JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?^+#??5K\{Գ (QԒ8kFq&dC pA-Y,K;{{G8 cu}6Nd.PT;j(ڠcQM W]@\:rJh2IBw(ъp0BΠ?5AP2L-P3NoX$1 GG}3ş%AUk]OL^AS`fHRhj̼PI{ bݬI=Zr='P/gz85ܮ5 *"3@򪞄H椃TwۼzN;Ƚ"K;5R-:( E%ZJm!4׍k,o|/cײ"xeUR{7S=9ZNGmAu \0Nd\gX;$E`F9BhR; ;Q 9(:,-t8J&H Oͣʅ  5Q=Qj'Lg)E'tRwɈiدk>´-?'Ġp^ZFwP@/>4 ECNGrIcAje\L{EbUV[$ϮEc: n5yUiԋҖ (QH`i( CE4 I$3U$^aOٞkdG+5~>t,co3uYMm!j[n~u3+d[˵3:* EX7 8ݝ&ۑ1Uʐ:'Ru⣔j!#q ev\1nǨ撹j2EXvRA:7qxovEze{Wy ju @~}*U]@~~bҶcаެ=MvdYĪ}@3ڣlR7"5C'E gljӫ")hQE EwuvcS.߽1 p2Ox4B  zSn2"5k@p0EX54@ VSчpjs$E!}j0?0GhVzΔ m?t+~ک*~Ҹ òN,R𪚆u^Is{+K+pIfAc3 d Zkrÿ7 <לzת|ԉO-($A1Vcz-jk/ QߎTjK/ SYzj5}R@3qQ7jgT/ՌQ@;u jS"QIHד|eK?MVLL?WROAM|mf]kW#yr@v3v-ENAPsr=ixpRnٻK}xLƚ`KnsթdgSbcA3VNr[VM+~s⛏a%yܒ42;gvOkQso¤fF?ҍN?iuOGGka.!fy>ƨjy>-T2;? ƨ`E<@S5M8Vd EC(ijVR]L3@MB6AqtJO(^ +xX^hm|U6w.(1Izyn[nӯ%cigSrQWf)lp>|Aˁ] RB 7c-rJ;{$B7q58&PwEA4`RW'𩭓/A%>F=Mi77R@-fYTeI,{('сsy 4/'ay|?63Z[< BNź>$K W \׵ihƊ6VJ6tmbk>"M}jҌƩjPը\1*xOƎ3wP98'ڨb)'=h mjk[qJ O&6 6$ϺDe=+NjQEf&i6'bmbwv8s^M`xEXgBܨH@" rho 4n"9ʚu=,r{UZXˀ Uڵ \x5|]y,m(ȉt!xy]t_ smd7sIE%;#ӠOl7`ZY|GᅊM,z*v&#mҢW|`, =z`4`K쁍q91CLTL^O]i8fǺU&_ $SC=/w4WĿyNQ̂ _ C;I!gtV lDPqHz҃c}m@qջ-h捷+)+zr=(~OľL7O+0Cz_߬oF)Ӭ O!\^ Wͨ[@e`[+U+jzVAAd!{\׊`k0$r?u2'R+-l'/ GwLvdlV $v5J{m$ޜ+J/]IW˶jO ?Zy 'aZms+C Sۺ2+2RWG 6ØFQZ]O4UhCGji٨bHG9bFu:`?hb,???b,uѤm3wTr(^Ywbx}jyVA XsV]ƕcQMq#K[EeԼ{7pQ9+>4Yǹt f=F?*"ZO 2pHt{)uAf=KG,Z"OEtՏj1i: s䣁ʖ/íVt ݱScsegȒMOEܼ3>d'5ҋtR Flt"ioRk<6:g + ]? og2\AXw~Uilc̒˟Z`GU3XvGZ$#=CMd3SOi4du~8%ה 増V(^eȰ BWқgeImmU-#}vӉc׌]Ki x؏Q^n;P͆W;m=NT/toGy| 0\, k{-@#,28Ͻy]oqz\ A ͑Ms 6G\օu`Fd- V;;3djZl|hX#fKdڙ^Kؘqok ?M7#xя(Gy*Oqŝr)j!C'5_kzoWn#dM܌Vŧ'rN{":&0"/kH/!(O>&?ڔJt- uz#mNf֢8B9}IϝTʤFH:v1ɷvv$J#=Q #t <6ǞTx#pAW8gGsA+#ɝ#i_ΣҡFg8֤ɖ1HM=kh_sy8|[dkFd>d^= 5cP\$]ִ֭][7GoJѭ,JYf=EP'?toR9mѸ =kJ;X3\ݾB#p;үZ%c#OC[&`c&4~rid{ nib7c+Kp$}YR'G%'nxzs0&2k[N* =B?:SjՎ^Lv-n<`{-r+Dy\+ R1q .mk91j҉R2Vʚ#sJdڄ5m0 ۦm=Wj+9[S'2lӥvƟMk,yj+'S{9&#I9~4Uy=yV%uG#Jdq=8&⫬(u,|w&6QHH$s5b߭Sf`Cd{ptAǮk-b7nՄe (Ӄ{,vJdwa-! nSFi5:pOP*L#Vց{3xnGgKNxn#"aڍx_q8n>@!$dk.Q%sE OZꭠ0"\FqI%A JӺo 3KoH [q?_JS\K4\TgTIc5rg.Ijn`FT%}<)E;܏Hȅ[ոHܲGAڮٛY9],a=)Ks7Y&p۲]"i k7m"Xpyj=.4vAqιwvθw,:.1\ctxv6.OL;qpLT R)M\)ZQ 2}z&4W1+ F[޸?*18I_|CETWu=aht8T}'CϿJ dw^( 94Vd6:vM$^:/SYVgx!Abbb;(^mr2.6R:|9`%HUr:}H5qIs2jZH\^\GunE:x5xF; }s[wbZM:nK`2͞mGEz6i^{U]@L=_PF"s6m{i{;nf, g+Yw$b1i~!7K(lnZ8#v @+rPYaqҫ'JuˌJJ 幯0{K˽]xi)ٝ?,sփJf+/Y15ujR9ڻlWI Q8'Ўj}+Mw`\QTK[(dWH0ѰiYά=Mŧ5 6UW)Ojt4JX!