JFIF C
$ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@= C
=)#)================================================== / "
} !1AQa"q2#BR$3br
%&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz
w !1AQaq"2B #3Rbr
$4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? gr8Fz"QQ M;v(YLOJ 0R`AsR 8$yvǷzڤ*xJ$c mGJ5$z$sO i+ ={6s\0A 4@ ;8 J94n}鄃 c868MFҀ$֤Bs֡T!JThF(D?<♼Jabi Ҁ%W9
ZG P4$ *ʞMK> ݏFsQ0lF+6m]cn@#{ӯ6D<&٧sڀ.d.Ci++o Vb^Aҫ:֎txp+ti6 E1
@z=å+-,[N23q۹_BVݒnOz=ujAŬ/1sҳ~ > Yw%ſ$*0 Ҁ8rЏά9)iby 4lM21}
n;}+˞RHqGz\" Pߝ L2{V L48`:Ѽ犋iQI{{$ "Q `̨x/Ou[ Ng|qZtLuU;M VL\AKو쨮?eNETn{YۛHgl7?PLXH6
-H=ʃz&c +Bc8 V+دad[m$ Hz (܀jD%$$TSڀ$\`9=yqbI f݃ZX Td4 C8E= ] 6@$tFΉ3; `( MT1jC: : O &5O"`On pB}k/XKS{e'V/ M3Z5ƕ!iI^?)sq6rf*UX 0
2 ֎gGMi2MJUr Kx`(3,%ӭ'ɭ]?YshcN
sdAǧZKTw5n ^U$.в 9Q#Եi$'|=Z J9~]2!;i [ǑqRp͒
RYHl.0}) G~ԨHGJhTb'YWSުp= /\@pNJ*4P;*RO3OZ\2tm'ր w o^HdE y4 ~^ip)̅ nyn(ZS 8ǔdbWmOC_ֲau] @76z
Tk IȌm I@ՃCw8 2 .} q cM
>REZ0 Zg$*Z#V xU
V={UKY0 +q @7W ;Uۼ\ M%Ve,Kd `;WD-ҤKq ?A@,@TH0GSEŵ BbE;U
2 jrCg>m I EH~L@}в1pJ]1ϥM4t9P JnD\^; Q2(nj(`(gdSqIaǵ 5Pc;=2 )$8N 8 eCFM5XNAL2ܵK!_}1@o\zA_ F{bJa2Fr >Sf s,I عGZ{c JwOʚmIpBbBW#>{h@ r(UHϥRUȱJ(=>-ō@\{-i d1 - EA atX'? N{O9ySY>\Fj9$v52D;P_2] 8N?2tuAE 8Fka }*LI{U284*GFGJWeRZE S@`䞴U|?Z((Ңkwr@Z& +J2F@@V&NwNs+Kg8v 3@$O
i#䚏g%ST2H7X݁Qҟ
dÐIV{ո즵Xxps T
7 ϭ M52 Gs,?Zs0eVwن#
.VaR\3SAoKFx۷> Og[XO+ 3Tc 69/M 5p֪۠
2*H`F1PB2|ZI.=i$ >4py Z=4ev$,z;ǥZ\c5NB2WX $UBBT`c',W'ҥ. )l f )B
5bv dkCG5 aAIi8_ր2?1 f쵆Y}OJ-?u+]ܸ`IE " p~n O\?ƻ
#V:?2n~ jJ q~/ 5\#t~+YQAQ#wn Z D6F=* ~{c4rXmammߗΒSdw4i
@nr}}*0rSR6 c ]%feu:gŶu( [ڼnzȿν{ހTkԏǰ5EgAݺ O,:Y$ _ZX"(
} 4VAlǙ sXTs5?yce'@t yְ|CIf?
