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You have been a great inspiration through your wonderful example. <br><br>COLLIN'S PROGRESS CHART<br><br> Year Weight Bench Clean Squat 40<br> 9th 205 300 225 375 5.2<br> 10th 210 325 275x3 430 4.9<br> 11th 225 375 315 500 4.8<br> 12th 235 450 31510 550 4.7 <br>Vertical Jump: 27 <br>Power Snatch: 225 <br>GPA: 4.0<br><br><br>Collin will be attending Harvard year where he plans to play football and will pursue a career as an orthopedic surgeon specializing in cartilage regeneration.4%-!HaA~5hvjVP]PJ+5wQ@uS0KAR+OFdI9{w=3ZTPk:T6\BHm.YsV0o E *AYt =R6 8 zԢZAakI DTQL(((((((((((((( 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>Acentuation 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 athlete, adversely affect the aesthetics of the performance, which greatly influence the athletes placement. Other athletes who may not want todevelop 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, amuscle develops tension and lengthens, also causing movement to occur.<br>One factor that makes the box squat especially effective for sport-specific trainng 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 paus (isometric) phase dissipates the stored energy (part ofthe plyometric effect) that develops during the lowering (eccetric) 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 wating for the judge signal to press the weight off the chest in the bench press could result in a five-percent difference in the amount of weight lifted. This is one reason thatalthough it has been allowed in competition to have spotters place the barbell on the chest to begin the lift, itpions bringing their dream season to and end. <br>While this State Championship eluded them, nothing can tarnish the glittering results of the Necedah Football Program: Undefeated Season, multiple conference championships, numerous All-Conference and All-State players as well as a renewed sense of pride and accomplishmNNDNN\NNNNNtN N$NC*N\NNNNN\J!l&B\SSv4I!TNtM!NN<NlNDNNNNNdNN,NNB*NN4NLN|NNVJ!NN<N4NNNDNlN,NNNTNNNNNNNB*NdN NNtNNiL!DNNNNLN|N\NN$NN$ N NNN NND ND*l N N NN NNJ!|q < NB*p  NF* N,E* N_Kw@ @ &Kw@ @ &#QKw@ @ &HKw@ @ &Kw@ @ &تKw@ @ &Kw@ @ &$/Kw@ @ &Kw@ @ &0NKw@ @ &EHKw@ @ & 6=Kw