JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?h!;%Z PEPEPEPEPQP]AanȱƼ5c/PX`ܸIv()}ǥ;8}Bguj}>yn#O rNΊJZB(Lё@ E0@#ƚQQvmϙ)^V5yQ˪Cb$d"!i}s0uK= ^26ӻ,ׯP=_,9X{3O3 mgs D$AKQG+feߵ Y5j|Ou2A7n:rG}OR x&T5Zj2^ѲjWeN:zSݠA#d ZƊ)#nj[-Tˌ)OoK(ի͵Z5𶜖*\U$u<+7mS4E6t=P=-?֢ojO l߶NHeb==ffNy=hMJXYJlr#ܞXxu١|Q3a5O75&+H \n#%u'&Tf](c8qSA+9pNzޙ~ei#Ұey\I;hmi쮁Oz&QmԠ_\9 d۰;bUZ5ѭdFܳ\dU G\@89T_Ã.=i+tG-&B˜d=t^}喱s/f?*׮~xM̐ȥ^6*#BiXؐ;9 GQQCc\ѵWM(ks;}cיh73[I:]ܙm&:i33rnnL֬%ĺe'*z#5ț^n$LǙ\ZV;vފm+),(IsEG%$r<{#bN70d a&›H=n \<ɘ2<OlV\!v 2NWj$c<?¤1 w75У=AE 9{$}4v2G0EE\4js9 R0IUTW >=F֬Cz~&zͬБco |Ah땹Sٯd"2|'#0wxjV@z5)u5 )t>g[9FUֹќӞ >تiXD (WjMkFSMӦy ]9Dlu^UH/AIfSGb!5YD`^$Zgך)!YdCaފpVV=6h})4Yo*lZM (IНC6  CT1>sa`Oa2αl!b^6*[sJ/(Xb(P~>x$ʜ2_ígeais)ERW1A'6T  3Dᶎ֩$1W#w>Z7o$.[%QVDJ)N[ VK#rsL"Y.2(:0r=vSPlEQYB@R*~h; zW&Pdu,dXbCexTM.yvr(ʾT0b8pyﶵdž\{SO;%ER >Tt ֿ"ډrt[ !ZRH _$.Ez)vץ|Ee8Dip9^kM=4*tKYnI"7`OATXpHeGl,3]wᦜ5eUS$dI tA V}^Q)0~+_7CpG\K~ [tپNlDd7Ojځ=|*kQCS6=F:R5U]ᤏMHXXxj4vka5lEjs_oN~QN?u^~ovE>G4B+q׊+>\>EAfV}|)gM3r+X!I5nT`!PAW2wk:v3ۦ[^n%,v0 dF+| J𭢛C;]@8 =npqMEI}UtvU#7Mӆ7piM W/pzʅvnOtx+XB84Qʂne* ZY$,g.B_ )l68یc=Q8p2~`ey!<5;GHv3@(+r~lF吏p-p=E]@A` &Oh GNkȹA;WYwp5xO6,lԋ-%Ű%+GJkO` kG;_ ᷟ˸z9^*E0;c8ܹ8 _ǓY{&ڑ rT k^Vo^1-yj28>54kpT~ QA_h#}Z^je2j܈I2軺EZw\r]` S/ uP:G@'򩼶 ;h>oHiˌ>pzS'@&1V򔞄⊳_SbCz1xG9\S<Z^L;ц@?7Q[\-Fp.Hv8i\,@ 2 tL27!i*Hx4(oo?W3|AzqH py٦\ėV J|,I=1JHy s-ӼSoͷl1]P̮e]gv?^ q^%L:sp}ڊ\,X,T('5Ԧj1\.=M Uf`pZb-7W$=EC6N'b8K'O0zNf_%bOjH[!r*9 )V6Oˌ47$(' +*'8/s`,2Ï4y( gDۭ&@9 frIYa?,elO9OP"Vq%pG*=&ˊ(lcH00rA(=¨MӂܲQ}@`s@Zu7,z |.~d?_JUen|$WpxaYy㜎Qx)k#)2ǀ9cRcFD<H#u=zcӋT/"ک=LGr8^ݽjdv{Q`'\InOlTIDU26 ΨA"QT> W]7ꠍ~t¾~9 :5( Hܒ:lO!w\dv̖-0}^ =: h4Vh*aUDʏ1HO\8>|TFS eTWvy8aʟ)ǧ_C [vҍ@8&_J6MH- k.EUfRpF;r8ztosri0h "P1[9 >f3$ V<Ec98TQtnuZX ,Y@Ȧcؚ3"t#t 좊VR*#r@tıZi֊%2X=mJh|sʼ $1ɃA|*4l m+q `P ҪÐY>Ut)4R~e8JԇG"$zC&]݈&Keq#[E`RF<.R'E,uk=mB>8Ν˻BwnzRByF֕, XۡrWQҿ:|t)U"Bg`<Һ̗Cw?j`~i\1c?eMY`7 xky.`0 g\ rG-#S:CWB{KXN)pxL/Ztoh?Q y5$3F6= }~89iuYw8*n_Ӛ`[o9g'>۱b/QEЏ1*8(d8r0H`-HTTROSrF7c$}AMƨMy6. q[o$pdB^[%TtBŸ+`q ՛%sOؠ`qQRR[$gC3*0,pdg>AP܄0Y+r9R0=y( qmgjL3֢8{a e~=~cTܱ$"_O2xGh٩QH#q*bBqLBrAMy8=h'_,Uĉp>C9̍NpM:8|>ǭkXdYc`9"@8<Nǵv]ɞ+H05HLsh$H|qZj+1m=hd C(3Qv( A`q~ T@9b0RV)(t'HPGHjNo=Z!GzG/8ϵ/ى?3P!L=.j2N&#}j[E)@#m7~9f1Oh[}܌h99+q]_B5D vE#$e5%ʎNhHUp0xhw1zE4 閒CJL||C"WoΘK~xEEO/wq=Pl"_ h{TEhould start at 320 pounds. You do 5 reps at 225 pounds and 3 reps at 275 pounds for warm-ups. You are not feeling all that great. For some reason the bar feels heavy today, but you suck-up and go for the 320 pounds. You make it, but it is a little shaky. However, you say to yourself, that if you can get the next set at 330 pounds, you can most likely reach your goal and break your 3X3 Set Record. <br>You get yourself psyched and