˓Ƽ 1H CX4 =A&q%9 })6 *j6BHx@JxTQӿRjUI*?7Vȯ4}5 VO^K0=E +j2l@X/SΤU Uh_̇P\
e 2'8 _QZ6yw;PeY&Mz7}*@>^x#ц
%Dۖsǎc>Τ؊)9w=J(ڤ
m}вʹ ևm@qM78< W#( |' TX?3P|=A@ lLw9NB \աb Wkm}x G3\ID[kz>9r9j0y 4. G\g>kp qh?uȥP~֜*n ^dg\֤IR O;e @ꋖ?LM8ۭ GAj `^7?'5귂ymc;u
iFV(Px(ز`? o_U#qWslGp2
JH A0Xdz]5 vB6yt%۽}VClj QE cj P̱b+ᾴV S
8Nv>&:bjIFX}3$+_]qGh3_tq8^ IɠK {ua]*KuڄUg; *⍱ 1ן a."Q u 09ֹ`LsBta"g@5NH Kc5pD$) Ҥ˚58''#ˑܞm7m]2P鞕.j$ "JGOah^.rcB59w}k;+D6ICg
ny>ccq
8AW 8 q'W̠TpFDʋU:&PD W`I vTq }@: (B1gUel zPwnJ( 魏:ܷLrvѻ3?P *Fm?3B99ɨ`t
mfb 31մf7Gpj ZVaלYq 9C d:RݡwFP{N8 SMJ&U-8GZđ g= Ar0r2#j e Rڀ+X BrG$ֺx!H X@SM-2XcܟJhպ C|ŏAK#lM1pӸhKmQVTZ!s9vƬq9;bi8 ?.iDm*.U<)@Rܗz
nTfGvV8hA"W1j4 8b)!rlmM
W OM28#=gYH䍣1yUDm N 3ȸRGLsϭ^ n( {wτ܈='= eQ k6?ߙ6 ! :-4gF
oo ^HǵOPH(Ȭ1qӸ8ҨpA ;c*FASs;G
n! =tż=،X=$a
XhVp]?Z"y.G` 1:u7 'Sgnn)v@DGm4ش`8Z<*$ < iM FcwFqs>(9,څP#̒<۹>1>2Y^T\LǑ,rj=kĚ|P5\R @ mo ,o)
K)&k 4 r)@ -5X'l2 8 X%Ќg=+QPC$3؆ r!H%8+oux+U%$- ֠
^"g] *M>p*4 pr#HDZ$
CCKVC @nt ?ºG[ݲx5&I hr?Gq*ݢh(- nR9=s@ =U&<
"'?_Ɨaq<' p{6*g
Zȳnݦ]G"; y9we=Ԥrga\`WBBaW9 ёR?*f
09>å($j;PSqlRQYե+3*\xW+in;dB t e a m m a t e i s i m p o r t a n t . < b r > T h e A c t u a l S p r i n t < b r > Y o u m u s t s t a r t l o w , e x p l o d e o u t , e x t e n d c o m p l e t e l y w i t h b a c k l e g a n d b i g v i g o r o u s a r m a c t i o n . V i d e o t a p i n g t h e s p r i n t i s h i g h l y r e c o m m e n d e d f o r a n a l y z i n g t h e a t h l e t e s p e r f o r m a n c e . I f y o u w a n t t o b e c o m e a f a s t e r a t h l e t e f o l l o w t h e B F S 8 - p o i n t S p r i n t T e c h n i q u e S y s t e m . < b r > U p p e r < b r > 1 . H e a d h e a d s h o u l d b e u p r i g h t . < b r > 2 . E y e s - - e y e s s h o u l d b e f i x e d l o o k i n g s t r a i g h t a h e a d . < b r > 3 . B a c k b a c k s h o u l d b e u p r i g h t a n d s l i g h t l y a r c h e d . < b r > 4 . S h o u l d e r s s h o u l d e r s s h o u l d r o t a t e v i g o r o u s l y w i t h e l b o w s f i x e d i n a 9 0 - d e g r e e a n g l e . < b r > 5 . W r i s t w r i s t s h o u l d s i m u l a t e a w h i p a c t i o n a s t h e s h o u l d e r r o t a t e s b a c k . < b r > L o w e r < b r > 6 . L e g s i n i t i a l l e g a c t i o n i s t o l i f t f o r w a r d t h e n u p . T h e l o w e r l e g s h o u l d h a n g b e f o r e p l a n t i n g . < b r > 7 . F e e t - f e e t s h o u l d m a k e t h e i n i t i a l p l a n t d i r e c t l y u n d e r t h e h i p s