JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?8T rGyHU psFIt3A9`=ZpcޚsӃ@L͡AOZ=:SI!A֛+8R0yXaQ0%rO=@)@ITnC sjb?1)I#XH>ت@Dè=:{qӥ19'0#=NxCg+EY 9'LNSR t2u8žH q? <{$q\̆idd U39 T xRӢfYR2,L0yw;<ƜzQ֤ 9:PF0O vA*L<@ytM )Te'7Q~U^/ίsww0 +8ڲD2ԑ ҼnS )6$ڹg($ATYuTЇr85pzik#FNFaҞHzt3h6'lT'<xSɝQ4[_SQ9E奚^nW Ẵ K[sy=HqQxLEr: ~TdpOU9ފ^*U8|zT xީS[\oRw#n1@y 9'8r*8_;l6A@\#L>9^g1蛏j[soec\Kvu]r=4CX6:z7gٸ(;>^es=[uuv?9r^ç~1M!&{,:aUi'i.sVSS^a c` RQx֞]s^mmFKtڱ.q52YFFx9 We4-sg54MY7Zl2kgFW;'mTm)qo:wRJp$?Q]fƱck8)sO 2+oZM;N )Il'$ir.DϟL}~6vF+X𖞚?`ċþ-gk9 }+|eE#i)*4x׆!C"ۥžZVZڜq1o4v rZFh(^H$z9?6H5]gǚ7*Gڢe'%~Ҽs}1kUdy8v8I=3syd°|y]RI] Kk7"Ռq]EctPqѱ;k(.;ܒKA$~=>g{{5k4MbCi4@98S&cK [(d?aGQ4]";.`.A $.A ֹCᵭ5JT3k9n uKGe}. W T#1xtk st R |3ҮF{,|,Zkypm oܒNiN+[:Q:^[UU${\EH֖Z$߽T@HL7;I:jH|=2^\N\ q}gsq4YBrJ|ֶ*dӴ2G@Ρ)Nadc'j&sbON=7n:k9xJ-P[$}d xs־[ ėS\,^O[{j-ϥP g{0fv`1Sq֊" Io/erx%nGfݼY۩cԞWk*]&FKOA@}yJNA-G Rf )$ L=ӵ4/qK; {4!iJ];%oC^v% ˒=8?T2>e9E+&wkCFpˌvA^WGw7̪:>WXvd^5[+[;if!~G$g`]. D720(m}3ǭuӏhoY|@ ޻[P^"ChY%4YG@@Qi\x6j8 {Vέ bH\hJrzXIA#H $gII#0=I51К{1,r}q*2;?J@0$Jsg0`9(]zT7CJq'$$yOs$ґC=wwbMR;t,Dc- pܯd*SjӻcpԱ{3PcAϡjxe*oDcqm 9[{2錜 B 1ȪqZM1e FI\y*e0d` klt8GOz/mm4a(4 +YhX~+t?q);S&wGhV@;ڶOS׭q~:$$.>_=}+;PKRQ o.yҪIj&F+K~5/&EP@]$|G *?i7z`dVp@!~Qߞ{^K[Tkf,>XrqڕkAdy ,s4}t*ġz5M57cpZG'}Um>g=JdsO4hZ~YPHb>4Yg OOeN{$>u+5^֡f%8(D \7C9ve 6E#*[ʨ?3=q]TTn̤z55"[i-]p$Z,fFi>4RBE j炵YX[D/"l\`=2~C5`!#$gqH#F;݊ӚP ?jWr*3'(Ƚ= b`ww4U'\rOA9Q;FarG`1E01$+ :S{wÀrM+JiAP+AᛟzrmLb$bFC"Hґ졓@5o i Or_A0#߃QIn58:T\}f(=YZZ_25JDrF kn:ՍX]-s|9@8#ڼ6<6O1) X0ǝrX~ƎZ/& |kn|PkKu yORzԝ"jPIGed[g$ zBKҧޘH50C͐8<$f?JPp[Pyc 3qޘPI_?c8o‘ x(Đ:&*;= K<;Xi=}h%Vg8&Ⴀ0;FBH*W:ސ&N7 SJR$`0$1><(L ?Šb?stance for each sprint should be 10-50 yards with recovery time being 15-20 seconds (usually the time it takes to walk back).<br><br>4. The speed for each sprint should be to 3/4 speed . . . never full speed for learning purposes.<br><br>5. The Sprint System should never bee chest. If the chin touches the chest, the whole body will come dangerously out of position which adversely effects the amount of weight that can be lifted and, more importantly, compromises back safety. <br>This lift should be performed once a week for three to five sets of no more than five repetitions (the BFS Set-Rep System). For male last sprint of each set, combine the eight points to achieve a full speed sprint. Time and record the last sprint of each set in your logbook. Try to break the record each week. Practice this system two or three times a week when the body is FRESH. Following these guidelines and EVERY athlete can improve speed dramatically!<br><br><br>__________<br><br><br>THE BFS 8 POINT SPRINT SYSTEM<br><br>The BFS 8-Point Sprint Technique System singles out 8 specific points that must be looked at when assessing an athletes technique. These points are as follows:<br><br>HEAD<br>1. Head - The head should be level and <br> unwavering<br><br>2. Eyes - The eyes should be on a target <br> straight ahead.<br><br>TORSO<br>3. Back - The back should be upright and <br> slightly arched.<br><br>4. Arms - The shoulders should rotate vigorously <br> with elbows fixed in a 90 degree angle. <br> Emphasize thrusting the elbows back. <br><br>5. Wrists - The wrists should simulate a whip <br> action as the shoulder rotates back.<br><br>LEGS<br>6. Legs - Initial leg action is to lift forward then up. <br><br>7. Feet - The feet should make the initial plant <br> directly under the hips not out in front of the <br> body. The toes should be kept up don t let the <br> foot drop.<br><br>8. Knees - On the follow-through or end of the <br> leg drive, the knee should fully extend.DRILLS?<br><br>Drill #1 helps the athlete to learn a of the chest. The spotter and lifter should coordinate the lift together. The spotter could say  one-two-up . As the lift is begun, the spotter should pull up and back while pushing in on the lifters lower back. The spotter should pull backward as the lifter comes up to get the weight back on the lifter's heels. When the weight is shifted back toward the heels and power line, the dead lift can normally be completed in safety. Just like when doing the dead lift with the Hex Bar, the lifter should maintain good form by keeping the lower back locked-in, the chest spread and the head up. <br>A spotter should always be used when doing dead lifts with an Olympic bar except during power-lifting contests or for school records. BFS standards for dead lifts with Olympic bars are the same as with the Hex Bar. It should be noted that a spotter usually helps 50 to 75 pounds. <br><br>OTHER LIFTS:<br><br>The Hex Bar can also be used for a variety of other lifts. Some common lifts that might be performed are shoulder shrugs, upright rows, straight-leg dead lifts, etc. <br><br><br>FOR MORE INFORMATION:<br><br>The BFS Dead Lift and Trap Bar Video provides excellent instruction and visual aid on how to perform the dead lift. The dead lift is also featured in the BFS Total Program Video. See the inside front cover of the Magazine for more information.y analyze the writings of Verkhoshansky. In contrast, in the U.S. very few individuals translated his articles, and in many cases it might be a college student with little background in sport training. One example of poorly interpreted research is when American coaches say that Verkhoshansky recommends that athletes should be able to sq