JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?lg8>{ZtE V<9ϖ1O9H bSf!{SkHapDS8 l}aA "+!cHzH !iKkg-딅A*2rqIc=xNEG<{'֌V#W_ߋ5h sh@203d ׏F 32+ǚ:5nxeZ,:+ $s?kS1P&:ҷ\t{!rT M6Rx%qZ"2!)-$h8 ?$tMEw 4l"!c֣(>x1QuP$zTsz.3h3y'Ok=MlxKX_61튧]ðakI]A)TIlgkvh+  9v+KuQ EL@חǒC]Mr8#ZerĖcMtu:"=mҸ)'u\p5B>Y:'}k]֨jg i'R9&ZP֒HYA5cnGjdg؏Scv;T (QiujO+< I7Fk0EKc+GQV` x=KAʎ>T.1 ʌؤۓއ~\8=+T | zP):r=jE3VS| ?z DP OB#"8etԁ ZZ6ac$}*P3,VoU;P?wU]]qkg{ǂ{Hv#5>D(O[2 ]ֈ'9%0/Y~>E}+.qŹmʩ=> U\JʤJ<T*=]Tr)c gU2ya]2Ա$ qdj1t 㶵U\IU$ 5{ dl~!2l>ԁsMe֖gO+G\`py=*fȭ&FVʭ>dvQ֦`㌑ޘ2(K@$;UNTY$G7NREi>y,8rO'¥#85{3I#'O3lF2fp 5 ZB`N#ǔ*Iu$Q.8T ܜzTr2RIǚlq{r#W}AU\ᚻx2dl5~#0kW*ë_0Z#ːyȥcެmj G\[HqC |FAVӐƄB%S,0L9m8G44)tյA5#?CXvZ%lci^Z3#,xhq}j P]N E+DNzm[ `Zۓ4fns9wvI!".J/XWCQ{ &8cl0鴌@y+_ZF$ͣ,TUˋm~Y J[ ;m(zSZ& ǀzu%P=ȫ?e@MREƜF_$2tֲO;zVѳn9玽*Z黒zi^A QV&T㡢lVf)Ց!+<>tR%Dl:M'Ł2XmN985_Ȅ/jŭEghK~5NE*aTZmHEyQk8aX`U^^kV 1:| ƫ;d զh8FN 1'•s9]LñZl$KK5WXQ o j\#d_۬$|ڽo:2[.,4L7(Q?JaǛ:fKPmuKs;~.ش$Kќ0:SRo$+yDĘ`8}I m:V3eƉ"SEC/r@55퍼So|؏J Qg4Wvxu,ǂs] J^MxYv|Mr%Vu۔t*cC?+EjĪOs,/>Ulu{%7^@叮k] UV%o 6y$#s6jו W[4ԥfqjox!*nݏZ&1B-܏Φkc<e^9E. [qcZЯ*RU!28'p?QS]wN8;hإ3ڼdR򨮠aDZsgJ)jHoNTbA+9Osw5JhM2ܠ f+{S6= Z1{z[92q48mF*ޒDmݴk_zSXjBd3lvpAӆzѭJnJ1 vIWH սNCu{YܧA+dY6nzX9NP+Yos69+C>TTTv=W"@IE6Ynz+Spc#zIf r9A 3;IcGb<Sӊmek[u* T)~ 9h3i֫ Zش R7G-s4~U-CKT8F5嬒[6p™"-ܞ]c_LXVujWmZs:Jr7Oj Ǜls̼љ{Mm=&&P WJ^Fi})sMSNڼ6G 鶖wƎ18f<'{obfC^@lgMC>-3Lp S}RԢf1M̳(t4{߳+,zz-IPTz`v9)"gsWl9G(T_3e*4buQ4F:WowKBQ!V\Ѹ׍;Fz7[ɐAn!ס}O2wMշ}Kjd(w,NƱ ~^ASOGp?ڒ0' p9EBʃ–'TR:Nwq^DzrvG dnyQjᘼ>\c9'5nf=9&Q|VgRAB/qE@gp9(Ns U$!dA$ÖD P+3pdzuܶn&3$Ch/¥DGҡ0;H =q>FQ]_$GRxAȧ0*# j Sv>^Cj}]ED4R(wzz m5RBtN ۸%NO UlS FHږc^DWgcVdstJȍ9yQN*ku cq֢QMZBuV7_)tt#=O_VQW#妃eL*4;gqwWj09BNKmjM0H8®9 zIY0$;Y\S9O;;(Ǯ:T r`G\Ԉksi8Wᚐy*AvD;{VvK!R_8Q6);J= w>u@HuXk $sdgu?z}+㷷["(…\XK#uFV1/ =F1C nǕpkI5tbv#;1NU|daAWPr})ɻ ڝ&Jc<Ow d@>$ry)Ix 'sP ~Fo,Py}{XXiV-bt(FUR> kS B0$W# 'ڧL y"/2"}\ݎ+ ֆF>iaO28ZFG׭HHpW$$d#'Ңo-Nya:\uZr]] (.5ݜu&XB GˑW$ i&"IU=sҷ-F0(`t?{Q0J=:SC ܧ+l$Sa PIR*zǡܽ{S?ʤ¯4`IE*9=({(h;:`jiCHžqLq#R)rpi <~\EY2TB&^ ǩZ>v,;vH֮}().JO wF?Pjx.P HyAhsQXOnZr.7} !C/^)u^[]䚄lnm V988UHs+ ;第qcw QZβFZ)Wtu:4qfcbg77sluyKyG;`᫙($;\G+mߞI+zb}j[bETFJHU$>*=@C@6LW) '@b9x4QvJnOHī +q^c4~Ue?nGg)=r1NJGpIJ1Jw8Bg4!KCQƛsVLtXJ_Ƿf 2't*ɧ29V4m,]\F XМ8=N={T"8"U,r+"uF+2e MA+htâ>4ħkjHB=3ڋ[FR{iėR-J13zTRFK{v 88Gh늈!y?Rs &PFRm: 63Ҭp&_LrI8Ls¢{(/ydH}sI$|ҕ,i>qP@gCoach Melby continues,  Our weight lifting program has improved steadily through its 6-year duration. Out of 198 people in the student body, we average 95 high school and middle school students that enroll in class each year. This steady program just about guarantees Baker s further dominance for the years to come. pounds. However, we also believe strict supervision is a must along with the teaching of proper technique to make the BFS Readiness Program work in the Junior High. Programs like the BFS Readiness Program are completely endorsed and approved by the National Strength Coaches Association.