a n d n o t o u t i n f r o n t o f t h e b o d y . < b r > 8 . K n e e s o n t h e f o l l o w - t h r o u g h o r e n d o f t h e l e g d r i v e , t h e k n e e s h o u l d f u l l y e x t e n d . < b r > R e m e m b e r p r a c t i c e t h i s s p r i n t s y s t e m , c o n c e n t r a t e o n o n e a r e a o f t h e b o d y f o r e a c h s p r i n t ( u p p e r , t o r s o , o r l o w e r ) . O n t h e l a s t s p r i n t o f e a c h s e t c o m b i n e t h e e i g h t p o i n t s t o a c h i e v e a f u l l s p e e d s p r i n t . T i m e a n d r e c o r d t h e l a s t s p r i n t o f e a c h s e t i n y o u r l o g b o o k . T r y t o b r e a k t h e r e c o r d e a c h w e e k . P r a c t i c e t h i s s y s t e m t o w t o t h r e e t i m e s a w e e k w h e n t h e b o d y i s F R E S H . < b r > F o l l o w i n g t h e s e g u i d e l i n e s a n d p r i n c i p l e s E V E R Y a t h l e t e c a n i m p r o v e s p e e d d r a m a t i c a l l y ! < b r > t a r t e r o n t h e o f f e n s i v e a n d d e f e n s i v e l i n e w h o i s t h e s t r o n g e s t k i d f o r h i s a g e t h a t H o l t h a s e v e r s e e n . W e i g h i n g 2 9 5 p o u n d s , L a m a r h a s d o n e a 6 2 5 - p o u n d s q u a t i n p o w e r l i f t i n g c o m p e t i t i o n , u p f r o m 3 9 5 t h e p r e v i o u s y e a r , a n d h a s b e n c h p r e s s e d 4 0 5 , u p f r o m 2 9 0 t h e p r e v i o u s y e a r . < b r > I n a d d i t i o n t o h i s c o m m i t m e n t t o a u n i f e d s t r e n g t h t r a i n i n g p r o g r a m , t h e r e i s o n e f a c t o r a b o v e a l l t h a t h a s e n a b l e d T i m H o l t t o t u r n p o o r f o o t b a l l p r o g r a m s i n t o g r e a t o n e s : d i s c i p l i n e . " I f o u r k i d s d o n ' t p r a c t i c e , t h e y d o n ' t p l a y , " s a y s H o l t . " W e a l s o m o n i t o r o u r k i d s ' g r a d e s o n c e a w e e k , a n d w e h a v e a c o n s i s t e n t s e t o f r u l e s t h a t w e e x p e c t t h e m t o f o l l o w . e ' r e v e r y s t r i c t a b o u t o u r w o r k o u t s a n d a c a d e i c s . A n d b e c a u s e w e h a v e s u c h a s t o n g w o r k e t h i c a n d d i s c i p l i n e , o u r k i d s a r e a b l e t o w i n , g e t i n t o c o l l e g e p r o g r a m s a n d b e s u c c e s s f u l . " p o w e r c a p a b l e o f c h a l l e n g i n g , a n d o f t e n d e f e a t i n g , t h e m i g h t y