JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?BA } _JQYF08Ȧx%:2Z7PL~w_  SȲON3Z)2#VAEhHwj4!GpSrE(w U6MÒ94Wn@;PXm>2Xd dg!q^pGB0@T#dv"t `BsR+{cj*@9T{c Y!5OP!*=qU3U$o,RGlvE ٖh%hČifˬD#Bp2y5.9| Q)bO9=):4w`F) S0m+ֳmU#v88=jSR}fIu/2knnP+Rq\i~a3ώ[ysk者="S'ˎzXZF0Āc#oF>\RRZDWً|åDmB3JsCAcևӐ1kNcEKE&WxcWk`nLldP{bhQxɢoDHqFG20pip<&9ʜ 1i=0"-* ǭh#e>b1X8%Ԥ$1ד{Íb_[oj؅FGzZi$8繫IBPQEwҢ9l5nąAlKc(ng Bg~csX롴pZHEڴa kS8kY"D*Lt1Gݺd#z:U[]&r0kTn K%R1 j,n2ls^4đX=a HGtЬrW@ {*;WFH>Q$nՈ\ %A1Qc;r*t}i$BX~u0@WfnP+9ڀ\QN~C~(FCN.#pAz欦ByAtZvpsji)7(9 ǯ|r 0 Kؑgge;x4;4mPSwD}%?398$N9nD5Mdge ZXS-qޫ΍W=N@:($@u]YuzӁ vƒpmذڝ僜T(zR Ͳ&5#(^}$+A7@`GEs` u|Y3=A+:nexܥ6NQtJCAsxzߺyZЃϡ G# :v.I$go0FWqWQ@JuhdQ@ObON$P":6\Ig#9T~j̙*1LiEJTnCE;cσz&֦Gr""Sy?Zxr Q9sjC#l5o^56#3P2uE$Kip#6qڮkbţ %o#[zPр\ň=| \eU\`o}p v9ҧf Ob" t yq\UwSq1ctsM(8s^*:9h*ظ)*Hkajb]@=A+Yz5 0-߭jE/.;Ss"{VjMʇ0PF7}+bB }*PIJ!33N0H *j%[$xEf^abS݁iwDVPNT:Î 2^COF»D/h=遻ƛG4&k! j c<ѝ$=-Dli,[gE.bsh0rEli-%7.9Y,;QβMM8zΛ3PI;tD&icxy.upWv2)` 'c]dΤ.㶳c&5Aʐ֩Ȍ;rcj21,H"[2WH[dv1T^5Gy94,JUW ֊ ;oZõHe!$c.6އ zJ2[wDrQꊰT Mi-b#'C\Ҳ&SWv*8F *E98lwB6"*R6zqH+ޕ?ZDa8HĆ1>OcT E0yEHF=W:TYzbc82矖9>*hH?Q@R.CpqhjDPCqޫF\TDY##i<)ާF=*]q׽&I#k meMV4kXc]GuR>=놲竆~$cr Z]0ytj[*$U;C92?ZdRjE%OE@ GZ((#=Jq9]`0RtqT1鎦idLMIe#EF[^SP2NIFʹ ǩܛ6PHmF9-P#, qV#If/N=Wz׬OlRTWFģ  kzV21ƭl ּyu^}d26ݥ\w{PfA|%ޱ;ӫG*_>\jLxA]dRY#Lj3: M]3wmI44Y4B\S]0;pΫw"[` f<榎3 S2$iU\bƊ{uSqȦ8S8LGRO5m@Ub$Fx13ހ,lF߆#j1L 80?J@{4k$l :VAClZFry]h4DW%T$¼v~^׊!Zxq6"CkyeJf=K"kC^qh_H=~4wv(TZ-bg%i}8#ֵ[=T$9;UTa:`m;ţr ㎕c*GKXH F2"si.)Sqx6d\LW*zks%j!HZr௮)WBNn*!)WSQÍ zr8*ls&E#dj>5LR2*11AҀ JU   7Ҁ#v>1?cA)UC)S< 5eu#P}Z%9Uf`֯a۷t>Ԏ)o zҰ kar$׫xsUg.cSj52G*RJ$jB;?*^E7;Hv{ghu&$c5^ ү. FWV4MS)UY׸֓nshfBƃ`LPF TbrWBX 09 XIvYI7/8JR9V"sP)s7߇/&I+/x>я)2HkKgT18 *qGb; G;xy(Ijw*u#zSq19z㊎g;HZUG)3`ǻ6s]^|HJ [˱w$WU|f'N\n QEZ2d@1P (g$jQ4QCj!\w[gQE dEPI 0&eu'<$@p}95kH3R;0~'X2Z yƃ5Ϡczvn@X* NCRcy< E ׊}qgTHPE$nv65~E{ .l%D,Gqȑ屌c%q S{RR)Ổ($XA$E,↕ڽ+;a cBQD #Tz" t!sJ 55 I{du59~ϠOig^6}77[]DWPȽh} )]bbD*]DZ}pG䍀V4r&69f$1E<=u )BxeHmbR|N)6qRF{y6W.ʪTZ>;bhAlšwv$y#Tl)@ObpMG^1_y?OHl=GڭE034$ 6c'r(-O8GI v?:o6nFM=/1rd/P ^Ŕ全.cp7D;x&»!OpJH:XL$G㋬$6FA2>#l`\)@TW VmYM8$޻MĢýG:SDS|(&5cp 1땙qYciE8-ꇱ2 @H~ NCE96/S4c;}ƙkn#Ybqv<3 : ;im3V5;rc /״e?2t[&ĤpvoqP 5-Z*d:}'vrqg2o60mq2qsa=WQ=tEh\Ƒ*tb+ M:ԻrINf"bx5* rc.pd`bYi_s/kK}8$h:w8ː]NXq.g82K8dWVTcVAta RMl vz}+u3Iiɰ58./S\[ vem;1킌#a)MmxHQSSLQ\XNq6Vڻawu$]сyGS3]4qOecy[fo@xtP[@ w;$P}#="20l`*|i-hiǷ^0Jہ!M6Ŕ;aBI"1;0=QF;b &N Q^+n n$>U[HaZ0CY҃ۦ,5T.