JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?zW^Lk1W":E;I@fNo7hXBj&uc15i&URI1h OXEE|d "_S'2dv4m돥C%Q@dtZ3$o,=*]D䝃OT)cڼUg#j4gZs+\ϑSb!yTo|J*[[r  Ҽ+!I݋2wzV.8#`N{*lAƦsyda HWYJj3ʁ9fogәe$ȥ@5 ;. Vd؜gCܵc ;)A8{ IR63$zRKkLL82zǦI/V8Ē ~ZV [hU[J4eէZq`[tZ/4%5)$ulp9\iҭ0j'e.08E b(,3#ז8qTIeN~FϿz_Gg[ V2~_Nz6:ƫaHHq9E+T!ʓ&8Buq_ڭp$Q0w 1]=,t%@+rISm&xl98v>%ݺC\KPp}؆zӆp}NHQrh2&]o'⻁b@Hsz1RB>ZZmؼّ0lZn%v5b)I# X >$Y.$"#QW4د7 $dÎpkׅIʚ $ٲw*[lpJƾ28GiX#[;M&vTqְ?DxdPAc{`sŵ(/dLJ} B6h 'T4Ctߍ5ybQ'*%+EQG Y sښVYYwr}HC H﹏pzNeB[J/G2_nI gJg<8ig ִMjzLP:`N>Wm4PĂW+ܫ}sQ=ךe @6Aw;GS[\y*H)sѢEqkomo{>'H 1K\&=`pK0'_n_cZz jWNZ #`IJRQ\wD5֐ xdrFcU4LH%#^c[iVmi*bTOoxJUѮ.aTR"zכ -t+J3<3ç RVE0z+rSKDVk|w)&> _ 7vsWsM(M%fv^/am̮D?uya^IpwpH;*Ƨv7N^F#r\0֩7`=IWL<1 gAjnJ#0I3'IwPM`H['#מ3O\II0 /_C28RLTv^V-c&;MxU!ުXI~Zk"5 +n?Ff91=ģso\zR)SG*O +J\gO4lґ a!tY @xEywSEmP s\YXIܭtR42@ e5SL lߘ/#W; ꉤT i]?Rc#xR@VϊlIspHN& A\#cW7-Xs]I,G%n 8k#Tֳiq,RX2EMz^֛q\3'$;1=ܤg$\UĽ6k$k6+eT?C\;b1GYnnnyye<5B/\MF܎?ezdqSAd@>ZQmDۉ!)eiI( z c碈XNFq4g;s9@9OO'AET63L׵u^[P!p(98AGsQs {8Q6I7rKO昨sG5&}BIH/JkHO-/ޏ,ҋ cEOZfW87=9Vo>ç9= \xX<joAs\=vgCb\JO10xFNH篵l_JPԚK%'EMCW/&4[c6hۚdnd.7`0=t F$| &RlPWGD p zW;XbI;tV0)iVPv0)G_S@8(ꦦǦ=H:P;$?B~nI# uy O{{QO'n) @JKu*I{U鞕$m=h Ddvivak>48:W?cfqf$G5(_R B5 Q9` X{Ao n[8ȯT"BWjkhQGWy 9 =ERwg9fbOZ+:+#M61݊ ~5*zՄSҥT =kմTxIvyOWwqtHc@*I=)Mf$1UՈϑ ur[<籧}p1֮q` y df7rf_t`B[$޼ƓjzAu# Xq xby$׳[B'k!Ӏi#Y[9Ec0Sƹ? v/Wc/2R)ldh(; 돆@Fq]^tJUUSzG[[bF84@pO9-,OֳoQGWbhʒ9y >p&Tr}㶤-8<6fI8=K}w=+P[ R~3}IiH^pז75Hr؉FPwUmfLxq*OU.Mz}qI([,E4T鋺?`ٮv]  .!tUqOn\@A$i=I=ߞq4^l}$N}SiAG)܏5#{jC2J0#qU[%m[zQ 닶ZjۥTlEtv:N13 rȻdQw\)48\M@cZH%oT>ixܧ" u Mq}q!>nǝLyhPx(4Zp;RZV#'xJGyUp9倒fiϵ'mo1ZļvTR tGr͒8#4JĹ uJ7"2`\Ә ?ʲdB͏jgGi3 nXgAֹiZV&I.2$`nuZZ)Z2ʨڢAE"apa{C[1wq?eu.C$J ɫI3Μ~]yc,OOKw[Oi=5_+XmwdcJ9C7 άh]ԫ,|~5f{<[JGJG )e6Uu4Rs'b߰e+#&VuiYmi( 5fSTfW8bIZjrȡH +{T v5t:!@O< >Kqd%kuccE~QҜH v58fI^~27Î/#)r'EJrrG$߭ZQqܷ W<S$`1o#eM-^k{qiWzfoBc?\ TsqPzJoފ45OjzF)1 9P沒0:Y%j˟Y^YNx|2MU'XFv{W2(t q'+ciNq}mkru7vmb=k|7֩ء`rqRRj{͜QfMzXGȊAavjzN Mz\Wyw(ᛡ=QکWS`9!p_&Iox"B&сqƣUYR+C3`FhjJft!P=>T7CE-AV̪ƤJdv\ FJtɔdA*,odYqʑs4 '$G'J0=8x=}h . qǥ&HvR:S8$6 T3,$9Ǧ+WK@Av`gUyfTOSϢ3)Ch;3Y,3;CUEݕj\Vcu9?!Kqc#P6;S9uv9۹-AXhX`PYYOC:#X\/r"0 webwv<ӷvޚvHjҋJɨgYF@FqQvyied<`dnϯ(#b*3ܮiٛ븚謆l'n*i'4_[g9❴{S; >@HiiW^i(T?tOW7b yzPX^xvd/zghOYj S #Gs|ofێa&R EYg׀j R)*uo2Im,F ´ͼv(InhH89r 붥cN.Tds@ʫ-TИ$ ?NnlgIjz\HE[1a[_dsιrw2jJs(=Etail in his textbook Science and Practice of Strength Training. <br>Zatsiorsky says that if an elite volleyball player were to perform lower body workouts that consisted of partial squats, full squats and leg presses, 60 percent of the total work performed should be with partial squats and only 25 percent with full squats. One reason is that the weight used in a full squat is considerably less than that used in a partial squat (or the BFS box squat), and as such the most important portion of the athlete s lower-body strength curve will not receive maximal overload. (Incidentally, performing full-range exercises adheres to a workout strategy called peak-contraction training.)<br>Accentuation training is popular because it fulfills the requirements of exercise specificity. The principle of exercise specificity says exercises that have the most carryover to specific athletic activities share the same biomechanical properties as the activities the athlete seeks to improve. For example, because a power clean is basically a jump with weights, it would be a better exercise than a bench press for improving the vertical jump of a volleyball player. In fact, as I pointed out in my article  The Power of Giants in the Spring 2001 issue, shot putters who practice the power clean often have exceptional vertical jumps, even those athletes who weigh over 300 pounds. <br>Accentuation training is especially needed in such sports as figure skating, since the additional bodyweight developed from full squats could add extra muscle mass that would decrease jumping height (and, for some athletes, adversely affect the aesthetics of the performance, which greatly influence the athletes placement). Other athletes who may not want to develop additional muscle mass from emhasizing full squats are gymnasts, divers, high jumpers and even swimmers. <br>Let s examine the box squat in more detail by looking at the conc