JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? 6FbLpGB(] 0xA$2@ۡl3^M:.nSYL%R7~q%}}*].THUՊAQݚz\V=3AT0+Zv_>RKuvV!~МQg պ][I)"?|yr2]F9+m~◈XH=T6WV&YunwImW>]|BmN79sChV7 2^tSd'-Lf˟Zc9LvH}X3 ɤv=sM05IHr)1T$⨛ yϳ?*>R$d. O֊w *oW3O )=@4P,Gic($=3EppGcU 4ՙ-4HcOJ>F@*@NitH+v%$G(=j+m2[ 81%*_[kASfΝ'G C'9nOoQRF[qو]7QsַUYtzO5*R1L`}+̹v+!8ƫ_ܽɍK`@&,14Eh)[99^?2kCE33BR">;; ">8٤}R46ESk9fy3npܜ[;Z5k%=e\rqj4{9,`; tݯcDI3 H,z֎$ FavIN*jMp[mi;Ջ6X{t.-p;}jWV.:lgɤ8xCE&2rآc]uHӖ"é碌W3oہ@_z2Dڳ1NOB=BX|CK bgA ~ưng|s ĥczq$-;%qP J$@szv=寙q$mYR \ڝtbұs X݄PH7gMG020 ? e6/,,SxnOjK}"XV@,T`}N+e]58:63@wRj@;}kVlEFXΜcvqF"*a QUg/VAszW?VbY"Uve nrNB2FkgKMwWݕ{+C~tKMh ۀS\˧WHlajXT;sjZPFϞu|aQHղ#8P1X zw8+Vf$ JҟQHla$Aޯki47p8|F,J*S_WH|ۀVaCN$B>TwY`[NY ~cq⸃٫3Ru H#U݋bstF +)9;{D+8sߚ05pZ-B͊O8$s?tFrBy'MS:Y :HT}.#qjuojvvp1RxoÖ!O;YoaZ@-<\ N=zQ/;2[D0yKq^sEiȉ/ny8[%QO7clW-cq\e͒$m%x$;xSPZ`9Lcߚ\ng Wڽ‰M:H)*Cȯ_RLdu9FILW[C'QS]5::\(y%8@1x*m&[8Y)Ԝ{W+,NXqNunK8#5Qp6i % Ot*yaȄ=!f n.Jib H~@'%'mV ȯS6֤N8,z~+U'\1*nCҺGy.%qmn6ɝ!$.Sq+ >UzöhT 75BfW4 c+18L.H?STϻ.qY|K0LϴEE$sS'4rhV5+Eq$)"*x.Pw}kUW#5=ŭ̷@:C*>r2z\Ю{S2<!F?: ^nԺaNz VVQF]hztqơvQYB/R El= v}̐.2˿:z14>rS#Q*x ,X29)?0pM `1ǥz_m:R5*H9+͔buëA:Ϊv!mαnԚsp,N8)e[s,OTnɟcx#L=_ n"~"VEhhv?w5Ц OZnt'@==>EhBB@ 枤mcʒ}qNОH߭FHќ1 aN9e&7p|JZ2G`|IHANMe?i8?.1X}ݍ_zG-gjCҊWHr昣S\n9TRi8 'n <)v[ "<27yB;cx)tgn„#y4ULYK~t{I$+#?P`dvF:t'YV $ij݃$~"6 ÝvSqr>8YHVm|$r]h mPN[xGfJ&4s#WV[mRoo#cϥRlI<wz7eg%K$R 2l__0/m0-ϽtћpK9u'? b6#f$qT,w\ O$#"lZNFzLf ^AO̱#{K\J~uʝėAϓ)U=W$oEieDZ&%omu;-qMtnqd$A%:(}+'yS^` WGZfrI9>Ri$Rn *٩sU ָjP;6Jq?QYIAwW#~8Kz}­wOMC5i H鷵u1$Z㢿>[6Gqvv.˽k}a ]".>lrMm5475?ugiv]^]/Nin+V3If5 IftUg;ےy2 I>y*1]79Hߠh~zt1QrzpBJc6৸J=_P=Ou)Lą0\W%eԱH 3)@?]k8Y/yrG~3Ecx\:cD+ڊ,3yMl|}y k#r.B@`=HҸjr:WjKb.7,HFp;/BPWvc ק%WLQ@BgWJ>Q*VM|WE&1bsUfsͻڳ sap n ڻayɶ2FbsZhVKn.Ld֣@fU"pkkNaqs+nqU="LsV7hpqX$i%@r?x ۙM#q#\ *:zu>\Ev׬&[^cŮO8xMjYMe5Gc|O-׈d&򓞧<Ί˃KO{ıaEx"<-۞]o^VJ@V銎1,hL.kJKcHM(Zc\Uu_ެcuʜrpk'N\5M4y$5F£j [ :{B`~g5OH&^bv6IŽ?zp*3}Zf !E ;aEKj֛b]ji!8A9t-I]PSVmɌ4d48yങi18 *u{%~^ұ]ѤՌ4K|tIZi"s7 +5&U=/4 \zQy"hdx)̬t>zM+y-#a?ҽ7cyxjN'v^O.q8o%nMt= Crz7n]gnvitQoHk)J.