JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?џ''TɄg+B ua3 Ƴɸ3J$z?ix'ҽC%z?iDG0 w4X5I=4t3LiY '=Qdc?f6OE]dO6O據vC,3I=44XWbG7͓z?h,w'LGNhdi "F/4ُӋ{Ppy+84R9q$R>dPW'aּzN%4{bS&(b\PbPqE;~ZAs#u?~y>3ҫcqOqLWyqKKZbbRLU`&,c r=:o:9#+3 GsL,lG9ay&ti& >3(Om H9"JrS'Nbszנ*mERsqU4}91%sբ+/f*=n)1O&+n)1N"iJf)0in(b{2+'zW\בC=* 87ƛ^牊1N4-b`uF)آ s?Q]%66w\5]9٘q2;W) q8mC35eubA}qm!he$pzk:@+9wOiuўPz΍gMu)7= .RI.$-daEtW s+2bS5D"QJyLm.(LQK(PW/>'_]ȡO|1C1F)qF).(1F)N||2Ms~%(G $0\^B孴6Uۖ]A`V˪ɨD[c;YӵUv<|ώ~ֺ}t~{YNϐ0xWʤaECY&H*AEau$ VݘJĎ2NsPl4COkN3bnB1SȪV:ݞ|$և$ԌB)S{RO"RqRPQK(S_\Pҹw&z5>qn)>cHzgbb-!C$ȃ07eqwdhۥ \Myl܋hAk̤p]7Rr=%F%S-зWXLCHG*N1[żvrARZfPrCy;5/k;\Tze,ag[kn@hч~UKWP0δU"QvfdP=G9@"[{W> ԑK)QWG^nM&)آ!LPc=}?t}+zGS9'1Oi"qE.1E$B%KMvNMŒ:0S0|Orp$π8Uϯl`)&}Tl('MPѠ4 |+G9F8+*cխ{ro/h=qX#&FӚ6yXXc վEUQ[bd6Q\Bn2ȦMYZm;>0:rOuhv3. \Oܦw;V'TOݣ1=4qh'o#֣ZV<>),nwIԷҾ%wO3v?Ҳ[C#GƙN,/P iQgߺ*OmWߦCJv):Wr(=e?kOsC^]IsI^QK@O%_<0%sV3p2KVhzg^HxPpIUˈczTԵ)Cx ^^?fۊ+í=;$+\\[Z|Hjege#`qܞh:vf~ *sfxU.gd彽hQE{|q~~F&+.mT7@BOkA@jI8t"&8N޽iVbHh$P(y?^͗+{F{`\˴(>ZMb2Z+窯Яކ?S9wƒ!hIn3qac|IE"Hcl:}?i)_+8B( kfx;q4duKfB =뾊M70y !@EyR[so}i)_A^Ţ((`%%-PJZ(6R@ LS4QJhT_u tKwy~#r i((J( (aIJi(4QGZ(4Rb1Ezw]k_uͣ>iƚ+8XJZ() -RPQKILJJZ())i() -%PARCE%wtKwy~#r i(( )(IEQE!aI)3@Li -M4O%p(T_u_ukͣ>qANi+8XRRPE4(CA@%-404RP 4RiS@i 4QEz{]] w]^mM?4LJ %QKF( %.(PBE)&(n)٠LR>QGz(]sC]w]^mIJxWpE6PE-%PRRLZJLRS(QSI@i)h6QhQ@{D{כG;|'.xR4L(@(4(%-%PR) %Fhh3EPuކ%W\޼?S9wƛNiL(LBE &ii()PQEPf(4%.)(E QA=I;5/u ˿4'ֽJ(P!h ( J(IERQERPM!4w4(%b5W\޺%W\޼?S9wƛNi+8X )E0 )i:4QI@RS4PQE JJZJ%!'P E!4Puކ%W\޼?S9wƒHaJ)JZ())hRS((RPLRJCMPE6v(2q=M;5/uކ?S9w?1+LDbө`-! )))f3Fi fJ(4Ri3II@ FiPFi3(=M;5Я ˿4sME,)i)hZJ`%Q@h@ E-%P! (b3@ @ @hQ_uk tKwy~#rƛN(%-%0 (ESih@) :J(4 (5W\޺%W\޼?S9wƒDJZJ(4JZJ))i)RQ3@%.i  LPMBb fJ(4JF(S_u_uͣ>iƒJ( E-%%S))i RRPRҚJJ)qF(SHhiM!=@{B{כG;|'2xi_JN AEQE%0 (4t(&iShGZSH@{DzhGuOm9D%QLZC@ E-%%%:i4Ґ- CJM!RH:ґ@ E5W\޺%W\޼?S9ƛJxk8RQLJ((% %4@E%%8B(^K@Z) kwtKs6wTN],ZLR@ IN!)PE.(JiiE-%QEHh4P(T_u_u y~#r4Smz' ERb (IE)( JZJ))i( !4PhELRh=Q=t5Я ?4,Z((J(EQE(&ґޛ@Q@z]szhGuOh?4,ZJZJ(J)M%0(E CKI@ IZC@4h:)}(qE%utely! I think you can tell that my enthusiasm for BFS is hard to hide. My athletic director allowed me to implement BFS in our classes. I had all sorts of kids signed up for the class and they all loved it. Due to remodeling, we had to move our weight room several times and for the next month we won t have a weight room. Kids you would never expect to lift weights are itching to get back to the BFS Program. They say they are losing their edge. Some have even gone out to gyms to continue there. If schools want that kind of participation, they need to have a clinic and get the BFS Total Program going in their school.<br>____________________<br><br>BFS: What was involved in moving your weight room?<br><br>Coach Ewald: During the summer, we had to move our weight room into the wrestling room. When the school needed the wrestling room back this fall, we moved the weights to the bus storage room. The kids said they couldn t go without their two in-season workouts so the team went down and pulled out the squat racks, benches and bars for the power clean and we did our workouts in that cramped area. The kids wouldn t have it any other way.