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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 emphasizing full squats are gymnasts, divers, high jumpers and even swimmers. <br>Let s examine the box squat in more detail by looking at the concept of starting strength.<br><br>Getting a Head Start on the Competition<br><br>First, it s time for some more definitions. During a concentric contraction a muscle develops tension and shortens, causing movement to occur. During an isometric contraction a muscle develops tension without a change in joint angle; thus no external movement occurs. And during an eccentric contraction, a muscle develops tension and lengthens, also causing movement to occur.<br>One factor that makes the box squat especially effective for sport-specific training is that the exercise requires the athlete to perform a concentric muscular contraction after a prolonged isometric muscular contraction. The effect of this on performance is that the pause (isometric) phase dissipates the stored energy (part of the plyometric effect) that develops during the lowering (eccentric) phase of the lift, energy that would otherwise be used to help during the lifting phase. <br>In powerlifting competition, research has shown that an extra second delay waiting for the judge s signal to press the weight off the chest in the bench press could result in a fd by 1995 he accepted the fact that he was fat and had to do something about it. <br>To get lean, Dan went on a low-carb, high-protein diet. Dan s description of a good breakfast:  meat, eggs and other stuff. A bad breakfast:  not meat, eggs, and other stuff. In a few months he dropped 50 pounds.  It s funny, I got down to 206, and I found that I could throw the discus just as far as I did when I was heavier  and my injuries disappeared. <br><br>The State of the Sport<br><br>Although Dan says the US stilDqSSt4$A"V9 hO.(&;g5]di\9J(.SҬV$,~Wi֮t:J )aD4z3JX]A:g{(A2{9~Fdq 쾚v}Y4t" R U)'jcdx=pf5>~IT RhT)]iMgIx5c:z=$ԱfױFK4Ls#;q*M/]WrI#$>g}[I㤜TolgtX[ӊGԷRGjeV [B 3tCU4{i_XEyZ[ԌZnDbmJdD9.9qH'"]N.H^rh?x+O1sa_<|`v͕pF۟{#|Ѝ\A 䢮7qkcU+Z_|;u`Cw:$Ct ;x QĀ|09:p5]طdLv2wÌM18&1˩r~G+f:xbKZͳGsc gIh <0~gԛK-8RriHaQ/^Ѥ5{&W,$4oO9+SAZhbK:iX]n&@J6 Os\:.m;h?lۗ5Iu)c1.O[';<92Wwi10 [+^ R?f9:A%ޠHY= o kG6skz5K ^]AwʎZQv5mu ?prj=W2naiEá+0zcٍByW hd2vNdJ?Ra9Z=6Gmn@ nG;Qg@ wTzK6OWz_=&ӣXܴ_h5&eyspȰrH~g'YZs!dC~# lv?گmKKKrnFd&H|mNCjܐ 2ê8O,/_<DcGK%oX )B#@6Oxb<"Lw.-BntVsYZIIyW5Ѣ4GċPOoGBsg2a?{xnFP1F~a,͔Y56`2tC)>QbM, >j55uP͒?*6Z|71{Ғ lTҼэH7w =jˉ<qԖ@e*˻zAu !G*Ȣ#ĊӦĊʧnK`7s[Jy1EZƠr8pFK@`:ƹ%DKA#?ƹTF&Pv|iZd!Jz[q?bw0DbQʎu[ ӭG|2nVʹ/!O-nmqmݣ~Ga7걖1,;#@ǘROQyV5v<# Y<7ޚzK mHA'9g*૎E=ˑg$J lZĀTggy qsqJf#H-0'Σk:~v큒a<C_rr4xgh,0tf!.LL;RfX\>HMاICy*,jdu(fcUkAn=i7Dy!$*4 $ı*P5 Lhh6ߥt:֟w1ЀcDV0uDWϟ`eygZ=ٕE՝3(Driw1YO!qmֿ3ᒝcLеB*,P%>"_ek7w,W2|I*'02 tGr8c OdV(GNj|w .dVS;8Go2Mr~)!B̕8 \hq-wT5&* dSE!Xc~c.5CeqIbyu-PV]DehyaLDd9pczimie x.b{.|$rCl줆Ӎ RKf$VZ팍I6 ߛ$Ѧc!hSKx) $:Ve" O_@H,1's@τgJTjm'J[1[vNME鑍N[{^2(g&oKC, xߗ