JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)================================================== " }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?OXVtVS_xJ]NG|dbFr76=loTr+q]} iTq]G.u:EIQk?[FYx'EYP 6i6%"aXƲ--/ZIJ!\; -܏]d}NB~,qn,#`''=rPk -LXR=ZMo&MB9!S4 Yʟoy]ӣM̤{T%a܆7&$<(RI'1o-]7;Oiڤ{|An\.,ӭ95Hh/(7c,T}Z[[sSV}EEWpQqc]eYu !MjRj@=XD% 7`mƎ[$=*L$zne ꦐXGgA?tזꑲPdNg_u 5N u)4oxҐẹx񻍠 ӥz$Qf?xF 3+{XxVķ0YZۙoV4I})NB6xf^dCWҬMXNa"S*1%:R%V6yEk[F?%Ձa:kk U?:FW Ci#El򞦭{B l*S/)c%!B4nX0wHeΞr?J (gs'ް/,BBvTc=2.P}cɨⶌ#b>Fj{ 6FӴrG, 9u*\Y $pB4?tE&*_i>WVkpĊ6je?ڒEB8cR$sO+A,,ʞݺP9yG ^ЗDOtE"lg.= f`?W^:yGMʼn95r./?PjȮ.c cޟ_i*?s^5)•6bi$l~j7Wo7~{ vCͨHP;pA<M h=;LKQv*'+G23?,E~Fiݑ0Co>{=_[E 9N:%tRʩl/98r}H\CA 8qZ;Cơ#Dv)1MLmՇO(@١8y=-mwGP;|ء!SZͳ i!*>{~!嬭x&EWD ꗐ@MB}x5$i:d$w.0k4m.#fݪd{,j$ rѐ08= XẾkx'dZ) #^ z C;UĖ[Ň7`f܆!Rm?ʙZkJofv'xv:^bD<79ЕxJ'V&'wIm\LEXiZԁi('4fJ8^]+K(U\gּr;i飅I{ urJJ.mkPǾ6[Fbf>COupb 󖽫O13¯`*[) ּEM5ɓ_`+4yv20ꄏcYj\o"fG;zGrMh4V 9=j|242a[zSN}>vȖvEqեZXjɷ CEZiS͚  1B@^}B猌 54(.zbuaMt@8{'Hq]^~9ɏ9M~7:Y/]no \~Y=#yOpP !) `$: 5wI#[# H b;`^MhjΣISltZM-fD0 9VվǺ+لq?y;˭VDvmqݾ^/kc$kiiYcV ~񲬖h3zX\2Dmmu? .,L\"F|6etr<4E-ľt0O=ԼiimO^:$Y>deOkz{$] w>-1W=~*.|9$BAtB 7'+.@]76H@Ԓ[|e8#j/ɶ1'zdӵR$6$9lz m$*-6Jh]cg"H8konp/cmD aM[wm,Gxn⤰˻i#a.Q5$V_"i;၀5q5G3} aԁ94uVS=V %'CyhZ)#pk%A4^3D\E-4܆?\ }=&q mޚmp9?ʴX׫au,veN1+_^s⿈@oxY&BQUMW_XrqRnmF\^]\$'5B΄(ăEB@(\#QORHa߮iҧ/5fD24-=3@n1%ո9e'0Rn."#(Zhqk8#YLS[ч\w]kwNppҽ^(*V5i66Zqv="˗ǻVF*;MVXM%rq+Gb1>6#>tӤxU?C_LHŵq Lr8OoRE's8+E U=Gj3JX8!@O''GDoZhrLu=OMn?役 hۨ-nV?as ,bDްOWS%g͔ 2ESY~tjkBO iYӣQlNNX\֒?3V liZy>K:L~ |+#m0J Tץh8֫[?Jo3-`U{:ؔx/v6.fi/\]bHduʯ lɢ[FFزțZB w;ls_(b98Eu䈲2 gh=biZ?AiV&=:W9CAR*Td檪\RkGHI?*(h:dz]ͺ\vdm.NZ[e}{b ZZԁ:E(13ʪW:WJzXؘm~E#|+yFNጏ7>.f<}r+ueA~@/#6wi{9-Etzc"r\a~Z[N}) bʮ}1MraGҕfJ:( T x՝NkhΞ4g`YcDkX.~c6Mv,ZٺK g;< ©v=&K,mէJҷ~'ne|WI:Jd#֊imy8@IVJR[dIxb;f")ξBMyBJQqNUQvi3rA'}v:Fw3Z(T^I"Ο"P=3J*7j[Y݁ ZNj P:њk5P5KlafŤؤI׆Rƭ<HO!$ӤX[kZ WK(\۵Z *\75V5;3?p*H.,F:g֭;0{Qhn 6 NSiRL$; k5&,J5RbH{K6+9 8g`sPػvga0ץy.g[D)@SN(M)W+ŋa(gx_դ(rnvs^|#-Itga;m[;HaJL.7Iڝ{LMȲHs+֮Uw`q׫kx-(=Qּw8E>N)JWMDs])A&vҲ8R=vЀzVȥw5NNGb{ioq)Iap&p?Ɗ}9uQYgiާ<8Չ.=`#N[8'墴6'ZK޶zRP76Ď0ґXԳUbaieR9Ut',ּTa ӬzV?.MrZM~?ghr3Rɮ-#*(bK㿶yWWj(3\\1 ŇV;;*[s|OkO٧HBuppG\DŽ]dZEV4x# kohݡu9xH iL@³KgkjSgB|s^MyZJt1W\CҽVu49URѓه"Rۄ}$@?0UT@W&C5 1ОqYvZ2# 0A^G,:MW!DƶQ8gNVs}@mxmc,m#$V`[6fY\G?+kaNGj{Xs$rܿ|)VNhu=^_􋫫aǥQp"4JȞLbRHQ)D@wS6ɜajo}Y kxʦG|]ʟL:1iXO${sNE; ̀$#֊~=^H\4c+dG#85%Ċ2ji]En=VQS(+cRr#tÃ>hp"dI^D\\;[ ) N2iيP8hw )C*pH#84:,t_;)bɪqrӒ2qr@*=5VD#=4ۇpCE vn:jI'eJUͬ ĠQ[]$Bqu?lʢKdsޱ r#Y #t7X<{U*RJ$$Ac s[krwy#Q2ʴ;إ}'yRJY4 b~paWb~F(:w;8,ʅ'`#m5m+qNzx7qT \Ry@FU|r*v4eOWHNs*5bdzq8'Q?