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TFi 8䜚iZ@6]m:QKՊ)1SRHS ĜsZ~H=RA\+P*^)-fvmfG $u~ t0 8x]MٮcI 7HqEm'O_¤htKWܑ߭m&RwfΫu{'7 q5̺>Dnvn?i\jj rQ X Ui6UBSƫkDa56+uCڙu=Q9LTmnޕU=YO⇋(\Knxޛ5G-)j;17CzWA56G֢O!j>õt"i C9J+wEY ‡p`kllvYzH1;n8ӿy0FW-;Ik0Y>J:VeF#OҽJ0葮=+JQrwfJȆuBZVn>-sڭyXErǡ$=sSMr-b2uq]u2mdB2I7Rj^=klxu=Z_G?p{T'w0ZMַSt'GD^FzP>A:?=s0i5П)#t{T/45џ)?xtsM!#ُK&Ai 8~զnt Work, Plyometrics, Flexibility, Agility,Sport Technique<br><br>FRIDAY - Parallel Squat, Bench Press, Auxiliary Lifts, Flexibility, Agility <br> <br>The Sets & Reps for each workout are a follows: <br><br>Week One: 3 x 3 (Three sets of three reps) <br>Week Two: 5 x 5 (Five sets of Five reps) <br>Week Three 5-4-3-2-1 (One Set of Five reps, Four reps, etc.) <br>Week Four 10-8-6 or 4-4-2 (One Set of Ten reps, Eight reps, etc.) <br>Week Five: Start over at week one <br><br>Each athlete charts his/her progress in a Set Rep Log Book or on a BFS Record Card. The weight of each lift is recorded. At the end of each set, the combined weights for all weight lifted during that session is also recorded. This gives the athlete a single rep record and a combined total record. On the fifth week the athlete refers back to the records established in the first week, and then breaks those records. There are also Rep records which the athlete tracks. Because this is just an overview of the Total Program, finer points are not covered here however, they are available in detail in the Total Program Book, The Total Program Video and the Set Rep Log Book. <br><br>A complete discounted "Start-up" package is available for only $69. This Package includes a Bigger Faster Stronger Total Program Book, a Set Rep Log Book and a Record Card, a one Year Subscription to thepad and the hand/arm positions as previously done.<br>After you have mastered another two-notch raise of the foot/ankle pad, you are ready to bring the foot/ankle mechanism in another notch (see Photo Nine). Go through the exact same sequential progression until you are ready to make the final adjustment to the foot/ankle mechanism (see Photo Ten). When that level of difficulty is mastered, then you should go back to the foot/ankle pad and move it up to the third notch but move the foot/ankle mechanism back only one notch.<br>Your final progression would be to adjust the foot/ankle pad to its highest position and the foot/ankle mechanism to its closest position and perform three sets of 25 reps (See Photo Eleven). Wow! That would take a superior athlete. <br>s.&nbsp;</P> <P>We thank Coach Walencikowski and Coach Guandolo for being Upper Limit examples who have created an atmosphere that breed Upper Limit students and athletes. It was pure joy to be around the Spartans of Southridge.</P>drinks are small and are a short term fix and expensive.<br><br>15. FALSE: Typically thes meals are high in carbohydrates, with small portions. This leaves you hungry. These meals are also a short term fix.<br><br>16. TRUE: Potatoes are high in carbohydrates, while cottage cheese is much lower.<br><br>17. TRUE: Corn and bread are both high in carbohydrates. A vegetable tray of celery, carrots, radishes, olives and sliced tomatoes are much lower.<br>18. TRUE: As lon as you do not eat high quantities of carbohydrates with ranch dressing.<br><br>19. TRUE: This may seem a little radical but when you jump start the BFS Tiger Nutrition Program during the first twenty-eight days, every gram of carbohydrates is important. You can only have a maximum of forty grams of carbohydrates per day during this jump-start