JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ޓ=IlvEܟ84y5`Gw@\>JB@J%<j8< @YisKzP"]@pOTdW5؀`@I@Lq nQN>b+$In%NMRĒNOsdİDpw.os+9$NOqJ$88'4br=)RSy`CV~\{P{sj'ց<#4su$ӭV,q֓$@sҭ<+Ϋ.s(מpN{IMǏz׭ @D8\Uv*ï=. Gg~TS2z€$H[ o?h&9 Z`η<%|C·`? >Wo5Ddj7u9)c;j+mȑbP0=*;d#v<gtҚv'8$Z<6)1r|; 3* ө4dk$zT7 8i-бB d:ր9n)SSʼndFG~PXO}{PWoaQZ,4~ހ#n'=ȏC}鏖hw@<@4 :c[Fp & ךɢw33LIIGg jCր9}ҔF{gl<"l3-gv$+ kPh hkѢ>yzV%̊XGΩj"9=ɠr0cu2R_]l!žp1ֹSMe}oJI[r, LA9ڴ`I#ǚv Aۏzٿyp[NMb1+ @N䑃S?V N5*>ޔ+v @S-F22<S@tnr@3U1H\B8>&r mA(/ vނFn=9m\ycRh0G^iG@;PXqޗp0J0"M"yH葂I0Ji1^z_~حm7cv'Ɓv%eG`q9ֹC<pv++޺Iqɼ ]ik$*As@ѱsk];s7g:'mF $]HI#{RJf (OrО!Ljk5[۩(#YRiD@_ j;>Ӵh y2wm' smu$gj$m9F:ܣ, ބ -:J#n}Ah?(q[No+jʹD4O|Zd'l{Xjg' pQ;~^@@T A'ڜX;[2Fː~rz~"<-S v< 8^% e+P +bO"q M}2c4p ~Ljk:l7:cJ{}6ihnw۸`d xY$I jp5Ŭ~sZ EAۓT~̖nROWI^kuK:;j 9 9M) *&rNAPrEܻo%K4 ldzTs!`8l8銣ysԟSER=Ih.r)9'*"/2P{[58Z72OSP>3niq呴c1[8SJmݞ( 4ͧҞ[FM.q5ޝ`gҤ,qR 99>lcVBN8?zLGgXL8~G^_0Wzr־ quE*k[m]:arO)'ޘ?uUےGonK7&կr@UF]gV]O O{rhF7\B}* ϿasqSVdO0@Nxβ!X#!g Y-NNh΂]rMFѣuW?p$v&a"Ap 9Ƞm3tcssCn88($xoW |<WՉY";Yoznԇ9ڔIy`4J#%9{b0tE"oFIED[=MAn$cR8u$ AWw84Lv^aFq皛p- pW/ZhQ)GYvv<$194w϶ ٵ7eGP}*8šjo%XQ@l* W-D\:@"5&;4j!}P|鴓ScDة5ۃ\'~ ց?[d3Þkfu$ʸ/a9ˈ,彼r@s59u}R{ 'bvQ+G[\9kϋxMػr *U*#9⤌9 dߥ"ϵ. b}qM.2hKJB9?J JzHc< CE3?.l>Rݱ9*, x[X=jHG{ԡp2(&Dh$Vulea#ZR pzFT< P20:pH P p 鞔,J|Ō 2i#kCzU$/txuMv_6_s֒Oc>[xnqԒ?<׎xICPEwsS+ٵ Zf}o,* Q8_8yjLM"¬؜,x6=G4¹-(QWPDsGZ6QȢTPc9LT5a˜T#"ω7 zoEc9P|t_`OVuլ:|wZsVvϭC(uVwTMUUTxxqM:'?+ȼ%>i xDHͼ8 G|Z_ݺPt5-b2e٥[]Ҷ[PyaT|c=¹/q!y ;Rnc, ==LWLD]7p=iGjB `vAgv99g=*N3VrO8 hI Õ% 'S?ʃ*zLq1:S uI@?=7]ށb$ CrJEljI9T0#! QS̬֮H''J}S-=9> p ဍW=I9KqlBh:I=QϜu?JW_a\bm ŀʅ-kO-mD5ecf808_-DmnH~?ʳO!{IG.ؑJ]{pv_`8 ?@%%8U<_aYM%f좛srFp*JF'ޙ;.QN*a5zJbAW r\si=a1V3EA(liR,\S'aD$}(3ҫynȼ5cˏhJV\P5w,ЂojF;/ŐSGAQLWjhv63QE%\"I3~T'E1;{f OP"@WZlcP1MFxEbY^<br>Using a Towel: <br>The best way to use a towel to avoid discomfort while squatting is to drape it around the shoulders like a cape. You can fold the towel once but only once. More than that and the towel will become unstable. <br><br>The Manta Ray: <br>The Manta Ray is an injection-molded device that snaps easily onto any bar. Its function is to spread the weight of the bar over a wider area of the shoulders. Almost all girls and slim athletes like the Manta Ray because of the high comfort level. About half of high school athletes who are well muscled like the Manta Ray. About half do not. Experienced lifters have told me that it takes several workouts to make a good adjustment. Inexperienced lifters have success and are happy with the first rep. I believe every high school weight room should consider having Manta Rays for their squat racks so that all athletes can squat without saying,  Ouch! dents playing their sport, are now working together with other coaches for the student-athletes to be more well rounded. The faculty has picked up on the program, whether it s in the new cardio room (donated by the Donovan family), doing the Tae-Be fitness tapes, or just lifting weights. They have become part of our weight-room family. Even our school priest, Father Bob Tynski, has become a die-hard lifter. One of our highlights was cheering on Father Bob as he attempted a 300 pound bench. When he cleared the lift, high fives and smiles filled the room as he signed his name on the 300 pound bench wall. The local papers have also picked up on the program, with several articles being written. Even as far away as West Virginia University, they have heard of the Notre Dame lifting program.<br>When the program first started there was only one 300-pound bencher and the parallel squat was unheard of. After just 5 months of the BFS system, along with alternative exercises picked up from Al Johnson (WV) and Brian Neese (1999 America s Strongest Man Champon), our testing prior to football camp came with great strides in the right direction. Sixteen players tested at 300 or better in the bench press and great technique was obtained in the parallel squat. That year, the football team went 7 and 3, with a loss in the State playoff first round. The biggest thing that most players liked about their first year of BFS was that they got stronger as the season went on.<br><br>PRE-SEASON TESTS<br><br>It is said that championships are won from January through August, so back to work we went. Sticking to the plan and fine tuning our program, we were thrilled with our pre-2000 season test.<br>On the bench press, 33 players lifted 300 pounds or more and 4 players bench pressed over 400 pounds. On the parallel squat, there were 18 players over 400 pounds. Dot drill times improved an average of 13 seconds per player. Team times for the 40-yard dash improved .02 seconds. Our biggest improvement was Ryan Jenkins, a senior (Captain) defensive tackle. Ryan went from a 5.38 forty time to a 4.9. Jenkins was also one of those 400 plus in the bench and squat. Ryan credits his speed improvement to stretching, squatting and the straight-leg dead lift. Larry K