JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?^j 8VD UtEz9= zbU]0GGZh {S P;TȄ*n+ KRmO rsR OU_ʟ(Eb1Ma6D*I UZ5m{J28݌/Fstm(!uBCS9?QgrT{r>`" >6l%a@ޠwn}#E&)qÎ:TzCzǨqR gL+>%="#3(u2?i6ڄB0wNGq6 \ν8#oȘ'ۊz V`֠ gH $k^{[K=j<)Y~YZz\:{0fSi8j}2(_Cڣ08"u^B#.11~UcO8b/chYP>3֚!D`lדGOZ@s#k;R.. ]>^)j%NMo#zT#;nOBāxx4twFïPPwCIң#ͦwW@[\z. @Z(MSgIfoS iѨ*Qq4Zv E;RYn@ k^6ZNS* bٷm:k ^;b\,&_ݨW'h}Em#[:p>v_Ob-p&s2i M4̥QX09x=S:5ϙv?1l3cGs#5-ܼxN~U@LڤRp:aE*('"5QF 3dPmzp)? XbsgiNcM*lfG3G\65E,nd q?YvanlT;DjjL~Ʋ-B?mIZ9!"Xi:兄V!uaZ)FV3-xpMeA#>\}ZUtHƽ蕊(Ebd{}Oi`x&aT)FB&h)>iHۧg8ڢi.׌F7<#z .%cO+gO-[O{vMJ=qe+Yc0Nw=I:!JCX?Z{tWGOl=5IwqzY|\aBiSA*?d[,M:˨.w!*r8y+͏G;c;xiM²y5 n޽vUٳM(i+pG\J?h۾%uh?rR Ien=D:MBg"3 ǖscQN?>ja3֣SL Wqπ=j'=0+2t=l/\&'*}x#&Mp9?/rqH8 )8vZezS=FA֤H\FGEĈ[V-=Z< 8skz٬A4rn #vlT{0ЗRr0xWX6iq,,ki#Кһw O\H\Jmē=XmoZK݁ې8% y۰ӊ10O%#Mnlz=x/ד4oG$s ߜ׫kzwc@ڧu}'uhpyiqVqژ9h7sګHv֧cژ{@C3CLzp5a=Or),\B^yPPzgj1I$dձ8d ӀPȩw:T19L:`u`9H=[ `=sCy2yd~luM+;,LTuj 4$3;)|>BrZ$lp*~FIjt e"E*V'[QI3/>>쓜ǵ0iuUrK`Nj0'jLhU$4[k ,T˽ ڊfp;QJY/S j$&9}{U26qJ[pj!H$o q@?<8霁ҫ/"S:g4񎃽@Fr)"+/|;d{~ GA\6;]sJOZUa[;vSǽti?5n¼⎞la4ݢ=CxR(#@>,̾S>ak5hǗ*]B2AךP1$ujb#ސ-Tsjc,ǽq_o =j[CdS53X"ƚbY \]⦘ fNxgo\7Ÿ r"Tذcr#2&;6ǀ׺c5iFGC׊k~-Hscܙ *Up9;TY3ҚI Fg3FXq9@J@5a[rx(IsF9籢R1D9i&3)A^N3E$b1czՄ`b.0Fjmh9 `9I,8nsXZ/we{#>⼳{τmM:!|sj)썒OT1~Ɂ&XX.?9cycR~qi3=>re*8 W9݌K{ai]F%8Ub?Y08#Gjt}ςrxg,=RYϛ}r*`Bktcv z kS|qPHs֐ʹgRpUp1C(G:jۇ!$֙=@EFQLi|m|r=c5:Hv2@kirKf"J ?&Sr#Sƚ8<݌U<~(b@J+TToG=Iܠ[Ҟ/ћb1,q_֏/~AȏZ>J g¼WZۖY*oo3V` ޽k@Hl.pJMhT%cRa|08q cmi ?9TKQIdFCgjS =8 b491QP;b됢 [Z(h=s#`q^oϳ1+5&a8fSld[&gܭjk-Z #`Vc'U~8ߞO9L OI&ݩ M(s8Tl1KNP":*B29(v$.}=5#@0zR'huOFV\ިL9=O,?=ʩbR҂Kz,xjjERE;hpé5V2Ch᱑WxSkj),(ݺ WZnc"m6yĩ#h@dCu$~ 2\icT@܅gy~Pՙnj}) '`=y4椳!l@ Ũ۾acfpqҺ9Py`pANy0O O֤S=ch!Jn]0&{>qчenX[Tp|æ}5S5 aޥAk#١Uv+_b%-nfܪd(ڶ~*bbe ~dGkiP[ _#-j=[UNsϹR惕՜zi3pZ yM m'GR{qHY+z#EQv"]-Q|yc!1YREqQE!}XZϗ Eky>aS$QV D W#r}hɝTbYk({IU\= RBu" #&N`-d\Ev=#|Kf>$f?1]͏Ɗ+(E2u\e]ŎX㩥͊8vފ+QnSWx&krs+vta]c=N+2\FcBp:vے]%uVda]Ejܮ袊js, whereas the first part of the exercise primarily works the hip extension function of the hamstrings. To perform this exercise comfortably, the machines used for this purpose have a rounded pad.<br>One person who helped popularized the glute-ham exercise was Bud Charniga, a eightlifter who in 1974 snatched 352 pounds, only five pounds off the Amerian record in his bodyweight division. Charniga developed a homemade version of the glute-ham machne after reading an article in a 1971 issue of Strength and Health. Eight years later when he visited Russia, he found that every gym he visited had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters.