JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?|4cWbUn1ɨ/biitSzZEM3܇:T*`~9H=0:R(HGҁQ銑{pE"IM H97p8 #)=}(<;w\E"Ҡe=* ¡e9A1,r'aLbVGމIE1#3Iޚ 3:FiJjr:Sۚ@"qRE8tZw#ӑMQ8"sԫcT2 01S5灎Ԡ`c⟎j9t,.F}2{6>H͔ibr(ϥ<" N@:E 8n` pր:33E899zv:Ú[IaVc$K:~t[ .OE/ 28kpڻ0œv+hz i9KkbF >uxHN@RԌ;  3utq-&/bon7EbLFw#J Yl;qR0 ^cr+AQ\LM4AG܂AL% 0I|Zu|b1 H~OFqkxݺ(?)? O] =:Y" і4QA'$t"_´a |t?ycdm@ڤzmiX|ŗM=ɮ]}< y?:Dv>8k𽤒]€Ԛf_j*ڣJ(}b_j󯈑nfF9ָӽz{S;[S& {ןԑ.<)fHwxWt;F)WHF{WWҮVyw1=QdMA'+Fym݅p6u,|#gj5fĚbo> 0#֊n,OIF\dq&v-#Q\栋*$^>Vm,kK3F,18'\ޕmFAI9 }i.[ \?\u`4l\ .6|9mL+H#*Ӱ:FHV~k2¶Q۟A~Xd'\|\'gjgS5N/S쒫E*X~= ^< cm '>ޮ88sE"&ψYVm2G5[މ#gdjpv#M%J:hu{u%Wi:&˩j\d|M,޹ JlSDGrxK@-pd~<κ-F]vOs9ץ Y*Z7ΫXz'|ceGǙ=`|-Fi,P:5ރѣ+ރQ[m!{zU=Z\~}Z mv1#=ZsdOzi#eG0vOӵ0jsE98֊`x^i3MӃܟj`<Ӫ~PÐGc]&}, N :sw4=qרgh7ĸLr;Vw^KhU2Cp9.HCυvv7o5c2cCǧҹ]rkwI$( 3sD4S-O$މTZ rU-L]i!` z4A'46 7_cFu{jY<0,ےI&V8ϭz-b! ֈWse!1|5=Өfs1*iBdʂ@UZze8C0ԩI9j;DV.؂롇&ŵַa{yUn$2 8jƤᵉ{Rg9(>ݪ4qv zvJO1'H*xE5=( 4p+𿂗S[MHd$;Y>mAV}o2DD#~=A+Qtw O*CNA#74։ѵ419fNpTxIIOZ%b?W!W&чQѴSD7]Eq #(+ E5&RIU?_IZےc3>zct9{U2jc~c\&=kbe(\tuҪƥ& EEUsYYk\:`=i=bkY2d+ ҧ-[. z;hg;5 }/i[vZNZS͹>HTyYIvsl>Okxwb$te8-c.w^?P, qvqQW jj@pr>,ǭrGQ\ ?A+u 1$W3"C*} :O(|1ݷsW0Ike%;ZO]ZvB; u40~ΰ^US6&@"ߋm64I#pHǽlh>+l)׮յ%$mo8C?m>ws i oc|T3Rv8x ߚZ([7h\VxF\p>gzݯ֋O~CAwOJwQmcTuJJBg8|9\,fk8rçE!0]q^ոd}+ɤ:m5ѻ# )׊7Ul-` Ӑ31r)L9jt GzDZƒDȇE? (.+*sS&aG7.4j}F!ު1Tf98=jߧCʞ/cn~4]:)DX`T *Џj s;Aay~l O'3|rsyxϖ@b}O^gi u&Qϩ 8?Җ=JSԭ .̅~kCP"ܛXeL;G]=mE*,zt@1RnH恙K`c?Z`A'j.#tAc5b+ GcQuZQьzҸX,X;&nPnV^*.;%nJ#ÍYM wq?iq)\ OA)hM^t0A p*bh5mUW xcCL6{f.I]e]*@>42)( Ϋ-seʉsjdqRI˲;JmN}qIrH\tʘ]#(ҭ)\&`OADceNUB枣?wހ퓷iR$g4rMHO8#NptWxA(*NT)O'RrOJ]iq~8)oPzPGJnkLGzk3,$ :zӷpxTd7-)F XW,4:*~X,+w8&]01pz5Z~4$8;tW$F*:mU:x@ӵB)яjrj oaҠn8ǭ7H i\/y*zHS" cXaT M8?Jzܜv"CCH `u?Jq\I*t?J@FG|ޕ( F~=s֫\p:SOir8@:Ձ)9@9OOwF?J*oZ)pXsɦ{kcP#\ˊߛH_j-9ŸaXm7v-BOZڹgns*@H8e$g$~PqC`@i2=0xFB UcSDO͌{#wTSvpX*v9zp+8 HTs=۔p._j) )sNU_PqMX:c#f`HT 33@ \=*mLsҝJ9JP)*(2ۥDN`qS tc=:a}j`HRwtt+֣ xS ) yZznxhK:w#Rn$ SqJj_0 3i- [#@qP6צ[ۊE' I started slowly: first with light box squats and door squats. For the Hex Bar lift and the power clean, I used only the bar plus the five-pound training plates. I did this for one month. One day I told my partners to take the weight down to 135 on a box squat. There was a mix-up, and the weight was actually 225 pounds. I did 10 reps easy. I was shocked when I found out the true weight, but it gave me a lot of confidence.