#֊BRb.$X0gϤ{d9ҟ٘儇նyUW~5+V;`s5 $К2"8,鑚g05#]Hp={i.1b&X{_@5~3d!V'R PqjL`$u*4>U";0u5p8:T”n9݊/3.#mkEpOґ:zu6u?Ҁ#iE>laWӒ;${7KG0)I@{7PP#G*&R@zHWFRy⧍81Sdj*d B)7:A8$0\ajо^CKd+29籫P9 h$ UVP֬q?+4\cUS1lc9 p9@A90$H' r!>⊄p{`⊠bhz+Pf$ gQ†OML'c5$wL͵QL̯qEReٔ 40TEO{JOU70p=9<05<1M7ᮊ׷.5YW wzSys}; 1RkݭnKi q/`1UW':ח.^M-9&၌ua z:rgҞyR} HƄ!Q3q+Fz 1M$qr })ȃ`QKc e[ H>\"-źL8_O.FQAT/3nu MtЛMՏ2x׾d^J*v#;V}%].şƩi71ȜpmzQEQEe_ByxYc9lTM G22O?W4?p|O>a#6NP+/+WA"~]+'}#A {)d7yPү\i }cB>#'ZF-ExtjnPƧG>"8#VN57SWcPO%Y]f۹z`H5QBZB1Kc͠1$v^.<_)?05׊ rWե^=jUGZ׳1$랔m~_滖ܶ@ƣ#Uqu)})Em`QIn(pA:PEgU$f0~qX 9WI k m;`tYd|:Fo+ӓ-su&:)ua͝zUJQ{Grmous amount of material with me,"&nbsp;recalls Siff.&nbsp; "He stressed that 'core' exercses (such as the squat and power clean) were of little value if even one minor muscle grop is weak and lets you down in competition."</P> <P align=center><STRONG>From Pommel Horse to Car Seat</STRONG></P> <P align=left>To be continued....</P>iZlx\׿A 1nw_<f8T4ojлTO{ng꠬wVV]mh_mkp [Bvj'{e 'De.0eʞZ;ƥ&?k~O{p~״d?#N\GETvf"].Fw1d /*4'ͱ"Y`?TqCcG4&TʷOpj֧0jGcd:?ԔKO.F-U>.1K*r?t0=s҈V.-b%uDfnQ 3[mw̃ǽ2aӎT/0:?dh[o wgm:N rA0ҭt\QMMlL2,ShW?VK ֒/Re]O+*T]pZN" "1E]կg󊔌3"bU>@8(uchC8`9y'@9 zE4&90r1ϭ?|u֊*,zO#޵l+Y#F\(8<;EiVSI5bX%P͵*8 zTe;,;?Z(ficLmK(}7t4QSi HYA'(WtM=21nyD[-Whv!h[$w#E$Q=9qS%I|E&*zaYms}y)?Sehome High School in the state of Washington to be like those throwers. So when I returned, we parallel squatted like those throwers and practiced sprinting. We timed our players twice per month. We did not do a very good job with power cleans but we were superior at the parallel squat. See Figure #5 and you will see what I mean. Little Greg Frere at a bodyweight of 155 parallel squatted 355 pounds and ran a 4.6 forty. Look at his depth and form: eyes on target and being tall with the chest spread. This photo was part f a story that featured my program at Sehome in th old Strength & Health magazine. We did a good job at only two of the ten components we have today, but we did those very well. It took only a year to get phenomenal results. I had 50 players run between 4.5 and 5.0 in the forty. That was 1970. Can anyone match that today? Sehome had