<br>____________________<br><br>BFS: Do you have all sports doing BFS?<br><br>Strength Coach Godfrey: We have girls gymnastics, girls volleyball, baseball, wrestling, boys basketball, football and the throwers in track doing BFS. I think that soon the remaining few will be doing it too.<br>______uats, Bennett has found that the myths surrounding strength training are not as prevalent today as thot of girls on the program. They love the program too. It is great to have them in the weight room because they have no egos when working out. The boys are learning a lot from the girls. The girls are dedicated to perfect technique and know that with perfect technique, the weight will follow.<br><br>____________________<br><br>Thank you Coach Ewald and Coach Godfrey for sharing your championship experiences with us. You are both true Elevens!t theright spots, after your strength base has been built, I think it can be an ultra valuable asset to your program. But you've got to have a good foundation of leg strength, especially when you get into those  high dollar plyometrics such as depth jumps. If you're legs are not strong enough, you're just not going to be able to get that pop you need when you jump off a box. <br>Another key component of Bennett's program is box squats.  We teach our athletes to box squat right off the bat. Besides taking a lot of stress off the knees because you don't have such an acute knee-joint angle, it teaches you to sit way back. And because the box is going to gauge your depth, going deep enough never really becomes a problem. Obviously when we take the box out from under them there is some adjustment because your knees have to go more forward to make it more natural, but our technique just seems to be picture perfect. <br>Bennett got hooked on box squats through powerlifting guru Louie Simmons, one of the most accomplished powerlifting coaches in the world. Coach of the famous Westside Barbell Club in Columbus, Ohio, Simmons has trained dozens of world champions and world record holders.  I competed in powerlifting when I was at Virginia Tech, and at that time I read Louie's articles and visited him quite a bit, says Bennett.  I got involved with what Louie did, which included using box squats, and started doing them myself. They worked, and they worked well without beaing up my body when I was doing rep testing. When you get where you can squat about 650 and start doing rep testing, it's gets rather taxing on the body.<br> At Marshall, we played every home game and practiced every practice on the Astro turf. That turf is a monkey, you know--really tough on the body. During the season our players couldn't do many regular squats because their knees and hips were h`ٖ$[/ZsW.hMgºI+T@qf۵t$u.V#@XG ]@U(N_#ҙʬ ڸڬ|䅲5FO1RiURӧJ ʶ$(8 kʃ R5%3HRѨOj^N6[/*+K7$9Oˀ:smRBM" dëne T2AyJTv?N8su`ɿ}1*w]u^"IѲmQdYe5=o1+.u18;2YWeکbbh֙ԤX*,7 /z&)]0Cn6P