<br> From then on I progressed quickly. I started to do parallel squats, and then the power clean with 135 pounds. I kept on breaking records. Coach Rowbotham was awesome. The best thing was his patience. He just kept teaching the basics. As we got closer to the season, my knee was feeling strong and my confidence kept building. That meant a lot to me, because I remember the doctor saying that it would take six months just to return to normal. There were a lot of people who doubted that I could even play football again. <br>Duncan not only showed up for football practice the first day but alo quickly became, for the first time, a starter for the Skyline Eagles. At the end of the season, Duncan was one of the leaders on the team that finished second in the state (within its classification of biggest schools). Duncan was First Team All-Conference and a Second Team All-State running back.<br> I made good strength gains during the season, added Duncan.  The week before our state championship game I got a new two-rep max on the clean at 280 pounds. Everything that happened was a pleasant surprise. Duncan s totals at the end of the football season included a 295 bench press, 415 parallel squat, 300 power clean, a 405 Hex Bar lift and a 4.62 forty. As a sophomore, Duncan s time had been 4.95. Needless to say, Duncan overcame his knee injury and a whole lot more. <br> Your confidence is everything, advises Duncan.  Get that going and your body will follow. As you break records and you get stronger, your confidence increases. Without the BFS Program and Coach Rowbotham, I would not have been as successful. Plus, training alongside all the guys in Bob s basement, we all became best friends. <br>Duncan has developed into a true Eleven. On a scale of one to ten, Isaak is an Eleven. He maintains a 3.65 GPA. He has never gone near a drug. Duncan can look you square in the eye and tell you that he has never had even one beer; and as for tobacco, never. He s planning to play college football somewhere next fall, and because of his injur 70-72.<br><br>Faigenbaum, A. (1995). Psychosocial benefits of prepubescent strength training. Strength Conditioning, 17: 28-32.<br><br>Faigenbaum, A. (2002). Resistance training for adolescent athletes. Athletic Therapy Today. 7(6): 30-35.<br><br>Faigenbaum, A. (2001). Strength training and children s health. Journal of Physical Education, Recreation and Dance, 72: 24-30.<br><br>Faigenbaum, A. (2000). Strength training for children and adolescents. Clinics in Sports Medicine, 19