seven players Towel Bench Press at least 300 pounds. The average varsity starter does 304 pounds. Six freshmen had an increase of 75% for an average of 219 pounds. The prior experience of these freshmen was none before beginning the BFS Program. It should be noted that Coach Cecchini s pitchers do not Bench Press to the chest but do the Towel Bench twice per week.<br>Coach Cecchini also has another excellent program feature. He has all the players sign a contract and the coaches in turn sign a o Completion Home Page
Need to makeover or degn a new Weightroom? BFS has it all, from Concept to Completion.

  • Go to the B p+IFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)===================================================K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?P0dtw*YVm= G'c xd!@!a=qZu"gV&T͙֬ܙ e>V4ʲ-@P뚄uoa̒z/Yéޗ2)~\ W:g^XVaHz>W n=];cZb?َz1G: PTJvQE /R_J(ܭ>Ur"5h8) .D;jc@y"89USF}Da~m{T31C ֫N%%WkMN"U6GbHjҩѹ(be3K胡Ckkj[kh k7ND2(D 6I;bz3hHeBPҭj mc+ܤ 7K7u'dQO5oD gZ<L>WGꡯ`hRAkGr0:e'vW |Y48 h\