<br>Charniga's glute-ham bench consisted of a padded car seat nailed to a carpenter's bench. He pl ontraining to prevent injuries ith a well-conditioned body. Other coaches and BFS who use the secret, focus on performance records. How fast can you run? How high and far can you jum? How much can yu lift? How much can you improve in those areas? Personl records are meticulously kept in order to verify that improvement. That is what drives throwers and most athletes. Therefore, even throwers at the HIT schools do the secret. We at BFS are the same way. We constantly measure our performance. We need concrete proof that we are getting better every day. <br>Stefan Fernholm was a Discus thrower from Sweden wo came to BYU to compete at the college level. He broke the NCAA collegiate record and was a past Olympian. Stefan became a part of BFS in the mid-1980 s. We owe him a great deal. He bridged the gap between the United States and the old Soviet Union. Stefan was privy and knowledgeale about the Soviet training methods. The Soviets spent hundreds of million of dollars on developing their system. They took the secret in the early 1970 s and elevated it to new levels. They took training very seriously. Their coaches, for example, could get a doctorate in discus, sprintin or weight lifting at the University of Moscow.<br>Stefan took full advantage of this knowledge. I have never seen an athlete like Stefan. For those who saw Stefan, you know I am not blowing smoke. Stefan weighed 273 at a little over 6-1 in height. He could run a legitimate 4.3 forty and Power Clean 470 pounds from the floor. Stefan was flawles in everything he did. This is what he brought to our BFS table: Flawless technique! My partner, myself and all our clinicians became better coaches and much greater technicians because of Stefan. Perfection became our focus. By all means do the secret, but you had better execute every facet to perfection to put it all together. Leave no stone unturned. Stefan demonstrated this perfect technique in many of our vidos. Unfortunately, Stefan died back in Sweden several years ago, but his legacy lives on. <br>Track is an individual sport. The throwers could train themselves and maybe one or two others at the same time. The Soviet coaches would get nervous if they had to coach more than three athletes at a time. My challnge was to figure out a way to implement all the basic elements of advanced training used by athletes like Stefan, and put them into a package that could be used by multiple teams at the same time. By being able to coach many athletes at the high school and collegUk V Qo$k>(4YS]r V}ovꡌѯRV_ZWm4>{sʭvC#s}*sQ TRyw5s(2Qu(͟VX}J=ؑ!Mmѭl)d@ Ie˾OlCGP%f7Pf'£qI8oEZ8V#U8-#ORU7EY'V'MAJAr S꣫Ӣxb b q]$ON-KUdv+}3QgKo0(Pvcl# *n`AA,T+v@_RAZ2& Zks7{7He%kZ2u"66 X