visualize beating the bar. You also visualize your technique. With a roar, you get the first rep. The second rep is a gut buster, but you have got to try for that third rep. It doesn t go. Now you have to go to the penalty table. Shingle nails! You only get credit for 315 pounds. Bummer. <br> Okay, you say to yourself. How can I salvage this workout? The set record is out of reach but maybe I can break a rep record. You think the easiest one to break is the 8-rep record. You put on 270 pounds. The first reps go easy. You get six, then seven and now eight reps. A record! It s real heavy now but if you could just squeeze out another two you could get another record. You just barely get nine reps but that s not good enough because you do not get credit for it. You know that you have to get one more. Just one more. You give it all you have but you only get it halfway. Exhausted, you set the bar down and record what you have just done. <br> You totaled 885 pounds on your 3X3 Set Record. You record 270 pounds on your new 8-rep record. After a moment, you realize that you gave everything you had and even though you were down a little bit, you still broke, at least, one record. You vow to do better next time.<br> What happens if you are down a little bit on a periodization program? You fail completely. Pure and simple. The BFS System is the only program where you can be down and still break personal records. This is one reason we get massive voluntary participation. This is our underlying goal at the high school and non-scholarship college levels. Until our next issue, may you break personal records every day. off you really have to move the upper body--you can't just be limp noodle." She also says it's important for jumpers to perform specialized exercises for their ankles. "You get a lot of power from your feet, and if your ankles are hurting you're going to suffer. I do all kinds of ankle strengthening, such as picking up sand and running on the toes to strengthen the arches, surgical tubing exercises, and rocker boards--I work on my ankles a lot."<brand timed). Impressive results at any level. After the first year under Coach Gentry s direction, Vick added 50 pounds to his bench, four inches to his vertical, and dropped his forty time to 4.33. Those numbers have taken another a big jump in the off-season. Since coming to Virginia Tech, Vick has added 17 pounds of muscle, can bench 340, squat 515, power clean 280, push jerk 310, vertical jump 41 inches and run a 4.25 forty.<br>Although some strength coaches have a conservative weight training program for their skill players, especially starting quarterbac