JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?n =6cvU4?6u N+vsץ9QyzOL敎B<*ɞ)?y#S|Ɏh+OO m9#rPyWz}y}M~Wh3 89> hJy~s7lSjvZ[I+ur jXV( !'=)84rA1´urw!gDBr94r:syDߞjB)N@:(>h&ܜ}ʶxU4vNڡ\vWi q^Sې(ajE 8` `OsM 84U#=QJF?8QroO7`T@H`X:"c=݉ۚO)]TcֳIȁF?\5OjYC1iCm$~u(hvˏRjɡP$ G+>$3@۝ҵ4) 7O'XpBn T~"- ~}GQdwբ&tlN x=_*>ʙA):Vn6fWD%C`? (;?*hv*35LH%lRb( |ǩFC0d9F瓁QCx\vsOQ\T>g>=jɁ?vR%Jw d\nczQZ eO WG1`'L[HWMUZ_0R((8<#n0x hHݻS3Ћ9t>RHq8ia }`xgk7i+0汓]|Dgf߾9>ՙXE ivR^y9}HUUNn쬖hqZ,W?Zx^XQsv'Z1P˸hwFPxX3J"B3vĤ`uՊ#c)ӹM4-exWiOQ=Gs+*JgısڐFtl` C_aȀ*S\U͸RAnآq[I&WYjy뚖?ye9bG5tlR _!jV6'qVyxIwQeO%NGJ+K`8QUbO4cL[~\-8|~`Uܐ {ajs4|zҥAN984)Wh!NM?t h+r1֍9qLD>U5XmPkň "׫4OR{AWޖ4#mh&v`)}:UPH 08'gs);})0 vFOޜ29 1'9b89 fu'jo;4v_;aG ䷓Z3R1*x>J-z!9>,:$[ҥCڨ} \]ԮASdᲽ1Hx v9ȪF8㊭"䞇0H"{԰+N0dvWZ36#|fw29}n~L_*ktRz"9TIA2b>Ojٳ#zB-joU yaBʩNIFo^:OA[SFAc[a 1cd8QX+o_jhQҊ(nH.FMb3dSXyx+I ʔ${f*j]k=G2Iwz?*NjSlca*֑Z2m֤l8VM~ \|Tp\] O$ ۞EXYGmب|n#ޒ+io`2>[!42F:S?0K$N_ H5fWܛ9hIH VLNNy f!9iY>sIne= ,$*eFkRDnF=3ֹ hnFan%g ';ij=$rjs 銕D@aw9iH sP+NxSLV.D (s v4쀜"Y!OJ_Qr[n}y€nqR+nPgGHp8@9suXnkUH9ax(fq 7d\<qWc=J6})jtSLCax8#|,5[t|izQKmMsjrb)ۂAfc隤He#H4u8Kp\⩠N WmBfʃU#H}js ۑXwŧ j}~~f |6݋#I<@=6jdVL2N8w;P}i(ƤQS/"FY㵹d`N1PL]2W@ }㞵Mt{4fyrGW |Nq]TxFSv9 )Kf9Y$VnfZ?58 }^YiR ]VKy٘.7MfIŝ$C)c;Oc܊isH f??ֳdžl}10pz6iQҚxAq} ;eT(e>՟ֺf̗)}kW,g¹s#1bI=IG'[MGYԘ0xt$6ri] %wjJx*CJMRkHId.*F+C֊hNspFv{PJO}4gio2= ᫟S;g1EmNN]ci^'Fo1>{Mefv8#Ε-^Wn}UJxZ(,pN)h.a3`88Fx@:U0\<*MI=([y-SH88=hڬC*OqK@i&޴Pp-hzŭ}a1x%K#:C_4^Y7X-Ϻ#yDO|b`15e6A[l'*Gh>#|UE%@{g" _RH^A/o^T'\D\;}5u] ٹ,q֕1T`Ob1>i&VzWw$T`0i@;S]2E8Z~WFKZi$fKpFrh&DCQI=:Ԍ=xXƘ`jLh'K;hM0ᨔf 4k_}Mj w_Zm_u qP&Q!l5whFI:EKЩ=F(!(.#db8jy-$RyCҙ{ٵi[jai5O0"㟭dEkit^BI8{Uw.sڼᾲJͣw@.y^+ds/Ľ':S\[<^F+b/,)RE(B+RKK`H !W]iiCw{2+!R$`ukJҵhȳFyS: GY?Nmo5>~Mq9spaWR#¨A#4Q9(8ԇR:)ҘSJ)vi *e @@欆z)ڄ`R8sր!R@O@Y9rrqOG#h>jnpfKV1Өz]O=7xr?{̞ڤ>)|ԑX|º6|Ak(~rN*OOIqg10bq~UpʮVD?,~5%Ϛ;{S#%jib}ΖTtm \%{Ã^^C3Z<T%i) }饩 cAc葲c  *(N4R,ҘJmrNE(Z#1'o攜w6*j6M6"''4(q@ϭn8;g(?(&#=*2~n)4ɧvHpk&[XCt 1kkjcQ [2[f&:~2'B~ϧqDY%+|iXgʑ[ڸeA+b=F8kF13ܨ'ďfZ6*7 YZ^Fpcrڈ:ic֪kVk{a,C))?,~5#bHOj>kd*1gB~⫐\J?5ɟ5[ TT-@#h ;LHi8u֐әx=((brj:z$@s0y0{f1JgFF9b=i~^j6ԪML.j{d/z}sZҼKes/ J}wu&"@s^9՘-m+*dۺT"F -'o3ס+u3?_ۙ&i54@QU"EaWQ7(xbcqJh??l-{v3+<-m`sr?zc=|v<ݗaz8h/h npxdlʆm wijiE'< lR(;P0z8E ϽFFcҊ) e8 (!sژMPfpqE<PySix hundred pounds was loaded onto the bar for the next record. Intensity rose another notch. Eleven players reached this level. Fifty-one at 500 or more and eleven at 600 pounds. Both new national BFS records.<br>Coach Tomberlin shouted above the dim of excitement, "What's the national record for most weight ever lifted?"<br>"Seven thirty," I responded loudly. Tyler Biggins, a huge 290-pound returning starter, stepped forward. Six hundred had gone easy. I felt he had a shot. A new record weight was eased onto the bar: seven 45's on each end, along with a 25 and a 5-pound plate.<br>Everybody was going crazy. Everyone was shouting and chanting, "Tyler, Tyler, Tyler." He chalked up! He tightened the lifting straps around the bar. He pulled with all his might. The bar inched upward. The noise was deafening. Past his knees... then lockout! Tyler did it!<br>What a night. I relearned a coaching lesson. Coaching is more than X's and O's. It is more than periodization and learning the Krebs Cycle. Coaching correctly calls for passion. Coaching correctly means dealing with the human spirit! It means changing lives for the better. It is about leadership and team. It is about building and achieving.<br>No matter what happens in the future to each Golden Hawk football player, they will have a night to always remember. They will always be able to dream big. ion 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 inche