JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ϠU N*AYƐƒiNi5=Ԋj%S*x5Ҥ GԠbu3Qf)?JE8JN5iֳ݃/uT[[Y >19VÇV AkGf_ v d }Ȯm..o>pT.2\Vά#㷨[\~ߦ)OrOkfII`=[(>NRk3PcQ{Ғi?<Jx4H ;54i{Af 2I F҆.&匨>4HH$V 3X}U.?c֩E];2*/dyH tiXsjܱzk7yQa] jPͮuESƷu*,;j] r4n].m\ k?5ygėbn@vWYK{H8:j2OAXZ͛bO1x+\#c nO44p \~f mvnVD$: =:\0GЊw.9bƲ|Aq4Jm|]pNEwLnF#s~to.;@] ̮."Ea'efvrH?u^0Av-.Ss\mM`C{Y@8) vrі$)N.N)u{Y@c1]L3|uOܷG2&@`'J3Z]ژmRz )zR2r?Fݺ{T;GsHI$s@syj@= p=z SR)˟~ŴسI9$1y'sv{iM*.m6y$v,k+}T35,9ܣ)юB A `x⠹JfP`4 E9uKuLQ' 8>ZI&HyOZ_ j 9xqSE$dyn)UR T#Z>o=>?5|#׿%k֘p]˿#GAv&ҿ)8|R`YVt ;=Fg Ld~Q}Z( Ҝ1~F 9G&F:`g4-^nnTSj䳑zcۥsھЀ璇(4|9}ހڌwf}JUK{ Q@#=qފ(1E?hE5EEe great drills in time for the next sport season. <br><br>Check your BFS Total Program book for specifics on performing plyo drills twice per week during the off-season and as time permits during the season. A complete plyometric program should include bounding or skip drills followed by plyometric box jumping. Testing of every athlete s vertical jump and standing long jump should be done once or twice per month.hard on me because I get attached to the players. I'll never get used to it, at least, I hope I will never get used to it.<br>I enjoy the high profile aspect of being with the Cowboys but I have learned to put that behind me. Our weight room is the only area where the guys can be themselves and act normal. The football coaches know I don't like them talking X's and O's in my weight room. The press is not allowed in the weight room. Nobody outside our organization is allowed in the weight room. As a result, they like being here... away from the hype and outside pressures.<br>It is now in-season and we concentrate on one body part a day. The players have five days to get four workouts. The four workouts are: Shoulders, Legs, Chest/Back and Arm/Elbow. The elbow in the pro-game has become an injury prone area.<br>SHOULDERS: We do an Upright Row with a 5-foot bar, Cleans, Snatch, Snatch Pulls, and Dumbbell Shoulder ISO's. We try to isolate the three heads of the delts. The front, side and back. The most neglected area, I feel, is the rear deltoid for the shoulders. We also do shoulder shrugs with a 7-foot bar. We use all free weights on our shoulder day.<br>All of our players do our program. They come from a variety of programs but we want to integrate them into our program as soon as possible.<br>Sometimes some of the older players need to have some adjustments. We do have alternatives. For example, we love squats but some players can't do them so we have a Smith Machine, The Bear, Front Squats, and Belt Squats.<br>There are guys who come in who don't make it. You must pay the price regardless of talent. If you are lazy and don't do it in the weight room, you will probably miss some things on the field,<br><br>LEGS: We d