JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================fK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ZF95ֶ˨J$MT\RL#,!Nt+#̏H^O9-lOx ſƳ+H1f/aqhtKK]è"BBtzWĩ}&?RR ZOp:t2 !7zm!Ѧ ̊$3tb8ƙ{K#֏Fp Ϸt\4巩3撱R}Y\9Oֻ[(+C$\FEC-"I99z{V t[Bm$&Y m^.d: "t+6i5w_F ՈCYyUV+&*@#e HJy޵5:d)P>Y*ӥqj7l drsߥz|k{#kJsbTOv\,6[QF[= k?i8JY%e7?ƻ-OLagu n2{b3~TU>w9h6%i@JkKe$a+nC+?YC 6+ZIiF#M9F!K1Uؑ)R2 iIlY@TܿCY#e5pe+qi| C6-N*F V2g+Sߜ,:}lF+Qǩ h{?; iIFN!E\TwR&* è(~r\łbnUkfoJyk&>KysEѬn7J´fHō̜c5{^E>Ycvq=rOj蔗.䨻ܥFP~|V*#^>y#G^5>徝y=$x*|]nXF>nFk7WJp4otĂ_.F2Zw֕xvi 4+ó!&[S;uS~F5)]ׅ-5JEu\?ҭ'/5Sk cq9?i^71>q|/hs4s]"дȾ?Ք[ĿQXO&Xc)\EB R2(cSTlTOD4b]RXa5E @G$8lQE(=B rWhscus and Hammer throwers, it rarely made a difference and sometimes it actually hurt their performance. With Shot Putters, this increase made only a little difference. The downside was the tremendous stress on the body to make such gains and also the chance for injury. Often agility and speed would be lost. I learned their was a limit on the profitability of strength and weight gains. <br>By 1970, I had the elite performance standards which I felt were essential to success at the highest level for big men involved in football or track. These standards are still relevant over thirty years later and are as follows: Parallel Squat 600, Bench 400, Power Clean 350, Dead Lift 600, Foe efforts in running.</P> <P>In talking with Ashley about her hip flexor injury last fall, she believes it was an over-use problem.&nbsp; She switched to a swimming routine for most of her conditioning work.&nbsp; Gentle stretching, easy running, and continued weight training at low intensity was also a part of the rehab program.&nbsp; Ashley trains 40 weeks a year, with 6 weeks off following each competitive season.&nbsp; Her current program involves running approximately 20 miles a week done in the morning before school.&nbsp; In the afternoon she does her lifting and some b