JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?c‚sQ {v2AžAXz)vNJ8bӬPM ~{5gȭ 6 }@Zq۴Z\*cQYE[Ԍ%AJҦ ()s[ -p{Vߩ',Y+|'oBw Whv/$r8'#.Z&h, Ax5B֓)6a7,"ڠ*w ʳe2Cgi޺N*JVEu3ΝhFM¡}2?Z~P1ژP`L%/1PbwJd>ab}NQg+e<f:[iIJRxrW$=xa"F-pEzF֓R%P8s-DY#m{y|>O5t-8@_X[vIj2voLVUHlHu%pzxsc-%nm>zB[j; dX{8E\(,q[+1 5bڻ_t륓Ii#}Yσ0{U&)yg/lUc󑒸VŵJʎL~l8=9B:bNzgHjոXT$e*qg+F:; AL%,(@⦹dwճ%\$5qrsQZ'-jHEӖssUvzURyR9 =g` FkI9cd~z(?z1ܻ{=}KQ!ڤ7ު\B_Ё)7$`2qQ0+qNN gqkC¶p$<*+ƒխ3Ķ60sfbw'h^Ҫ [Kx0dpXSDwn7@VmȸyeI )-sSkdA7AqU4_vךB^92ҵ l2|<WG`w=F[4F?fk9:TT׈tќgfA(ԧ4iQ#2r8%tTtep#t=>ai`ddT#fj^>Ҭo;]J6"~fvg#Y7tUWR}SQ!m8cmmls3==kbPkg<+v3[pj}{5y/"FUta{rfPGֳdIdg3NsA~4qRwjURA 1JwbNI'$i;c-FK92Nt hf]WibIzQRx>Nk7IQ6 ⛫c'): j[g#)I6+ 5c?ֻ,7X{khAKjGM|m e*y{kD-(a^ؠw$ _wK-+no" #Ҵ6b<ϥ(LSe<#bMdv9zWO29jǬE$NK׎zU{%Y'*\ .{H/YE p~iWT;"FA,f#mtZ*ILJ+ck"'9"$ai S&5o&-bh(Q`V5)FkH$fE04As5x;R&+K7ENk^jl.u;29EE8'>+DQ@*,4HEMye\ޑc= wxe]} 2Z;?±[wGU+$wB8'ZӗK6$C!nkhA<1mkRKC>r.2BIHҢ+`21UG#gxMoMoIs6;3WBoYx%?_K6u}k|c}PE>Lv_84쉻0bQ `,1S- (猓Ջmp| 펀yvyasB`ZuƭI #|Fyl{Wp oBG"R[F)*>Oy$wqK^_%j0!bq>_DԡʯyNI<]iI“ҟ,/ vub3EWCalM1X(J9CM)m,!x? -ER; ݲ}he᯴=$tp)vi +cjjڦъ|hO+Q0icA^3HOHiwpI0ugO#I%#'!xHv\`4Qoƫ 1)l;u~u<1G!'vrB_k\OJ5M6{[rg #o0HF8ϭBYߣjw8b!2;pԮf ޤo]>ũK{t;E8HPp:5>"T@\Mi]%H(D}t~#g3›vW%&ݑ,3OxJZ 25q@1_a>ԐZccNimt4MꦢH=';m5+toYl;X|co)s|bH&p{l[xL5̱[:<7j 6"Ҥլ$I/-IAĩqhwJ=o4qq5օ^r$8Pӵ ;OT7 d<&;Frwiq{X>%NF-6b34=ZE nl` ֢FF6F> e6Р&sǐ^0; bElN>DvF <}}LXp2:TI~Fg[;U 7By'HY@ڠfg Ă#c dq֬CfbGM ۜ'uR%'9Ⓧ5Qv9ipiJ!IAm=T[m*l dKnO!v0E.4mduP{ tPTQ2qfV4Ofu\oZ4{hDm򓟘5VEBlIQ+V,!Y@sUfӲ6Ӌ\ͱ֬l/-gv{ *š yrIkFH[B$fiH㢃V7qN96+$J©6S]8eux:#+-#t@? ||+u#$'\WLa%M}iEY'e<)XN+p=+Ⱦi6:F_^ deHf?2sO$U$c?A>mi?7 ܟ•f/U``LI Qc 븓J[!28RWcImr0KȏLӬbpv< c^~>׌qV do43;\ӵΨ'MjO'j,>aKLR58sJr[UkfrBtpg9'moD~I0 5_%ar]n\h%d~D2ƀN`SfʍwG\9柪EȶuaB`$Y0<9-ֵͯXlb1HֻV# !nۂ1pOpŔA[$H'+H$*v`'nXw 0GZ\E6ʹ|sf4n}sVQϭfZ l5`K'w4|)gHJ9fbI)=s.~mn]c“:qWvvGۨ5cl!=FG_Yi iS'M=GԕǢZ)O`K&[IeS!*F ujE^m1>*(&JVeйfE`\[XX<(vܕF/i&tѴK8'8Ѹt{)O 6?.(eZṁ*H1R\|K y4??ʊ+$yͷqHvir,UG5MJ; y8Ǡi$׵)m9.drf%Ϡϥo[Ϧ[HQ菚Ź`(ND]hfM6#| HRE*Qw:-9V$6;zVX`(l4j4Oc_P]$VR:@ O'$(ScnȓK*+P1bGEJ 1&IvOėaUB&9i6E2(llel squat, simply begin using a shorter box. Also, you should use a power belt: one that is four inches all the way around which helps you Be Tall.<br><br>Final Thoughts: <br>The box squat will give any athlete a tremendous advantage over his opponents. The box squat is very forgiving, as it has an excellent track record for injuries when compared to other lifts. Our BFS Clinicians have about 4,000 athletes doing the box squat on a weekly basis all year round. Most have done them for five years or longer. No injuries have been reported. No lost