an enrollment of 1,400 in grades 9-12. We played mostly larger schools and endd up playing Snohmish High School in a mythical state championship. They had minus 77 yards. <br> My next move took me to Brigham Young University, where I worked with football playersand the power lifting team. Paul Howard, a lineman, gained 45 pounds in one year, reaching 275,and improved his forty from 5.2 to 4.8. He played ten years for the Denver Broncos. Paul Devine was a running back who was also on my power lifting team (see Figure #6). He helped us win the1973 national collegiate power lifting championship. Paul graduated and raised his family in southern California. His son Kevin was taught how to parallel squat and train (see Figure #7 and #8). Kevin ran a 4.2 forty at the combine and played in the NFL for several years. I was so impressed with Kevin that we did a football speed video featring Kevin s ideas on speed improvement.<br> I once had a 5 9 250-pound sophomore football player in 1977 named Charles who ran a 6.9 forty. Charles, I told him,  you may have just set a record for the slowest time in history. As I see it, you v got two choices. Either eat lettuce for every meal or squat like crazy. Well, Charles didn t like ettuce. By the end of his senior year, Charles was 5 11 and weighed 300 pounds. What do you think?Was he slower afterall those squats and with that extra 50 pounds?<br> Charles parallel squatted 745 pounds in a national competition and briefly held the teenage national record %CgTA~՞OL=a (Ơ=Epq:|@HҠG{\h~ouִgIlIm(B%~?߰+Yc?zw95ˤfE2Aou~z8V(p_K>.*.v YR#Y[MeŇ+y9AOz„}薊D7Έ9"8v!*t$BdMNXӸ0r?]1u`yޡ' ޅSA_G%žxі`R'ῷo KkހW]Eį*T;qNy^?S8ȎH (-BL 8ݮ-$j#sSwߥu(cչYr_N#׏QS@F~_ni䒷h)udP|h߱L2HHڵkB{rl.ۋkdsI%Xn.iX[wUCaZıEW"ˎܵXcؾ;YQuq i%&XbpN !n4 $,j:ʣ2%(P$<ڡ@fܨ~&\hV%Y[janH:RI-3$v˨` h7~N㜮]4Zެ 0"'2$dɔ!3 Hm}>&^@nj^_YG,{ˉͽTNTVG_40kWz%&;I%j!~)dl8ܛG6G&OآZE;Pjv#6FR9ǜq㏪_Γ1'? 4+(a]EO[hro8r銤[ @;zγ3H{~/dn1{DsI2_VIKY!PSd-Q6nWK}g^l!y@gi޻$II#~ a( f[? 쟲o,9xa)}z|槊724溿$Kfi>_Ò ZgNQцaSNʙ-lnKMDeKm>DV_vf_dG\M#Rkhl`A(SN?ʫUW*$,r"c8}G~7eğe^m%73ژ Sz]8.vo\J\oķд3NIxcD/_[K}.R6l>;9aDŽkdQL+A']y~n;r*P<aJhuY7;%>xBYjZc#jљU@&XQ6o^$ 't$ޔ'bk]z9v-o\=ы$1S%&IgFm`^/u,ڄ-:}/f!n^@SkZ{p /4+?⿣ @C,V )q%-~P>oyG~v_o_ЋwbJ  'li.Nj1cv V$) {m[֍@Jef69L%