+iRhh4r(daЃpX9>`lm?KdJ+ImꩁT5*e=źC=v-9~9ѿ45 JR&0a:iky&Mvb*7G5|6QF1nXt %%x++ՎD?K`=>~HOQ1SylO%bld\TF:߭:䄈b`^ Q HMqN>;;Q-=E:f-侤4`qd:㖅|iZ\N'l#{+֟ٱ1V3b˃n[ѸpZtPw}LLyn$\8D/|"XF*ȋN cr?u(+-x5*WU tTdoN~t"7P@;";*RVk&Q횱).?hO_qB02ـZ.w2N֍"|7v;vYW5S ߻f '>ƹU+oB$fv+k+֯Z^IH'cX@IGF4jrAv S(Fzf.#M yn^y쩯!Smbeˠy/Q+_Yb#v;S*?^Ou?N,  C\:jK3J 1nφP@0Ⱥ}0yvZ|KCq"LPoՔ~A<2:wUö"$U>w'?[޽\J?_2 )nG߆:e񳼂4R+But,k !wvz3\K'T;ȕC9z'gT#P1Dُ2w6[,^I==dM JR\pUUaԑ@2ܶo+n͊x8$&;q#āQO3D´ J' @[LV+=F]zZ @>a[Nؙ$UO\469'%ju\AOJcf#"#1TV8H'+sl:?VNmdzz ғ_\,@l(D+A\핊֨TmRH4=4f)Nق`]! n>lPaM1 e~Q1scⅲ-Wj3nEz! ,a6؂;#z(<sVGhh݇!>n^J?i{YEMU ;n _1${ -VQԍ`dm(ߗmw|Е(ԕcΓn+n# \Wvݲ3޽̅em1JЌ-c(eE`p@4Tӡ 035DZm F2O`r;NMJ`k*F,f_s15P2/^0+LAJסW۰{m,N: -Dرszrw1_pʼn䜊Rjf> ͓q $`S0r "F,C\j*~];&FfTLJnA(E6F fmlVuҫW~l0j \J҃Ѐi]N#&Āv eա5*ܾ2l-CrJ;+'`ȑC9T%Bd*v߮l~%I? %boڞ#"4.PHyd0_Ycğ m}8T***Uq;QڝpޢӱůӰ" i&ekj{`- tcڟ H@y`q|.x$ r#;זyaTv08aӱ8ѷ5*AvJ%nHJ K@Fݑ=IAs/,j|F8|#H>hҝ`PSqF͗^4~3ƕL3ӹ[;u6l+;{|lP_Jt݇_zvB3`;:saKzm.&+J.͊.~&FN묆ġ^[֟N]呌$Ӈ88ּw_P?.qly~ߦ9LfIf_>()ث(n]iZ߯Js`(,G \6%ҟ57ɗWS^ٳ9strength.<br><br>Getting a Head Start on the Competition<br><br>First, it s time for some more definitions. During a concentric contraction a muscle develops tension and shortens, causing movement to occur. During an isometric contraction a muscle develops tension without a change in joint angle; thus no external movement occurs. And during an eccentric contraction, a muscle develops tension and lengthens, also causing movement to occur.<br>One factor that makes the box squat especially effective for sport-specific training is that the exercise requires the athlete to perform a concentric muscular contraction after a prolonged isometric muscular contraction. The effect of this on performance is that the pause (isometric) phase dissipates the stored energy (part of the plyometric effect) that develops during the lowering (eccentric) phase of the lift, energy that would otherwise be used to help during the lifting phase. <br>In powerlifting competition, research has shown that an extra second delay waiting for the judge s signal to press the weight off the chest in the bench press could result in a five-percent difference in the amount of weight lifted. This is one reason that although it has been allowed in competition to have spotters place the barbell on the chest to begin the lift, it is a technique seldom used because there is virtually no plyometric effect with this technique (besides the fact that you have to have