R u s s i a n s . < b r > M i l l e r w r o t e a n d l e c t u r e d e x t e n s i v e l y a b o u t t h e k e y s t o B u l g a r i a s s u c c e s s , o n e o f w h i c h w a s t o k e e p t h e m u l t i p l e d a i l y w o r k o u t s s h o r t , o f t e n n o m o r e t h a n 4 5 m i n u t e s , t o p r e v e n t o v e r t r a i n i n g a n d t o e n a b l e t h e a t h l e t e s t o w o r k o u t h a r d e r . H e a l s o w r o t e e x t e n s i v e l y o n t h e B u l g a r i a n l i f t i n g s t y l e , w h i c h w a s d i f f i c u l t t o m a s t e r b u t e n a b l e d t h e l i f t e r t o m o v e t h e b a r b e l l f a s t e r , a n d o n h o w t h e B u l g a r i a n c o a c h e s l i m i t e d t h e i r e x e r c i s e s e l e c t i o n t o p r i m a r i l y j u s t t h e c l a s s i c a l l i f t s , t h e s n a t c h a n d c l e a n a n d j e r k , a n d s q u a t s . S u c h t r a i n i n g i s n o w c o n s i d e r e d t h e s t a n d a r d m o d e l f o r a l m o s t a l l e l i t e i n t e r n a t i o n a l l i f t e r s . < b r > < b r > T h e M i l l e r P h y s i c a l T r a i n i n g P l a n < b r > < b r > T h o s e w h o r e c o g n i z e t h e v a l u e o f t h e s n a t c h a n d c l e a n a n d j e r k , a n d e x e r c i s e s d e r i v e d f r o m t h e s e l i f t s , c o n s i d e r t h e m u n m a t c h e d f o r d e v e l o p i n g t o t a l b o d y s t r e n g t h a n d p o w e r . A c c o r d i n g t o M i l l e r , t h e c h a r a c t e r i s t i c s h a r e d b y t h e s e e x e r c i s e s i s t h a t t h e y s t a r t w i t h t h e m o s t Rt$i Uuwycd()x>4LyQ:QIX0P ڗoZ혝"cbLu s<Ǫ*QY9] }HՐ #jSxϗ>D *u6F"lґh ?LX+ t _WkSo*69dq9PmuSfe$͑)g$vw~ɏ xq1QΠ G8ȍoЧ~2ˉq9Z.632'J<: 6a]1F M)3n](пoHBGaSy1$YV V 3PDRt
'x^0Mu+[P>J ?towK0MH922-Y}ϳJfŚ8A%#X8V/OTRio"DYO @~3*f 0nx Mnmpq} ;,qB_g_=Na|>-Q tܟZlS2;;sei1rXxHTI
1T1UeV&d hQFH 5 N4g4bH3Pۈ#7у R,=,,xGUZ#7@k oG"ۀMOU/ע<+p!WJv23
5F S{m5 y`uNp$3&Y9eG㡞LOm$M i5i< -\|
#Ca\
XT?=p% !
V&' WK7S{b"]NշP}BsVy[w?
nrͅB^7iS&xU ,YE.4x$&Hɴ̜$*}|)[d =#[ƌnܟ}3*P]}_ܵ :˯2,rD t xֺOu s ߍn4
̦G:]GTk5ksݯF Nk 䧋w|a nv#ڻj8Yc 8[.P)svrYax?5p}!kQ*ڳjIPfI,Q
z퐸Qjd r^7FkpmGb5 ?- -( kƴxWu[EnD2bNZ ҩ% NE F+lܫ yOT+Tݿ>3Ļ U+ܭk{ Hbic8ErGL3hS w.- 0߳Jv|Aml8Ve guv4o6V^/+F1)Ҿg_o=b98FeBH;6f4 NLבzSNpˏFo2ӤL,LvdyX \Ė\ #I 0Krs
HG'O @ E@G8'ϛ#Eԝ1e͍! `koe笗(6 0Q4+CV u_OV_ p;6dYLB armf~P30 R U+{vj#[ufES*Hbɋ+ zpӪBdoNEc VycRG
9$ɔzjLՏ8vhq`svS((@EkD( aG篒>cRpKybeN b x $Zd\pO^ )S$7U,WujIWyr~+[