time from training has been experienced and no player has missed a contest because of a box squat injury. I also see athletes that I coached 20 and even 30 years ago from time to time. There does not appear to be any long term effects from any phase of strength and conditioning, including box squats. Nonetheless, every coach must follow the proper technique and guidelines as explained and follow the Six Absolutes.rt practicing mental domination over the flesh. For example, athletes can start by saying, I'm going to do three forced reps after I fail on the Squat, or any other strenuous activity. <br> The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. Arnold Schwarzenegger<br>Any time we get out of our comfort zone, whether it be squatting 495 for 10 repetitions with the last 3 being forced reps, or sprinting a 400 meter dash, the mind must be in control in order to win. The flesh is weak, it will almost always want to relax and go back to its comfort zone. <br> Nobody wants to be mediocre in life. The mediocre are the top of the bottom, or the best of the worst, or the bottom of the top, or the worst of the best. Lou Holtz<br>There once was a young boy who wanted more than anything in the world to be a great basketball player. He dreamed of this, day and night. He worked at it as hard as any human being worked at anything, trying to develop skills and coordination. He practiced long and hard trying to improve each day. It was a very sad and disappointing day when his coach told him he didn't make the team. The next year, he tried again, but still didn't make the team. He went home to his room and cried his eyes out. He had been rejected twice and was very discouraged and upset, but he would not quit. He said his experience of having been cut taught him how to handle rejection in his adult years. He worked harder than ever to improve his skills and become a better athlete. With much perseverance, hard work and played a team we had previously lost to by 22 points, Oakland Mills. This time aroundBanach can proudly point to his Cyclone Academic All-Americans. In 1999, there were five, the most of any team in the country. The Sandersons accounted for three of those and last season they repeated again as Academic All-Americans! <br>The strength and conditioning program at Iowa State wrestling was headed by Jeff Reinardy, who just recently went to Winona State. The Sandersons were impressed with the workouts.  In August, we start with a stadium workout. A lot of people puke. Then we go into plyometrics, stretching, lunges