JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?֍xu.j!7?n¿?pտ? Jo]tU(ͤJ?+S [ TVQYY TV¿?pտ?wQd8WףC븢k ¿?pտ?O5o]{YC~z(,pO5oG+S [q\ۅuE$l z),Q~z?_8jߟ^( #~z?_8jߟ^( ?+S [ TVQGX_8jߟ^W׮= TV¿?pտ?wQdTá꧸?J' if|̇+WE%RREP BG/ x[KEtO %7 %7ⳭF8-QY )N1k[(e*+2FI@AJZ;_XY٤)^G޾((4(FA7VgN;ւV-?߆#=?S_)M3Lŝسܞh[sgc_]ʫ QW+?  i{d')V ^q #U$zzU&(?mec#$-By{q]]PѬ-.g`C:.֯EP BG/ x[KEtO %7 %7ⳭF8-QY >'(orxW=C^ .92񧏢i]WH''Wt/)pX1ybo۷}wI47WsUTyYF>ѵ-{NNfpñkB|5ENTy1F77s֠)(h8Ay|xmy"i]I#Hؐ0\o7=c_, B2~,H澪EΛ2vEWRsA_9xJhFU 'Wc@-c4QEB$Q B]+Do5 M+o5 M+; EVC彻np}@PREQEp-o -|B$WJ=D[ _SJ+[ _SJ+:cEƲB2iźD|~>$4Aalg=:6U8S gFBal1cO{=2:Z)(Gos\!R}2[I$y"mbV?qE} s~ #|eV0A_9Q@xᴱ<H|9緵l\߃_8ս7M⳱TQ@Fi=_Egbs\JUݫ3|pjSM]QEQEp-o -|B$WJ=D[ _SJ+<Cm+mmBW WW ¦$=a_Q ²s;~cЌW]|vckG Wm X~ſ{9 >\+uhSlp>YPI8/  4K0L [G,? b =рZa_Q g>tt—q|)@;_ ŸM;1o/A(s ŸM_|+sfom+ yǦj,? b ?a_Q.tW7 X~ſ{9 X~ſ-_ϰ]%-_1o}!o IhxHu G_Er(QWrј>bX6U<74?r7ӎkGQbm.Dlp ޼ VQ𑃴s5Th{DCz7m8mUN]MF`G{R5"*zU5}vf5"(kDEVs>f5"(kDEVs>f5"(kDEVs>f5"(kDEVs>f5"(kDEVs>f"H$NUPqEiQG3 \.mQ"3X024ؖ}s䓞xHUw-$wo:BHʶs:/ Ab4K9q 8K9|hsKSu"S?#VfMi|xX mRֹ'V'y\\}FRL+Jm:ԼmˑL ܢ1oji{Ҵn61cV5-O6Wʑ1c'=i@#/&m=J(((((((aluable. The U.S. Naval Academy's strength and conditioning facility is an exercise in perfection.&nbsp;</P> <P>The main strength and conditioning room has 10,920 square feet of usable space, 200 for office and 1,200 square feet for storage space. Revenues of $650,000 were appropriated by the U.S. Congress. There are a total of 269 custom designed and built pieces, 32 custom Power Bars, 42,000 pounds of custom Olympic Plates with the logo "BEAT ARMY" cast on 522 45-lb. plates and 15,000 pounds of solid dumbbells. I was dazzled by the twelve 9'6" Power Racks, twelve 8X8 custom Clean Platforms and twelve auto-spoting multi-angle Bench Presses. In back of the Power Racks were twelve 9'6" Smith Machines. Sorinex Equipment provided the strength training equipment.&nbsp;</P> <P>A huge variety of machines, aerobic, sprint and plyometric equipment were also included. Coach Emery beamed with satisfaction. "I love this place. This is my end goal. It speaks of excellence. Our whole purpose of training is to <U>win</U>. Everything we do is geared to the team. I don't have individual motivational awards. I believe football is a team game. Everyone is to make themselves into their best possible self for the sake of the team. We feel with our new facilities that we have made a statement that we are committed to excellence; committed to playing and competing with Division-I teams."&nbsp;</P> <P>I like positive people but I still wasn't convrs as a strength coach at the Air Force Academy. During the off-season the  skill players on the football team would lift on Monday, Wednesday and Friday, and perform speed, agility and endurance drills on Tuesday and Thursday. A major portion of the Tuesday and Thursday workouts was spent in dynamic medicine ball exercises to provide resistance during traditional calisthenics, especially those designed to work the abdominal and lower back muscles. <br>Remember how boring sit-ups are? One partner exercise especially popular at the Academy was partner sit-ups with a medicine ball. As shown above, the athletes lock their ankles together and toss the ball back and forth, performing a sit-up as they throw it. Because the ball is moving rapidly, when the athletes catch it the abdominals get a much tougher workout than if the athletes simply held the ball on their chests.<br>One exercise that was especially tough was a series of push-ups with one or both hands resting on a medicine ball, as demonstrated on page 56. This exercise emphasizes many of the smaller muscles of the shoulder that stabilize the joint, and it s much tougher than it sounds. In fact, the Air Force Academy tried to incorporate these types of push-ups during a toughness training ritual called  Recognition Week that every cadet must endure. H