$}C+ 02OzBqN!:Jj9E/L1cbuSa\{Q:g>OGE1j^EYaUI 6HHt\ VDo֣<ن9bIp;(`Fms TwW,68WdŻXpOsV r𳓀JoLTni"9$Ҙ"(j7}?8gX¾ј(>õطofmh;<֧̍dcN3ٴ3yef#Y%cٌUG"a4]1Tp֬Gk<ЄybU9:w.eX"Czt%e9 CxG26Om$p?Ny=kJ(ޔU]֘\7ZQuE>Q\7[P2ph"DP!^94vP"2(`QEb1;Pi 9ϥgd~Khko`2K KCViHgQ>SQ\; =A5gs7fѸ$4j1!=+FL%!)Up2=? })|H-c/9U e&&M(GzSoR 氮 ϥtn@<|Xm 6>xMwQie lbnV#VH]̃ V]GLE'I enOP8t9\ԋlrv5\.jX $jJp;L2tm=+E3N*eSBfD<$4ˌeEzU'9o1ĉ* Eansky divided track and field athletes into two groups. The first group performed 1472 low-and medium-level plyometric activities, including squats. The other group performed 475 jumps using the shock training method. Although the shock training group performed a third less work, these athletes showed greater improvement in reactive ability than the group using traditional methods.<br>Again, this is why you should regard weight training (including the Olympic lifts) and most forms of commonly used plyometrics as valuable  readiness activities for shock training. <br><br>Shock training is a powerful tool for athletic training, but because it places such high levels of tension on the muscles and stress on the nervous system, it must be approached with caution. This entails first developing a strength base with BFS core lifts, and perfecting the technique of the lower intensity shock training exercises. Accurate visualization of reactive movements, split-second decision making during sporting conditions, proper breath holding patterns, and fine tuning the nervous system (to develop what Siff calls cognitive plyometrics) take years of practice to perfect. Only after such preparation should you gradually increase the intensity of the exercises, and only with such preparations can you achieve maximal results with minimal risk of injury.<br><br>Shock Training in Action<br><br>According to Siff, Verkhoshansky is appalled at the amount of inaccurate information being published in the United States about shock training. Verkhoshansky attributes this to the fact that much of his material has nore my players. We have a big testing period for four days in June. The top player at each position gets $1,500.00.