@I]yăW>ٮp7Hɸ jMN zӍy)tي|-zOSX!sP!eU\B?YamL[hgـ7p@-խST]ШL3㑃ן^k˂''Mm9ipyufJiAJGJhK+ᕽ5O~.2⹀8Hҭ$c]fKm1t 0hQvDrjҝTz A:/"g#r{G^wB7:CҼW 'x\ e_+cS먬 5M gqU")0 u6nm_$f_'Rkm߬?LlI^ZqF's?ʹ{?_B~HgF<\pp ȮuxC}ܚ z҇փisy'iJ)OJlƥUk|7c5W+'op"? n^L\5yBu(cّ?^mo B]&5daH{v?P }ž@hկn"5ʄp_^\dp:vy1We~;4r?"qCۀ; ΨXdv8^>£W~HL\JD ?&j󬖆6\>*C`֟g>M7õeKZ?QͲ2Y|98ȨEp Icgoį ݍOJ_3G9B9X ?ׁzJMayy?y|s[g2XLI>BER79frtQEhHQEQE*I42pi{rq^S"ݔaZVX|E\"-źL8_O.FQAT/3nu MtЛMՏ2x׾d^J*v#;V}%].şƩi71ȜpmzQEQE`qP1JI5S66-.>}.9MkYIɕdn?]C8Luidm0] Z- 8 m(?] W1dʴn4F_LyRE*J(cJJ3@fUb @ @'~+V&eel09Ң98˕ѸqW ;SjӮp0Tᇥhq^ Zn zP.dw9Erɜ]5E\ЦJI4JZZlIi4!VlT.4¡wRr?$ޝ53!ZV ^HRqKGzC.ƍu@ hJ(PJ)(TNۊZv(SKeE܎ -gKt>vJpWksD }ជW6*ѭbp Il\Ehq7jBƘX g}DagP|Ypa<>:\ˑ>]p5ju#%ĩrƸk6Z0k#DWJøf-;=XYwoֽ:jMݜ1jEI]IIK@'J(٩!\ѱı[F,P?ojwЛa'.qY3Eo:@Hߎ<*mnH@Ω+!=!ygw <(0Lj-`[4Vmju&m/Gi$x1=MpJ)V'G\+3 f@cAnIP~SZxy$L^ -.1I0"(JmƔ/2g^yNeuITF gx6F6Wq=źyR2} U \v%N"@I 5qwF^%ռYK- XOjm$H< ڢa^!D¥g@ lI,3R"sZlڦqD$矚!1H9.# H ģU>eCuoinXd$u8]EvN3mlOd$?W~GISFqeu^4T#I has revealed that shock training is the most effective type of plyometrics. In one 12-week study, Verkhoshansky divided track and field athletes into two groups. The first group performed 1472 low-and medium-level plyometric activities, including squats. The other group performed 475 jumps using the shock training method. Although the shock training group performed 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 n the muscles and stress on the nerous 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 during 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 he exercises, and only with such preparations can you achieve maximal results with minimal risk of injury.<br><br>Shock Training in Action<br><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 enire 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 squat 1-1/2 times their bodyweight before performing shock training methods. In fact, Verkhoshansky says it would be unwise to wait until an athlete reaches this level of strength before performing shock training b