JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)================================================== " }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?QKjdjqѿҥF]SRJ`SjER1=XF+89x0MB"E8
*=;ԛ5r8 H`xR =FR:CWE9F3Ig?ғN3@N:~4sR5>E>d |^4O#UA'^!IOyr;A<5iG:GdƧÚm,8 aGCѯ糎:D]aJ&-{3$~9+s٦c5m*!*Ep uAwb=]ȾesJzfIKF$k:S1yM 7n {Sy4󑊉"r8 8TpAPA)@)Sh|vکN4SAR1c8)J7g֐y)W4HO(Úp4)zR -쎍IRyl bF:#iJҺK&&Ma=~:;+S@onvE*":]U1R{1V8'''q3G|gRD=}֝M-4/֓0"cLl4N*1@4(QL ָH)nϿi6OwWAVŘB_jDjh-=SRBo9tj f9Iu)5[?r&0Le894PZWA/aEM2MVF2K!r~{6:)EfxSKcԓ @1Ŕ2qYԝҜn5ۅ˪CIn¢g-S]/WߟFtxj՟l]~'~Y?δ'El18ʰH֒՜w=eKVw2L?ʼyfM~\ opSZ}qIJGD ߽'$qگivQJ Tu?Zvi qo3ďfF3h?)>҅ڀ6|+!_9bd?cIF~B"_; XyqYcA#dXkS:kwOZ_B_Zۃ'͟*&m~ =*.{v^]{g$|0ʎr< W|5c֮C?y;IA5%`nA H>eq3ku<]r3$w5,kilF2g@>Shf^zd6,~'_Oغ2+Hp3gju&ޗF7#N@ FMgT6 j7ΙFl RmB+kd/45L0Mt'>dQс$ODHK|r{ y摈=zzBI#;kMݎS5,{ +o^$*5f,b \B{Pocz8UQ @A7 yAiUr7:zWX<dzS3HO ?POsB펧Z6y;fIܹIYXC4V%'Fh4vݪ֟v7]DNdY=jjZWNTݳ}ySm'_ J!觨נ;c89J苺3jy`FI~rhtJ[Ҩ8 '⛸7SQ,p: A<`<$T.Ocn'x s/ 4PH$A HjV/UbSDٝ܃SF$GJŚ8X<_? ;3B@'+= :j~g)>Fğ=L֔qόt|sB1ߟ𧧌La(8+Cof9W^NMtF+I(pQʑ8< ԛJ-'unӽ| ޽*l帻9+#Zih}΁[zS tv/]E1o+^eܝMlf9YZӱۓ]!4(]̼[5 r?uNMwO< 9zoY[o|qEg$nzn$NiyR”ړz!vp:ay'=) 3֞HzP10[8 ~,s3ԈrzfxmQ> xnb\[5oaF+.xL7o֘*գYHҪ榶}= [)#~TjM㩠~d}*S i,* *3銴:wH=2sEJA~i 0L#4μRa''5bn`r cnFH9"0MSs5tE{ 4(Q+GM$p}EP 7Rߏ"c$}ƝD\N)jUR[;߂I!1&2Wگ.6a9ӰJQOO~ڑ&nFni1U[r}HWi z BSDic@ sޘmP}vBG !'PvpQR$:wP(#= s㩠(=@&Upr^59EBvN1=Z|Ep,ֹ$ռPzPOr}=3'CPEԒiTl8֐ ^,ΊGEP9H&p:VӸDvܚr:tW8a$V@* qH79JY/9Tk&&;CR2hאC% 8P攝Q39[9w ?:ւ+cSѦӭڼSMf8_Io<ϧuF:G^Ӌ^sRg9qJ}HȥpW+ǁ^ һ_İ&_vy=kz LQ8H_C[N:he YJvAىIa9 ͉I_J(>:s3@8<~ER{)8'*1w(<4NƤGz?.prA '9IIرF\g|_a3@@?->/k@pF]s 20=hi_^TE PARx"jjdکp@i>),}!ܹ^iW$>C xr}r9 /ҁv㪯._Xv0G*Bq"ˁUt# 0/x;A-Y$#t8?zH5*r|ϦRiiC g5|a{Ke#jTMjd㮃>&hpizw6j^)r渕Qo58|8 2:.^ړ`uN; ÂA<Ҟ۰;p`wh{gQ@4#_ƔP: zҕ>'__^}=i>ڐX<sSG^*?RAHp;08"en;j'a?ޤ.A$TSEQ@with such a light weight. Look, it s like bending down and touching your toes, but you just have a little bit of weight in your hands to help you get a deeper stretch. It s not that big a deal.<br><br>An advanced technique<br><br>When you have brought the bar down as far as possible, pause and breathe out. As you do this, you may be able to stretch another inch or so before coming up. Remember, the more you improve your hamstring flexibility, the faster you should be able to sprint and the higher you should be able to jump. <br><br>A Powerlifting <br>SLDL Approach:<br><br>When I was lifting in powerlifting competition, I would do sets of five reps with 505 pounds. I found out about the pressure on the back of the knees and learned to bend them just slightly. My objective was to build a powerful lower back in order to withstand the tremendous stress of going for a big number on the dead lift in competition. I noticed that others who did not train for the dead lift in this manner would have a greater chance of having a sore back for a while. Figure Six shows a heavy straight-leg dead lift, which should be done with the knees slightly bent. <br><br>Another SLDL Athletic Approach:<br><br>The Romanian dead lift (Figure Seven) is a popular alternative as shown in Figure Six. Olympic lifters use this to aid their efforts in competition. Some strength coaches have adopted this lift effectively for their athletes. The knees are slightly bent and the lower back is straight. If your objective is to improve your clean or snatch, the Romanian dead lift is excellent and it also gives a good stretch to the hamstrings. However, it will not stretch the hamstrings like the BFS Straight-Leg Dead Lift. Nothing does. plyometric activities, including squats. The other group performed 475 jumps using the shock taining method. Although the shock training groupperformed 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 durng 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 Actionbr><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 not<br>been interpreted accurately. Siff says that the German coaches, who recognized the value of shock training and other forms of plyometrics, often had entire teams of several linguists and scientists working full time to<br>accurately analyze the writings of Verkhoshansky. 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 s