<br>The top three performers overall on our point system get an additional $2,000, $1,800 and <br>$1,600.00 for their award. The point system is baseshansky. In contrast, in the U.S. very few individuals translated his articles, and in many cases it might be a college student with little background in sport training. One example of poorly interpreted research is when American coaches say that Verkhoshansky recommends that athletes should be able to squat 1-1/2 times their bodyweight before performing shock training methods. In fact, Verkhoshansky says it would be unwise to wait until an athlete reaches this level of strength before performing shock training because it takes considerable time and practice to perfect these exercises. Furthermore, many athletes may never reach that level of leg strength! Indeed, when you see elite athlete6)k_@y',[5mZ`6-~O^'9uG4V?X/p_bF jH5¶Y 1hW=68t@P+mfeGpM*TmO;F;Sƃu vR3_Td]ۚs&s E_KY QT?ˏeuI|"8^啒FDUIMSsFݙP=Eiቑ>!6_.[&Q#^8>,{dX̄ƕ(z#LȵVdrh'vLédJ w+&e^_.ZͮwҁTv#PĪ et+R n'0M4$[4k__}1#jk;ɧ9)xنsȬn4#u梟{ ~_q[ckIf(%>4_:seKݜ0[HGþ9ye#\9&8@/Ĺ>HdG7 * W1UvNIgEQ_3v;$4']w_Q&JqşB{vRn賎^AV(U T)oݼOi)Y|&x[LA[r~im}?Q &VTpFۇ\3Rvhs޽.f>&'!$߲c$Q,zy9;:b뒩%~;pN((pLpr,,maB2%p,ȓ\֊5pxW`2ċ;}Egzu}~! fF^)^8MO`FYuesmpbT)Tӽʾ](p~!{cкd8 VڮaY$"? YWx~E'(Wi!v>o['mq$|^%V-R;:~ ↵i=*\[%ծf%9CƔ3$|$V:ř_GS"XhX1[Si}>﵊R#|_' Fޱ截E Jӧ6cZwdTUti fxjVZsf@6S'+2؀"-$BC!W3Lu߼]U߶Z ge9*/Scխ`qb4jo@@\@\ŷU&P̞quXXVm@FH8rqms:KxQf5'8)Ki7i EKt2K W ofLҤ[Yx:ྪ-[lɌEPf!=t! ob.bXbԞK5P Q:v 2 Eא})q(薖WOR5!UNi>YJB[Wj\DvZт%]+KZdCPD$j=֣y 8I"sHɫ+|UӭVm-_L' EmǗOS+=OGFcmai '؟אWjR{S1#术.G_a—{xCC*+A/Q 3VAo7չ~?u? Մ *GFCtsҬƘa!bB2['۞4:sW eZcuiJZ<>!jZ[̺$`SM>= y"D8ĊvP_%EO+񞀇iO64z*5Be|78<95x`"xbzip;:VY~EvS@d |9 xa敩IZ5B%IÑR:a;akt'b;Y^ b?Œ^iwO-e,"= SLϛJ8-?7Hh_:DjOð߂'oֵ$ԯZڛթpEG;cj3:*q\}W[ԮFer^RH[YFd+~5R>Y>{;k"h$YV4+W"s:;AtZo܎'(.] -BXy h݈cFޤ 0^+.tk8.2[@-SՌ4g#Le1 6 w"Q7 )jYPH^ŷ[.Y뻻zE'C*k/-}_A(u6,HFHB&>Ees>ٓA]t^H<{||~qHc$ d3RЮi7:դ#d WkȭH ?*}]Qe*"}~l<\Ӧ&( hg]| {U"۞}rDlvp-ļD.JІ_ŴIneYSP}HxƒIYvi$m٤$ϦW7Ȭ 5~v,W_ҕ@A^!JSi:)GjI VՒ]2E~rOmuwV86 YEαI T>f軍{9`M. I kaJHR v9|L;՚#ƥ*iM'zTr|N5Yq;(ٿ9HAwT'>.J>"pI;WqJ}9@ j{t83*ekV%?ɮ0 ֻuUiJ {s …HڀRدYƦkܑ:u֔2j2uPTo*[$eFC0+SzWA(})Y\Tj/l/]EP.u[ۤ""9=뺀I`PTӸv/Y: q 2.~@=>2PALh.9;US~F3]sc*ԊZTkBGZS*kJʠnkʴW*JxfPר/[-~@ @?F*, Lx5Ruc@ބ6=^G}g %{dBr0Bցcg[s_372@)h`eoCk ڴΫn%lUZ_aSA~rՔF ֔o6DAEtW)MĒ2,#Mp KpE3\#TҬ嵈 W>KzpXGO?iѱ/jhF_PSX<)̀^[aIq'Od/zWt[>c~<#{8w}t?My=c RYؗz#w,lk-HQAE>]>Q;mhJz1RPA;H$rj-w۰Ǝ֟݊SqHs$Nx0x S郴y#[ŵ?藊֓d?5`Dʹ,ȍ*=eIJh $zZ>%\AV5Z wf%H-ˡ Io),OVl SP=2.0EDƓݓ,6zeÿHjOǩޛb_Cz(Q5HݘҟFWOݾ4D7޿/ (VW^._nj$TГ/*Jk܊{bQZoM:ɨ;N$z6[ e!NWOs㒟80:^qz.hWng(SbZ!Ƥ,DCu@ҤT$Oq_|ћ}շ+֛"ƽ9\;al*RTӱ>4ƟOqJPITw@Кda#Uݥ:SseS@:T #pX _ObkPHqTMZ1>݇NDCD]ѤZw_0Ln;N+*Ԟ%keVT7O U-BP/0"EcQq*(t#-̲enNv۠*~iQM7nGq8jWo;q`AU~@r@h)cj A# 0Un\(~ב{Prܹi{PX-jGZ*^ ?lSׁtj;1^oACʿg|WRBX:V#Iy}RՂ|,|ȏff}lfy%?oSc??OO#A2=~N0}8EO$]z?cyJvz;_