<br><br><br>HOW DO I GET STARTED WITH THE PROGRAM?<br><br>I have broken down the Readiness program into five sections from Unification to Graduation, but first lets discuss one of the most critical parts of a successful program.<br><br>UNIFICATION<br><br>All sports both boys and girls in grades seven through twelve should be on the same strength and conditioning program. In the vast majority of schools every sport does their own thing. Invariably with the multi-sport athlete this causes confusion and it is terribly inefficient. Many great dominant football programs have all grade levels use the same system of offense, defense and terms. A dominant strength and conditioning program should be the same way. All coaches should use the same terms, the same warm-up, the same flexibility, lifting, speed and plyometric program. Begin this concept in the 7th grade with the BFS Readiness Program.<br><br><br>GET THE RIGHT EQUIPMENT<br><br> The BFS Readiness weightlifting program highly recommends several trend-setting pieces of equipment. First, the Aluma-lite bar (15 pounds) and the Ultra-lite bar (30 pounds). These bars are very similar to a regular 45-pound Olympic bar except for the weight. They are designed specifically by BFS for training and learning. Even a smaller 7th grade boy or girl can learn any lift safely and correctly. It is loads of fun for these kids because now they can lift just like the older high school or college kids. They can build explosive power, strength and self-confidence while learning correct athletic positions which can be used in their sport. <br>The second piece of equipment is the BFS Training Plate and the BFS 10 lb. Bumper plate. When doing a Clean or any lift from the floor, the bar needs to be elevated high enough to get into a safe position about 8-9 inches off the floor. This allows for the back to be properly locked-in and the chest spread. By doing this, the athletes are able to place the lifting emphasis on their hips and legs as opposed to their backs and arms. You simply cannot do this with a five or a ten pound steel plate because the bar is barley off the floor causing the athlete to have to bend almost completely over just to pick up the weight. Both BFS Training Plates are the same size as a 45-pound plate. The 5 lb Training plate is about an inch thick and made of very hard urethane, while the 10 lb bumper is about 2 inches thick and made of a softer urethane that gives. T Adobed              "   s!1AQa"q2B#R3b$r%C4Scs5D'6Tdt& EFVU(eufv7GWgw8HXhx)9IYiy*:JZjzm!1AQa"q2#BRbr3$4CS%cs5DT &6E'dtU7()󄔤euFVfvGWgw8HXhx9IYiy*:JZjz ?K^rV7y1foszk6w yM_SbehKmxJ=NK A 6%xr%[ -hl"jti-f0Ѫe}*'U܊IkҌGlАzQM:ٞǵk#׾aMjn}9ObqTkI׌~Uړ~